Put Your Best fork forward

Keene State Dietetic Interns

Kristina Cooke & Marissa Schriver
National nutrition month http://www.eatright.org/resource/food/resources/national-nutrition-
month/national-nutrition-month
Fork it over!
Today, youll be able to...
Explore different ways to create
lifestyle changes with MyPlate
groups in your daily routine
Part 1: Vary your veggies
 Vary your veggies
Dark greens
Instead of regular noodles, purchase a cheap
spiralizer and make zucchini noodles!
Red and orange
Stuffed peppers with ground turkey and low-fat
mozzarella
Have a Fry-day craving? Try homemade, baked
sweet potato fries!
Beans and peas
Add black beans to your homemade burgers to
increase your fiber intake
Look-up recipes for baked goods using beans to
increase nutrition while maintaining flavor
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 continued
Starchy
Mashed potatoes or parsnips with low-fat
milk and olive or canola based butter
Instead of pasta, try spaghetti squash
boats.
Mix pumpkin puree into oatmeal or for
baking to add moisture without the extra
oils and sugar
Other
Top your pizza with mushrooms and onions
Add some crunch to your sandwich with
bean sprouts or cucumber slices
Try cauliflower mashed potatoes!
Combine a variety of veggies to http://detoxinista.com/wp-content/uploads/2012/11/DSC04687.jpg

make a stir-fry or omelet

Chocolate Pumpkin
pizookie

Kristina Cooke
Part 2: Get Funky with Fruit
Get funky with fruit
Top your oatmeal, yogurt, pancakes,
waffles or french toast with
fresh/frozen berries

Make a fruit sauce by boiling down

frozen berries, chia seeds, and
natural sweetener to use on pancakes
or yogurt https://thumbs.dreamstime.com/z/close-up-frozen-mixed-fruit-berries-red-currant-cranberr-cran
berry-raspberry-blackberry-bilberry-blueberry-black-58611283.jpg

Snack on frozen grapes, berries, or

bananas instead of popsicles
...continued
Orange or apple slices dipped in
melted 60% Cacao dark chocolate and
topped with chopped almonds

Use applesauce for cooking or baking

Try a peppery salad with arugula,

tangy blue cheese, and fresh stone
fruits

Make your own jam by boiling water,

berries, chia seeds, and sweetener
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te-dipped-fruit-Banana-Split-Bites-Our-Family-Of-Seven_zpsncct2riq.jpg
Part 3: Make half your Grains Whole
 Whole grains: make half your grains whole
Simple swaps to add whole grains into your diet
White whole wheat or whole wheat flour for baking
Whole grain pasta
Experiment with whole grain barley, brown rice or
quinoa in your favorite casserole
Try your favorite bread in a whole grain version

http://www.aicr.org/assets/images/foods-that-fight-cancer/whole-grain-ftfc-main-page.jpg
http://racinginparadise.com/wp-content/uploads/2016/01/Food-wholewheat-Masterfile2011.jpg
How Do i know if what im eating is a whole
grain?
Natural whole grains: quinoa, whole oats, brown rice,
wild rice and popcorn
100% whole grain or 50% whole grain stamp
Look for the word whole before 1st ingredient
Whole grain ingredients:
Whole grain wheat flour, whole grain barley
Brown rice
Wild rice
Graham flour
Whole or rolled oats
Buckwheat
Blueberry Baked
Oatmeal

http://cookieandkate.com/2016/baked-oatmeal-recipe/
Part 4: Get Lean with Protein
Get lean with protein
Poultry (skinless)
Lean meat: turkey, pork, lamb,
lean beef
Fish and shellfish
Beans and peas
Soy
Eggs
Nut butters
Low and nonfat dairy products
http://howsouthafrica.com/wp-content/uploads/2016/08/Lean-Protein-1.gif
Egg Frittata Cups

http://www.eatingbirdfood.com/wp-content/uploads/2016/01/Baked-Egg-Cups.jpg
Part 5: Dont Doubt Dairy
Dont Doubt Dairy
Use low-fat yogurt instead of cream cheese
or sour cream
Create a savory yogurt parfait with plain,
low-fat yogurt, herbs of your choice,
roasted garlic & fresh veggies
Try making a fruit or veggie dip
Peanut butter with greek yogurt and a bit of honey -
for apples or pears
Fresh tzaziki with cucumber, garlic, dill to dip
crackers or bell pepper in or top meats with
Use greek yogurt as the base for cream
sauces instead of heavy cream
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ages&dressings__0033_Yogurt_Classic-Ranch_png_9bf
fd39c-c53d-4f25-8d20-8a150ff020ee.png
Greek Yogurt Chive
Dip
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H0SBdKwtg/s1600/chive_greek_yogurt.jpg
Part 6: Happy & Hydrated
Hydration
Swap soda for seltzer - if you need
to sweeten it, try stevia
Add fruit, veggies, or herbs to
water to perk up the flavor
Brew fresh tea to refrigerate for
the week - iced tea!
Make a fruit slushy!
Water, non or low-fat milk, tea or
coffee, soups & food
At least 6 cups/day
Important to drink throughout the https://greenblender.com/smoothies/wp-content/uploads/2015/01/Fruit-Infused-Waters-from
-Green-Blender.jpg

day and not only when you feel

thirsty
Watermelon slushy

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61b88baf2c7eeb71551.jpg
We challenge you

Make 1 small change this week to

reach your long-term nutrition
goal!
 Questions?

Thank you!
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References
https://www.choosemyplate.gov/tips-for-every-aisle

https://www.fns.usda.gov/sites/default/files/how_to_tell_who
le_grain.pdf

http://food.unl.edu/physical-activity-older-adults

http://www.eatright.org/resource/food/resources/national-nut
rition-month/toolkit