Your health: MyPlate offers 3 simple plate and 3 breakfast snack ideas
November 25, 2015
TRUCKEE, Calif. — After decades of confusing pyramids, the government decided to keep it simple. The MyPlate model is so basic, that it is even used in the offseasons by many athletes. It can sometimes be called periodized eating. Simple is sustainable.
MyPlate is separated into different portions, each being a different nutrient category. The three simple messages are a great way to start your day and continue with each meal after. Focusing on a healthy breakfast is the B-FIT monthly wellness theme for November.
1. Balance calories: Enjoy your food, but eat less, and avoid oversized portions.
2. Foods to increase: Make half your plate vegetables and fruits; make half your grains whole grains; and get three or more food groups at breakfast and each meal — fruits; vegetables; grains (strive for whole grains); protein-lean meats, poultry, fish, eggs, beans; and/or dair (lower fat milk, cheese and yogurt).
3. Foods to reduce: choose packaged foods with less ingredients; compare sodium in foods (look for less sodium than calories); and decrease sugary drinks (switch to water, milk or tea).
How do you apply it? Here are some creative ways to start your day. If breakfast is too much, think of these as "breakfast snacks":
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1. Avocado Toast With Egg: 2 slices of whole-grain bread, lightly toasted, topped with smashed avocado and a sprinkling of salt and pepper makes for a flavorful and rich base. Top that with 2 sunny-side-up eggs for a healthy dose of protein, and you've got a well-rounded breakfast. Stack 'em in a Tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.
2. Peanut Butter Banana Smoothie: Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons peanut butter, 1 cup almond milk, and a few ice cubes. If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch. Tip: Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.
3. Zapped Scrambled Eggs With Veggies: Yes, it's possible to make really good scrambled eggs in the microwave. And it's easy! Beat 2 eggs (or 1 egg + 2 egg whites), throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later, or store the raw mixture in a fridge until ready to heat and eat.
For more information on MyPlate, visit: myplate.com. If you need more breakfast ideas, visit: healthyeating.org.
Jill Whisler is a dietician with "Rethink Healthy," part of Nutrition Coalition, a service of Tahoe Forest Health System. For more information about B-FIT and this exciting program, call Maria Martin at 530-587-3769.