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Nutrition 101: MyPlate Food Guide

September 1, 2017

MyPlate Food Guide

 
MARSHALLTOWN— In 2011, the MyPlate food guide replaced the USDA’s MyPyramid guide. The MyPlate food guide takes on a more visual approach to portray what a balanced, healthy meal looks like. It emphasizes the importance of incorporating a variety of foods as well as portion control. This visual representation is comprised of the five food groups that are the building blocks for a healthy diet.
 
All food and beverage choices count so think about what you put on your plate or in your cup! Fresh/frozen fruits and vegetables, whole grains, low-fat dairy products, and lean protein foods contain the nutrients your body needs without adding too many calories.
Fruits and Vegetables:
·       Opt for fresh or frozen fruits & veggies
·       When purchasing canned fruits, select those canned in water or natural juices—not syrup
·       Purchase salt-free or low-sodium canned vegetables
·       Incorporate a variety of colors of all fruits and vegetables
Grains:
·       Make half your grains whole grains
·       Select 100% whole grain products
·       Check the ingredients list to find whole-grain foods
Protein:
·       Choose lean protein foods from both plant and animal sources
·       Select seafood as protein source at least twice a week
Dairy:
·       Switch to skim or 1% milk
·       Try calcium-fortified soy products as an alternative to dairy foods
Click here for additional resources to help you establish a healthy eating style.
To find out more information on how small changes to your diet can help with your weight management goals, contact your UnityPoint Health – Marshalltown dietitians at (641) 854-7530 or dietitians@unitypoint.org.
To find out more information about UnityPoint Health – Marshalltown’s Medical Weight Loss Clinic click here.
 
Try this recipe!
Chicken & Veggie Stir-Fry
Ingredients
1 cup quinoa
2 cups + 1 cup vegetable broth
¼ teaspoon Kosher salt
2 teaspoons + 1 tablespoon vegetable oil
1 pound chicken breasts, patted dry and sliced thin
2 cups shredded carrots
3 cups broccoli florets
1 orange or red bell pepper, seeded, stemmed and sliced thin
2 tablespoons low-sodium soy sauce
1 tablespoon minced, peeled ginger
2 teaspoons honey
1 tablespoon corn starch
3 tablespoons rice vinegar
Directions
  1. To cook the quinoa: In a medium pot, combine the quinoa, 2 cups vegetable broth and salt. Set pot over medium-high heat and bring to a boil. Reduce heat and simmer, stirring occasionally until cooked and all of the liquid is absorbed, about 15-20 minutes.
  2. While the quinoa is cooking, prepare the stir-fry. Set a non-stick wok, cast-iron or deep-sided pan over medium-high heat. Add 1 teaspoon of the vegetable oil. Once hot, add half of the chicken. Cook, stirring frequently until no longer pink, about 5 minutes. Remove chicken from the pan and keep warm. Add another teaspoon of vegetable oil and cook remaining chicken. Remove from the pan and combine with other cooked chicken and keep warm.
  3. Add the remaining vegetable oil to the pan. Add the carrots, broccoli and red bell pepper and cook until vegetables are slightly softened, but still crunchy, about 3-4 minutes. Whisk together the remaining vegetable broth, soy sauce, ginger, honey, corn starch and vinegar; add to the pan and bring to boil, cooking until thickened, about 1 minute.
  4. Add the cooked chicken back to the pan and cook an additional 1-2 minutes
  5. To serve, portion ½ cup quinoa on each plate and top with 1 cup stir fry mixture.

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