“Get Your Plate In Shape” is the 2012 theme for National Nutrition Month. The theme is encouraging consumers to eat the recommended amounts of vegetables, fruits, grains, protein, and dairy foods. The idea for this theme resulted from the USDA launching “My Plate” to replace “MyPyramid” in June 2011. “My Plate” is an easy-to-understand visual guide to help consumers follow the 2010 Dietary Guidelines. “My Plate” divides the plate into four sections: fruits, vegetables, grains, and proteins, with a glass representing dairy products. To help you “Get Your Plate in Shape” here are some simple tips.
Â
Make half of your plate fruits and vegetables.
Eat a variety of fruits and vegetables by choosing different colors throughout the day.Fresh, frozen, and canned fruits and vegetables all count. Choose “reduced sodium” or “no-salt-added” canned vegetables. Buy canned fruits in water or 100% juice rather than heavy syrup. Filling half your plate with dark leafy salad greens and a variety of vegetables and fruits will help control portions of the grains and protein.
Â
Make at least half of your grains whole.
Select 100% whole-grain breads, cereals, pasta, crackers, brown rice, and popcorn.Experiment with other whole grains such as quinoa, barley, and steel cut oats.Read the ingredient list on food labels to select items that say “whole” rather than enriched or refined.
Â
Select more healthful protein sources.
Eat a variety of protein foods such as seafood, lean beef, pork, poultry, eggs, nuts, beans, and soy foods.Try to choose seafood twice a week as the protein on your plate.Keep all meat portions small (3-4oz) and lean.
Â
Switch to fat-free or 1% milk.
Gradually switching to lower fat milk cuts the calories and saturated fat but still provides the same amount of calcium and other essential nutrients.
Â
Cut back on sodium and empty calories from added sugars and solid fats.Â
Choose to drink water instead of sugar-laden beverages. Eat fruit for dessert more often than the sugary, higher fat desserts.Compare sodium on the food label and choose foods with lower numbers. A food that contains 140mg sodium or less is considered “low sodium.” Add spices and herbs to season food rather than salt. Try to use liquid oils more often than solid fat when preparing foods and recipes.
Â
Enjoy your food but eat less.
Try using smaller plates, bowls, serving spoons, and utensils. Studies show this can help you eat 20% less.Explore www.ChooseMyPlate.gov to get your personal calorie goal and keep this in mind when deciding what to eat. You can also try the SuperTracker at this website which helps you keep track of what you are eating each day.
Â
Be physically active every day.
Choose activities you like and start with at least 10 minutes at a time. Aim to get 2 hours and 30 minutes or more of activity each week.
Â
Be adventuresome and try new recipes and foods often.
This chicken stir-fry is a simple way to “Get Your Plate in Shape”. If you are feeding a larger family, you can easily double the recipe.
Chicken Stir-Fry
2 Tbsp canola oil
1-2 boneless, skinless fresh or frozen chicken breasts cut into bite-sized pieces
Pepper to taste
½ tsp. ground ginger
1-2 cloves garlic, minced
1 16 oz package frozen stir-fry vegetables or more if desired (about 4 cups)
¼ cup lite soy sauce
½ Tbsp. sesame oil
1 tsp. sugar
Heat canola oil in large skillet over medium heat. Place chicken in pan and sprinkle with ginger and pepper. Saute chicken until cooked through and no longer pink inside. Add garlic and vegetables. (Can add a little water, oil, or broth if need more liquid). Cook until vegetables are heated through, then pour soy sauce over mixture. Add the sesame oil (a little goes a long way and adds such a nice flavor) and sprinkle with sugar. Mix and heat through. Serve with brown rice. Serves 3.
Nutrition per serving (not including rice): 265 calories, 13g fat, 1g saturated fat, 865mg sodium, 10g carbohydrate, 3g fiber, 25g protein.
where to buy levitra over the counter
where to buy erythromycin
augmentin 625 uk
sildenafil citrate 50 mg
where can i buy sildenafil 20mg
digoxin price canada
gabapentin 500 mg
desyrel 100 mg price
aralen 150 mg tab
bactrim 480mg
lasix 100mg online
discount canadian pharmacy cialis
indocin prescription
wellbutrin xl generic
purchase retin a without prescription
buy cheap tetracycline online
where to buy amoxicillin uk
tizanidine tab 2mg
buy gabapentin india
amitriptyline medication
brand name tizanidine
female viagara
legal viagra online
retin a india pharmacy
cost of strattera 40 mg
tretinoin from canada
advair buy online
pharmacy prices for strattera
ampicillin no prescription
buy plavix 75 mg uk
zestoretic
albuterol without rx
cialis super active
vermox price south africa
where to buy sildenafil uk
buy erectafil 20
generic cialis coupon
how to buy female viagra online
priligy online india
can i buy vermox over the counter
viagra online price comparison
antabuse online cheap
atenolol cost in india
drug tizanidine 4mg
40mg tamoxifen
buy furosimide
order viagra us
medrol 4mg cost
purchase flomax online
kamagra oral jelly sildenafil citrate
cytotec over the counter
misoprostol tablet online
fluoxetine 10 mg price
fluoxetine 10 mg discount
buy generic cialis online safely
order antabuse
where to get zofran cheap
cheap cialis prescription
albendazole buy canada
buy cheap neurontin
indocin medicine 25 mg
cost of medrol
seroquel brand
low cost viagra
atenolol 25 mg tablet
phenergan cost
accutane purchase uk
phenergan 10mg tablet india
cheap clomid free shipping
where to buy cialis over the counter uk
zoloft uk over the counter
viagra generic soft tab
medication robaxin 500
fluoxetine online india
celebrex discount
where can i buy strattera online
antabuse cost us
tizanidine drug
alopurinol
seroquel pill 25 mg
buy generic lipitor canada
cialis medication online
vermox 500mg online
allopurinol brand
seroquel 300 pill
150 mg generic viagra
tizanidine 2mg tablet price
trental 400 tablet
tadalafil 20mg cost
generic cialis tadalafil
where to buy azithromycin
generic viagra 100mg pills
indocin 500
fluoxetine mexico purchase
kamagra oral jelly for sale philippines
cialis gel
valtrex 1g cost
price for lexapro 10 mg
anafranil pills
viagra tablet india
kamagra oral jelly flavors
finasteride 1mg nz
albenza 200mg
can i buy prozac in mexico
lisinopril 40 mg coupon
robaxin prescription cost
medicine gabapentin 300
cost of generic strattera
viagra 5 mg
cheap tadalafil no prescription
generic viagra soft tabs 50mg
viagra paypal online
suhagra 50
orlistat 60 mg for sale
price of sildenafil 100mg
how to get cialis without a prescription
silagra 100 for sale
albendazole
xenical tablets price in india
acyclovir pills otc
medicine nexium 20 mg
generic levaquin
viagra pharmacy
buy xenical
ordering hctz on lind
paxil coupon
how to buy cialis in india
buy generic zofran online
buy strattera online pharmacy without prescription
cheapest pharmacy for prescriptions without insurance
buy clopidogrel online
buy fluoxetine over the counter
silagra
celebrex 200
cialis 10mg tablet
sildenafil nz buy
albuterol in mexico
kamagra tablets
buy cialis free shipping
vermox 500
ivermectin syrup
online pharmacy worldwide shipping
orlistat 60 mg capsules
strattera 5mg
cymbalta prescription
where to get ivermectin
lisinopril 20
125mg lexapro
sildalis
albendazole price in us
how much is benicar
atarax cream
order effexor online
where to get accutane prescription
purchase synthroid online
tadalafil purchase online
lexapro 10 mg generic cost
female viagra pills
good pharmacy
viagra online in india
vpxl
suhagra price
allopurinol 300mg cost
zovirax acyclovir cream
sildenafil pharmacy uk
fluoxetine 200 mg
best price for synthroid
clomid cost canada
average price of generic cymbalta
synthroid 125 mcg tablet
where can i buy vermox
seroquel 50 mg tablet
lisinopril 102
lexapro prescription price
benicar price usa
provigil for sale
accutane pills for sale
viagra for sale online uk
neurontin 600 mg capsule
viagra 200mg price in india
stromectol 3 mg price
zovirax price in india
canadian pharmacy no prescription
cost of acyclovir tablets
how to buy xenical
ivermectin 0.5 lotion india
viagra online order
deltasone pill
buy vpxl online
cymbalta 20 mg price
kamagra jelly sachets
lisinopril 10 mg tabs
viagra south africa
atarax 10mg tablets price
benicar cost comparison
can i buy cymbalta in mexico
where to buy propecia in australia
buy online viagra capsules
lexapro tablets
cheap prednisolone
viagra 100 price
buy gabapentin no prescription
buy viagra online usa paypal
generic viagra safe
gabapentin prescription cost
gabapentin over the counter uk
buy generic viagra from europe
tadalafil free shipping
phenergan lowest cost
canadian pharmacy online prescription tadalafil
where to buy cialis in uk
can i buy clomid over the counter in south africa
plavix 75mg price in uk
benicar 20 mg cost
disulfiram price uk
levaquin prices
neurontin price comparison
buy online pharmacy uk
prednisolone 5mg tablets for sale
deltasone price
gabapentin 2666
gabapentin 400 mg pill
generic effexor
lexapro brand name price
cymbalta duloxetine
gabapentin 214
gabapentin 800 mg capsules
albuterol price comparison
seroquel 200 mg tablet
buy anafranil 25mg
women viagra tablet
generic for lanoxin
otc elimite cream
prednisone 50mg cost
phenergan medicine uk
baclofen buy online canada
inderal 40 mg tablet
mexico pharmacy order online
buy gabapentin 300mg uk
vpxl without prescription
generic innopran xl
zovirax online usa
paxil for pmdd
buy silagra
buy tadacip canada
buy generic effexor
nexium over the counter australia
legal online pharmacy
synthroid generic prices
cymbalta australia
albenza albendazole
prednisone buy nz
viagra 3
cialis usa pharmacy
zofran cream
propranolol 40 mg tablet
gabapentin pills 800mg
tadalafil capsule
buy modafinil online india
propecia 1mg price in india
discount canadian viagra
vpxl
pharmacy canadian accutane
benicar 20 mg tablet price
vpxl pills
athsma inhalers no prescription
discount cymbalta 60 mg
prozac 15 mg
rxpharmacycoupons
how to buy viagra online in canada
best viagra for women
vermox pills
cymbalta coupon 30 mg
plavix 75 mg tablet
tadalafil tablets in india
generic hydrochlorothiazide 25 mg tablet
buy ventolin
orlistat cost canada
acyclovir tablets buy
ivermectin 3
purchase viagra in uk
albendazole india online
anafranil depression
5 viagra
acyclovir 400 mg pill
best online pet pharmacy
lisinopril in mexico
cialis 2 5 mg
cymbalta 2017
gabapentin 25mg price
prednisone india
celebrex 200 mg price
order viagra 50 mg
best price for genuine viagra
zestoretic 25
cialis 5mg cost canada
cheapest pharmacy
suhagra 50 mg buy online india
seroquel 100mg
plavix from canada
buy accutane in india
lyrica canada online
cost of prednisolone tablets
purchase viagra tablets
order viagra europe
albuterol purchase
phenergan 25 mg tablets uk
synthroid 1
effexor generic
cialis 10mg canada
chloroquine phosphate for sale
viagra 100mg price comparison
antabuse online cheap
paroxetine hcl 40 mg
tadalafil tablets 10 mg price in india
where to buy cialis online in usa
australia viagra
valtrex pills where to buy
stromectol 15 mg
online pharmacy australia free delivery
your pharmacy online
buy valtrex cheap
propranolol over the counter uk
stromectol pills
prozac australia
where can i buy ventolin in uk
albendazole 400 mg online
buy vermox over the counter
celebrex cap
robaxin back pain
stromectol drug
combivent 0.5 mg 2.5 mg
buy generic accutane online cheap
buy stromectol
cialis prescription online canada
cialis 20mg price in usa
zestoretic 20 mg
levaquin levofloxacin
low cost online pharmacy
purchase lisinopril
aciclovir 200 mg
synthroid 88 mcg coupon
generic cialis 20mg online
albuterol purchase without prescription canada
prednisone 20 mg brand name
zestril online
120 mg strattera
buying levitra in mexico
brand neurontin 100 mg canada
modafinil 100mg buy online
where can i buy prednisolone uk
china viagra
cialis without a doctor
zovirax eye ointment
citalopram pill 40 mg
female viagra 2018
medication prednisone 10mg
no prescription ventolin hfa
anafranil ocd
prozac prescription canada
vpxl pills cheap
where to buy vpxl
seroquel xr generic
suhagra 500 mg
prednisone 2.5
synthroid thyroid
over the counter viagra for women
kamagra jelly fast delivery
acyclovir online uk
abindazole
suhagra 50 tablet
disulfiram 200mg tablets
effexor xr price
generic innopran xl
prednisone uk buy
tadalafil online pharmacy india
where to buy hydrochlorothiazide capsules
prednisolone 25mg australia
rx pharmacy
how to get gabapentin online
neurontin 3
can you buy finasteride over the counter
baclofen online
cialis soft tabs 10mg
where to get albendazole
clonidine sleep aid
lexapro 5mg price
buy online kamagra oral jelly
safe online pharmacy
synthroid 0.88
20mg prednisone
benadryl 1462
cialis price europe
atarax medicine
accutane europe
tadalafil cialis
buy metformin from india
purchase viagra in uk
ventolin coupon
phenergan prescription cost
benicar 40 25 mg
buy albendazole without prescription
buy suhagra 100mg online
how to get cialis cheap
gabapentin 400 mg capsule
how much is valtrex canada
buy acyclovir tablets no prescription
sildenafil generic 100 mg
silagra
where to buy clomid online uk
vermox 500g
levaquin buy
benicar 10 mg cost
prednisone price uk
anafranil price
viagra for sale canada
generic strattera usa
order robaxin online
cheap tadalafil
hydrochlorothiazide 12.5 mg pill
zofran price australia
benicar 2017
suhagra
paroxetine medicine in india
purchase celexa no prescription
suhagra 100mg in india
sildenafil soft gel
discount cialis no prescription
lisinopril 10 mg canada
levothyroxine ordering online
gabapentin without script
propecia brand
buy vpxl
albendazole india
clopidogrel 300
viagra cialis
neurontin 100mg tablet
prednisolone acetate
cheapest 20 mg cialis
discount robaxin
viagra price in canada
trust pharmacy
celebrex prices
60 mg sildenafil
clopidogrel 75
neurontin 800 mg
40mg baclofen
buy viagra express
cialis pills online
fluoxetine cap 40mg
zestoretic cost
buy modafinil singapore
atarax for children
disulfiram tablets 1mg
gabapentin 50 mg tablets
order viagra united states
sildenafil 100mg generic
where to get cymbalta cheap
accutane pills cost
where can i buy orlistat 120mg
cost of generic cialis in canada
order viagra online paypal
40 mg cialis generic
tadalafil 30mg tablet
lisinopril 20 mg online
cialis online cheap
price of prednisolone
generic tadalafil united states
generic cialis online best price
cialis gel online
viagra over the counter in usa
metformin india
buy silagra online uk
cost of prednisone 20mg
buy robaxin australia
canadian pharmacy 5 mg prednisone no rx
innopran brand name
buy albendazole canada
robaxin 500 online fast shipping no prescription
straterra
celebrex online nz
order ventolin from canada no prescription
lisinopril 20 mg price
zofran generic prices
antibiotics levaquin
accutane over the counter uk
effexor 450 mg daily
tadalafil generic cost
strattera cap 25mg
gabapentin 600 mg pill
phenergan 25mg for sale
celebrex 200 mg cost
50 mg prednisone from canada
cymbalta comparison
suhagra 50 mg buy online india
clopidogrel tab 75mg price
ventolin over the counter uk
cialis india online pharmacy
where can you buy lexapro
levaquin cost
where to order viagra online
benicar 20 mg best price
effexor buy online
prednisone 40 mg tablet
buy paxil usa
Hey! I’m at work browsing your blog from my new apple iphone!
Just wanted to say I love reading your blog and look forward to all your posts!
Carry on the superb work!
My blog post – telefonda sex
cialis canada online pharmacy
canadian pharmacy sildenafil
on line cialis
200 mg cialis
cymbalta online pharmacy
synthroid 175 mcg price
prednisolone tablets uk
order real viagra online
online pharmacy search
where can i buy prednisolone uk
gabapentin pill 100mg
tadalafil capsules 21 mg
celebrex 200mg price
amoxicillin capsules 500mg price in india
modafinil pills for sale
baclofen 10 tablet
stromectol 3mg tablets
ivermectin usa price
buy modafinil us
buy accutane in usa
reputable overseas online pharmacies
tadalafil 20 coupon
cymbalta generic online
tadalafil 20 mg in united states
buy zofran otc
how to buy genuine viagra online
antabuse 125 mg
over the counter zovirax
prednisone 40
buy inderal online without prescription
medication prednisolone 5mg
disulfiram india
best generic prozac
metformin price south africa
order phenergan
cymbalta price australia
benicar in canada pharmacy
can you buy cialis in canada over the counter
buy ventolin online nz
albenza generic price
prednisolone 5mg tablets for sale
buy zovirax nz
viagra professional cheap
acyclovir medicine price
albendazole price in south africa
neurontin 400 mg capsule
iv prednisone
medicine zovirax 800
lisinopril 60 mg tablet
tadalafil generic otc
where to order viagra online in canada
cymbalta 90 mg capsule
cialis 2.5 coupon
cialis cost comparison
viagra price india
pharmacy website
20 mg tadalafil buy
over the counter valtrex
propecia buy australia
by prednisone w not prescription
albuterol in mexico
where to buy xenical in australia
generic modafinil india
how much is prednisone 20 mg
acyclovir cream from canada
original cialis
cheap cialis online canada
inderal 40 tablet
tadalafil 20mg lowest price
kamagra buy online india
medrol 16 mg generic
orlistat capsules 120 mg price
effexor 37.5 price
glucophage price usa
vpxl
suhagra 100 from india
cialis 100mg uk
gabapentin 600 mg coupon
allopurinol coupon
online plavix
purchase zovirax cream
synthroid 0.05mg cost
fluoxetine prescription online
plavix 50 mg
prescription atarax 25mg
over the counter female viagra
online pharmacy no presc uk
phenergan tablets over the counter
cialis 20mg price in south africa
neurontin 200 mg price
buy prozac australia
prednisone 10mg
canadian pharmacy online cialis
generic cafergot tablets
buy gabapentin 800 mg
cialis mail order
med pharmacy
neurontin 1200 mg
phenergan tablets online
best sildenafil
buy gabapentin 100mg online uk
buy viagra 100mg online uk
how much is accutane generic
acyclovir online order
neurontin cost in canada
sky pharmacy
silkroad online pharmacy
the pharmacy
propecia online pharmacy
cialis daily use cost
synthroid medication online
cialis 2 mg
cialis 4 sale
cheap stromectol
gabapentin 100mg for sale
vermox tablets where to buy
prozac canada
cialis brand
zovirax generic price
sildenafil medication
reputable online pharmacy reddit
ivermectin prescription
where can i buy neurontin online
cymbalta prices
stromectol south africa
buy silagra tablets
cialis 200 mg price
valtrex online canada
cheapest cialis online india
deltasone 20 mg tablet price
metformin nz
nexium drug generic
buy cialis viagra
stromectol 12mg
albendazole tablet generic
tadalafil 5 mg tablet coupon
online pharmacy uk
albuterol mdi
cymbalta 15 mg
tadalafil 2.5 mg tablets india
silagra 100
best price for celebrex generic
online pharmacy fungal nail
brand name cialis online
best rogue online pharmacy
sildenafil viagra 100mg
cialis online pharmacy
buy proscar canada
albenza 200 mg price
viagra for sale no prescription
viagra paypal canada
cost of plavix
buy zanaflex 4mg
citalopram 40 mg tablet
cost of neurontin
modafinil india prescription
propecia cost uk
buying synthroid in mexico
metformin online uk
toradol pill prices
where can i buy atarax in uk
buy ventolin tablets online
online pharmacy no rx
cost of fluoxetine
prinivil 25 mg
prednisone 477
inderal 40mg 80mg
acyclovir 800 mg price in india
order modafinil us
nexium over the counter best price
viagra tablets over the counter
anafranil 75 mg price
cheapest sildenafil 50 mg
propranolol online purchase
albuterol purchase
where can i buy viagra online
tadalafil 50mg
150 mg gabapentin
where to get ivermectin
viagra for sale in usa
tadalafil 20 mg tablet price
cialis daily prescription
canadian pharmacy silagra
price viagra uk
neurontin price comparison
albuterol discount coupon
buy acyclovir cream online
inderal order
albendazole 200
paroxetine 12.5
xenical online cheap
albendazole generic cost
strattera online
silagra 25 mg price
female viagra buy online india