Plate Power!

A recipe for healthier eating includes enjoying more naturally nutrient-rich foods

first from all food groups. The USDA’s 2005 Dietary Guidelines for Americans and

And, at a time when we’re increasingly watching our waistlines, nutrients make each

calorie count more.

This dinner illustrates how people can pack more power foods and great taste into one meal. It provides one serving of fruit, five servings of vegetables, one serving of protein (3 ounces beef), three servings of grains and one serving of dairy.

	Fruits and Vegetables: Nine servings a day (4 of fruits and 5 of vegetables) will provide the fiber and antioxidants needed to help lower your risk of heart disease, some cancers and type 2 diabetes. One serving = 1/2 cup juice, 1 cup leafy salad greens or 1/2 cup cut-up or cooked fruits or vegetables.
	Protein: Five and a half ounces of protein foods will provide the protein, zinc, iron and B-vitamins needed to build and repair muscle, fuel activity and help your brain function. One serving = one ounce meat, poultry, fish, 1/4 cup dry beans, or 1 tbsp peanut butter.
	Grains: Strive for six 1-ounce servings of grains a day (with at least three ounces from whole grains) to provide daily energy, as well as fiber and antioxidants to help lower risk of heart disease and type 2 diabetes. One serving = 1 slice of whole grain bread, 1/2 cup cooked pasta, rice or cereal or 1 cup of ready-to-eat cereal.
	Dairy: Aim for 3 servings a day to get enough calcium and potassium to help build strong bones and control blood pressure. One serving = 1 cup milk, 1.5 ounces cheese or 1 cup yogurt.

Home-style Apple Cinnamon Oatmeal

• 1 cup cooked oatmeal

• 1/2 cup diced apples

• 1 teaspoon cinnamon

Fat-free Milk

• 1 cup fat-free milk

Garden Fresh Tuna Melt

• 2.5 ounces canned light tuna,

packed in water

• 2 tablespoons lowfat plain yogurt

• 1.5 ounces lowfat cheddar cheese

• 1 tomato slice

• 2 tablespoons chopped red onion

• 1/8 avocado

• Alfalfa sprouts

• 2 slices bread

Green Salad

• 1 cup Romaine lettuce

• 1 small tomato, cut into wedges

• 1/2 cup chopped carrots

• 2 tablespoons vinegar and olive oil

Mixed Berries

• 1/2 cup mixed berries

• 1 cup lowfat fruit yogurt

• 1 small pear

South Pacific Steak, see recipe

• 3 ounces beef top sirloin

• 1/2 cup fresh pineapple chunks

• 1/2 large red bell pepper

• 1/2 small red onion

Brown Rice

• 1/2 cup cooked brown rice

• 1/2 teaspoon butter or spread

Steamed Broccoli

• 1 cup steamed broccoli

• 1/2 teaspoon butter or spread

Grilled Italian Bread

• 1 slice Italian bread

• 1 teaspoon olive oil

Chocolate Chip Cookie

Whole Grain Waffles Topped with

Yogurt and Blueberries

• 2-1 ounce whole grain waffles

• 1/2 cup blueberries

• 1 cup lowfat vanilla yogurt

Air Popped Popcorn

• 1 ounce popcorn (2-4 cups)

3 Bean 3-Way Chili

• 1/2 cup black beans

• 1/2 cup pinto beans

• 1/2 cup kidney beans

• 1/2 cup chili-style tomato sauce

• 1/2 large green pepper

• 1.5 ounces lowfat cheddar cheese

• 1 cup spaghetti noodles

Fat-free Milk

• 1 cup fat-free milk

• 1/2 cup red bell pepper strips

• 1/2 cup sugar snap peas

• 2 tablespoons reduced-fat ranch dressing

Lemon Herb Beef Roast, see recipe

• 5.5 ounces beef round tip

• 1/2 small red potato

• 1/4 cup baby carrots

• 1/4 zucchini

• 1/8 tablespoon olive oil

Summer Fruit Medley

• 1/2 cup diced fresh mango

• 1/2 cup red raspberries

• 1 small banana, sliced

• 2 tablespoons whipped topping

Garlic Breadstick

• 1-1 ounce breadstick

• 1 teaspoon minced garlic

• 1 teaspoon olive oil