The healthy plate teaches:
- Half your plate or 1 cup and a half of non starchy vegetables
- 1 cup of starchy vegetables or starches/grains
- 1 cup of fruit
- 8oz or 1 cup of dairy
- 1 palm or 3 oz of protein
Those of you who are members of Pack Health are pretty familiar with the Healthy Plate guidelines. You and your health advisor have covered many topics regarding the healthy plate such as portion sizes and food group identification. But how many of you, once the tutorial is completed, have questions about how to apply the healthy plate to all meals, not just dinner?
Have no fear, your Health Advisors are here!
What does a healthy plate breakfast look like? Here’s what we recommend:
Shake things up with a breakfast smoothie:
- 1 cup of veggie: spinach/kale/chard/collard
- 1 cup of fruit: Berries (raspberry, blueberry, blackberry, strawberry), apple, peach, pineapple, mango, papaya
- 1 palm of Protein: Hemp seeds, Almonds, Silken Tofu, Pumpkin Seeds, or Chia Seeds
- 1 cup of Dairy: low fat cottage cheese* or plain nonfat greek yogurt*
- 1 cup of a low calorie liquid: almond milk or coconut milk
Break it down with a breakfast burrito:
- 1 whole wheat, corn, or multigrain tortilla (Grain/Starch)
- 1 egg (Protein) scrambled with
- 1/2 cup of onions, diced (Veggie)
- 1/2 cup of bell pepper, diced (Veggie)
- 1/2 avocado, sliced (Veggie/Healthy Fat)
- 3 tablespoons of salsa (Veggie)
- Who said you couldn’t have breakfast dessert? Enjoy a side of fruit!
Begin your day with a delicious parfait:
- 1 cup of dairy: plain nonfat greek yogurt* or low fat cottage cheese*
- 1 cup of fruit: berries (raspberry, blueberry, blackberry, strawberry), apple, peach, pineapple, mango, and/or papaya
- A high-protein, low sugar cereal: e.g. 3/4 cup Kashi Go Lean Original or 1/4 cup Grapenuts (Grains)
- A dash more protein: hemp seeds, almonds, pumpkin seeds, or chia seeds
Want more specific recipes? Talk to your Health Advisor for recommendations.
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