H ealthy Table
Two Takes On MyPlate
By Rachel Wall and Noelia Rivera-Gonzalez
Have you heard of the great new way to estimate your nutritional needs?
No, it's not a crazy diet plan or magic pill. All it involves is using a
simple dinner plate. The United States Department of Agriculture (USDA)
recently released the 2010 Dietary Guidelines for Americans, which includes
using your plate to estimate serving sizes.
Anyone can use the MyPlate method when eating...
Anyone can use the MyPlate method when eating. First, make half of your
plate fruits and vegetables. Second, you want half of the grains you
consume throughout the day to be whole grains. Whole grain foods include
whole wheat bread and tortillas, brown rice and popcorn. Third, you want to
switch to consuming low-fat (1%) or skim milk, if you are not already doing
Use the following recommendations to guide your choices:
¼ of the plate for fruits
¼ of the plate for vegetables
¼ of the plate for lean protein
¼ of the plate for grains, preferably whole grains
1 cup of low-fat or skim milk
Below are two examples of how you can fill your plate to meet the
MyPlate recommendations. It is ok if your plate looks different from
your friends'. MyPlate is about variety!
Fruits: ½ cup fresh strawberries
Vegetables: ½ ear of sweet corn
Grains: 1 slice whole wheat bread
Protein: 3 ounces of pork loin (size of a deck of cards)
Dairy: 1 cup skim milk
Fruits: ½ cup plantains
Vegetables/Grains: 1 cup rice & beans
Protein: 3 ounces of pork
Dairy: 1 cup skim milk
|Check out these recipes. They are an easy fit to your Healthy Table.
|Alta's Whole Wheat Bread
Yield: 2 ½ loaves
3 cups whole wheat flour
3 cups white flour
½ cup warm water with 1 package of yeast
2 ¼ cups water with ½ cup brown sugar
1 tablespoon salt
¼ cup shortening
Mix flours. Add in warm water and yeast, mix. Add in water and brown
sugar mixture, stir. Add in salt and shortening, mix. Knead for five
minutes. If dough is sticky while kneading, add ½ - ¾ cup white flour.
Then put dough into greased bread pans. Cover and rise until dough
has doubled in size. Gently punch down dough and let sit for 10
minutes. Bake at 375 degrees for 25 minutes.
Source: Anita Wall
|Arroz con Gandules
2 cups rice (rinsed)
4 to 5 cups of hot water
½ cup sofrito
16 ounce can of gandules
2 tablespoons of alcaparrado (capers and olives, mixed together)
1 packet of sazon with achiote
1 can tomato sauce
3 tablespoons of oil
Salt to taste
In a medium-sized cast iron cooking pot add the oil, tomato sauce,
alcaparrado, sofrito and sazon. Cook over medium heat for 4 minutes.
Add all other ingredients and enough water to cover the rice by 1.
Add salt to taste. Bring to a boil and cook over high heat. Once the
water has been mostly absorbed, stir gently from bottom to top - once
or twice only. Cover and turn the heat down to low. Cook for 30
minutes or until rice is tender.