MyPlate is a reminder to find your healthy eating style and build it throughout your lifetime. Everything you eat and drink matters. The right mix can help you be healthier now and in the future. This means:
Focus on variety, amount, and nutrition.
Choose foods and beverages with less saturated fat, sodium, and added sugars.
Start with small changes to build healthier eating styles.
Support healthy eating for everyone.
Eating healthy is a journey shaped by many factors, including our stage of life, situations, preferences, access to food, culture, traditions, and the personal decisions we make over time. All your food and beverage choices count. MyPlate offers ideas and tips to help you create a healthier eating style that meets your individual needs and improves your health. MyPlate was launched on June 2, 2011.
Milk, cheese, and yogurt play a critical role in the diets of adults and children by providing essential nutrients. Drinking one cup of milk can help you meet the Dietary Guidelines for Americans’ recommended three servings of daily low-fat or fat-free milk or milk products.
One cup (8-ounce) serving of milk provides the following nutrients: (Information based on one cup of fat-free white milk)
Calcium provides 30% of the Daily Value. It helps build and maintain bones and teeth, and it plays a role in nerve function, muscle contraction, and blood clotting.
Vitamin D provides about 25% of the Daily Value. Vitamin D helps promote the absorption of calcium and enhances bone mineralization.
Protein provides about 16% of the Daily Value and essential amino acids. Protein builds and repairs muscle tissue and is a source of energy during intense physical activities.
Vitamin B12 provides about 22% of the Daily Value. Vitamin B12 helps build red blood cells that carry oxygen from the lungs to the muscles.
Riboflavin (Vitamin B2), provides about 26% of the Daily Value. Riboflavin helps convert food into energy. It is also involved in exercising muscles.
Phosphorus provides about 25% of the Daily Value. Phosphorus helps strengthen bones.
The National Dairy Council provides user-friendly nutrition education materials. It advocates healthy living and is committed to our communities and health care needs.
National Dairy Council® (NDC) is the nutrition research, education and communications arm of Dairy Management Inc™. On behalf of U.S. dairy farmers, NDC provides science-based nutrition information to, and in collaboration with, a variety of stakeholders committed to fostering a healthier society, including health professionals, educators, school nutrition directors, academia, industry, consumers, and media.
Established in 1915, NDC is comprised of a staff of nutrition science researchers, registered dietitians and communications experts dedicated to educating the public on the health benefits of consuming milk and milk products throughout a person’s lifespan. In addition, NDC funds independent research to aid in the ongoing discovery of information about dairy foods’ important role in a healthy lifestyle. This research provides insights to the industry for new dairy product innovations.
In partnership with its network of state and regional dairy councils, NDC disseminates nutrition programs, materials and research to support government recommendations for improved nutrition for Americans, including consumption of at least three servings of low-fat or fat-free milk and milk products a day.
3-Every-Day™, a Dairy Promotion. Consuming 3-Every-Day™ of Dairy – three daily servings of milk, cheese, or yogurt is an easy way for families to get a powerful punch of nutrients to help build stronger bones and healthy bodies and reduce the risk of osteoporosis. In addition, a growing body of research suggests that enjoying three servings of dairy foods a day as part of a nutrient-rich, balanced diet may help maintain a healthy weight.
American Dairy Association of Indiana's Every Single Day TV Spot.
Fuel Up to Play 60is an in-school nutrition and physical activity program launched by National Dairy Council (NDC) and National Football League, in collaboration with the United States Department of Agriculture (USDA). The program encourages youth to consume nutrient-rich foods (low-fat and fat-free dairy, fruits, vegetables, and whole grains) and achieve 60 minutes of physical activity every day. Visit the Fuel Up to Play 60 website to learn more.
Heat is one of the leading weather-related killers in the United States, resulting in hundreds of fatalities each year. Heat-related illnesses can occur when the body’s temperature rises too quickly for it to cool itself properly, or when excessive fluid or salt loss occurs through dehydration, excessive urination, or sweating.
Heat-related illnesses can range from cramps to heat exhaustion to heatstroke. Heatstroke can result in death and requires immediate medical attention.
At-Risk
Factors or conditions making some individuals more susceptible to heat-related illnesses include older adults, young children, the physically disabled, excessive body weight, fever, heart disease, mental illness, poor circulation, prescription medication, alcohol use, and sunburn.
Stay Hydrated
Drink plenty of water, as well as non-alcoholic and decaffeinated fluids. Our body needs water to keep cool. Individuals on fluid-restrictive diets or those with fluid retention issues should consult a physician before increasing their fluid intake. Limit caffeinated beverages and avoid drinking alcoholic beverages.
Staying hydrated is important, especially when the temperature rises or during increased physical activity. Try these easy ways to increase your fluid intake:
1. Carry a reusable water bottle. Keep it full. 2. Add flavor to your water with slices of lemon, lime, cucumber, or strawberries. Herbal iced teas can be a great way to increase your fluid intake. 3. Eat fruit or popsicles. You can get fluids from the foods you eat. Watermelon and cantaloupe have high water content. A 100% fruit juice pop provides fluids and is refreshing on a hot day. 4. Plan ahead. If you plan to be outside at a picnic or ball game, be sure to pack plenty of fluids.
Never Leave Children, Disabled Individuals
Or Pets in Parked Vehicles
Each year, children and pets left in parked cars die from hyperthermia. Hyperthermia is an acute condition that occurs when the body absorbs more heat than it can dissipate. Studies have shown temperatures inside a parked vehicle can rapidly rise to a dangerous level for children, pets, and even adults. Leaving the windows slightly open does not significantly decrease the heating rate. The effects can be more severe in children because their bodies warm up at a faster rate than those of adults.
Celebrate the annual National Senior Health and Fitness Day. The goal is to help keep older Americans healthy and fit. National Senior Health and Fitness Day is the nation's largest annual health promotion event for older adults.
Vinegar has been around for more than 10,000 years. The Babylonians used it as a preservative and condiment, and they began flavoring it with herbs. Romans used it as a beverage. Hippocrates proclaimed its medicinal qualities, and it was probably one of our earliest remedies. The Bible references show how it was used for its soothing and healing properties. As recently as World War I, vinegar was used to treat wounds. Today, research is being done to lower the glycemic index of foods and decrease appetite.
Vinegar is an acidic liquid produced from ethanol fermentation in a process that yields acetic acid (ethanoic acid). It also may come in a diluted form. The acetic acid concentration usually ranges from 4% to 8% by volume for table vinegar and up to 18% for pickling.
No standards of identity for vinegar have been established under the Federal Food, Drug, and Cosmetic Act. However, the FDA has established "Compliance Policy Guides" that the Agency follows regarding the labeling of vinegar, such as cider, wine, malt, sugar, spirit, and vinegar blends. In other countries, there are regional standards for vinegar produced or sold in that part of the world.
POLICY: Historically, definitions have been developed for different types or combinations of vinegars. The United States FDA requires that any " vinegar " product contain at least 4% acidity. This requirement ensures the minimum strength of vinegar sold at the retail level.
FDA considers the following to be satisfactory guidelines for labeling vinegar: Natural vinegar, as it comes from the generators, typically contains more than 4 grams of acetic acid per 100 mL. When vinegar is diluted with water, the label must bear a statement such as diluted with water to _______ percent acid strength", with the blank filled with the actual percent of acetic acid - in no case should it be less than 4 percent. Each of the varieties of vinegar listed below should contain 4 grams of acetic acid per 100 mL.
VINEGAR:
VINEGAR, CIDER VINEGAR, APPLE VINEGAR. The product is made from alcoholic and subsequent acetous fermentations of apple juice.
WINE VINEGAR, GRAPE VINEGAR. The product is made from the alcoholic and subsequent acetous fermentations of the grape juice.
MALT VINEGAR. The product made by the alcoholic and subsequent acetous fermentations, without distillation, of an infusion of barley malt or cereals whose starch has been converted by the malt.
SUGAR VINEGAR. The product is made by the alcoholic and subsequent acetous fermentations of sugar syrup, molasses, or refiner's syrup.
GLUCOSE VINEGAR. This dextrorotatory product is made by the alcoholic and subsequent acetous fermentations of a glucose solution.
SPIRIT VINEGAR, DISTILLED VINEGAR, GRAIN VINEGAR. The product is made by the acetous fermentation of dilute distilled alcohol.
VINEGAR IS MADE FROM A MIXTURE OF SPIRIT VINEGAR AND CIDER VINEGAR.The product should be labeled as a blend of the products with the product names in order of predominance. This labeling applies to a similar product made by acetous fermentation of a mixture of alcohol and cider stock.
VINEGAR IS MADE FROM DRIED APPLES, APPLE CORES, OR APPLE PEELS.Vinegar made from dried apples, apple cores, or apple peels should be labeled as "vinegar made from ______," where the blank is filled in with the name of the apple product(s) used as the source of fermented material.
Cooking with Balsamic Vinegar
Below are some of the uses found on the Internet. Many have yet to be tested or researched, making recommendations difficult.
How Does Apple Cider Vinegar Work?
Food Preparation
1. Soak fish in vinegar and water before cooking it. It will be sweeter, more tender, and hold its shape better. When boiling or poaching fish, a tablespoon of vinegar added to the water will keep it from crumbling so quickly. 2. Vinegar is used in pickling, vinaigrettes, marinades, mustard, ketchup, and mayonnaise. 3. When boiling an egg and it's cracked, a little vinegar in the water will keep the white from running out. (Forget this one. If the egg is broken, throw it out.) 4. A teaspoon of white distilled or cider vinegar added to the water in which you boil potatoes will keep them nice and white. You can keep peeled potatoes from turning dark by covering them with water and adding 2 teaspoons of vinegar.
5. Freshen up slightly wilted vegetables by soaking them in cold water and vinegar.
6. Fruits and vegetables. Add 2 tablespoons white distilled vinegar to 1-pint water and use to wash fresh fruits and vegetables, then rinse thoroughly. This is supposed to help kill bacteria in fruits and vegetables.
7. Flavor Enhancer. To enhance the flavor of soup, gravy, or sauce, add your favorite specialty vinegar.
8. Use as a meat tenderizer for tough meat or game. 9. Simmer a small vinegar and water solution to eliminate unwanted cooking smells. 10. Rice will be fluffier and less sticky if you add a teaspoon of white distilled vinegar to the boiling water before adding the rice.
11. Remove fruit stains from your hands by cleaning them with vinegar.
12. Remove heavy, stale smells from lunch boxes by dampening a piece of fresh bread with white distilled vinegar and leaving it in the lunch box overnight.
Cleaning
1. White vinegar is often used as a household cleaning product. The acidity is said to dissolve mineral deposits from glass, coffee makers, and other smooth surfaces. Dilution with water is recommended for safety and to avoid damaging the surfaces being cleaned.
2. Vinegar can be used for polishing brass or bronze.
3. Vinegar has been marketed as a green solution for some household cleaning problems, such as an eco-friendly urine cleaner for pets and as a weed killer.
Medical
1. Experts advise against using vinegar preparations for treating wounds.
2. Acetic acid solutions were ineffective at inhibiting the growth of Escherichia coli, group D Enterococcus, or Bacteroides fragilis bacteria and only slightly effective at inhibiting the growth of Staphylococcus aureus and Pseudomonas aeruginosa bacteria.
3. Experts caution against using vinegar as a household disinfectant against human pathogens because chemical disinfectants are more effective.
4. Undiluted vinegar may be used effectively for cleaning dentures; unlike bleach solutions, vinegar residues left on dentures were not associated with mucosal damage.
5. Vinegar is commonly recommended for treating nail fungus, head lice, and warts; however, scientific support for these treatment strategies is lacking.
6. Vinegar may reduce hunger by reducing the meal-time glycemic load.
7. The use of vinegar in controlling blood sugar as an adjunct therapy for individuals with diabetes or prediabetes has yet to be determined.
Combine all ingredients, stirring well. Let stand for 45 minutes. Strain dressing. Discard ginger and garlic (or use them in food preparation later).
Balsamic Vinaigrette Dressing, Yield: 1 cup; Serving Size: Unlimited 3/4 cup water 1/4 cup balsamic vinegar 2 teaspoons capers 2 teaspoons Dijon mustard 1½ teaspoons dried basil 1 tablespoon fresh parsley, chopped Combine the ingredients. Adjust vinegar to taste. Store in a covered container in the refrigerator.
Chili-Cilantro Vinaigrette Dressing, Yield: ¾ cup; Serving Size: Unlimited 1 small green chili, diced ¼ cup chopped fresh cilantro ¼ cup water ¼ cup fresh lime juice 1 clove garlic pinch, artificial sweetener freshly ground pepper to taste Place all of the ingredients in a food processor or blender. Blend until smooth.
Citrus Herb Vinaigrette Dressing, Yield: 1½ cup; Serving Size: Unlimited ½ medium-sized red bell pepper, 2 medium tomatoes, diced ½ cup loosely packed fresh basil leaves, chopped 2 cloves garlic, minced ½ cup fresh orange juice ½ cup loosely packed fresh parsley ¼ cup raspberry vinegar 1 Tablespoon dry mustard 2 teaspoons fresh thyme leaves 2 teaspoons fresh tarragon 2 teaspoons fresh oregano Combine all ingredients in a blender or food processor and blend until pureed. Makes approximately 1½ cups
Indian Vinaigrette Dressing, Yield: ¼ cup; Serving Size: Unlimited ¼ cup orange juice ¼ teaspoon ground coriander ¼ teaspoon chopped cilantro ½ teaspoon prepared hot mustard Put all ingredients in a small bowl and stir. Let sit for about 10 minutes.
Orange and Lemon Vinaigrette, Yield: 1 cup; Serving Size: Unlimited ½ cup wine vinegar 4 Tablespoons lemon juice 4 Tablespoons orange juice grated rind of 1 lemon ½ teaspoon French mustard pinch garlic ground black pepper to taste Place all ingredients in a bowl and mix thoroughly. Store in the fridge and use within 2 days.
Orange Thai Vinaigrette Dressing, Yield: ½ cup; Serving Size: Unlimited 5 Tablespoon orange juice 1 teaspoon minced ginger 1 teaspoon minced garlic 1 Tablespoon low-sodium soy sauce ¼ cup rice vinegar pinch of cayenne Whisk together all ingredients with a fork.
Parsley-Tomato Vinaigrette Dressing, Yield: ¾ cup; Serving Size: Unlimited ¼ cup tomato juice (low sodium) Pinch of cayenne pepper ¼ cup red wine vinegar ½ teaspoon oregano, fresh 1 Tablespoon onion, minced ½ teaspoon black pepper ¼ cup parsley chopped fresh ½ cup tomatoes, chopped, fresh 1 garlic clove, minced Place all ingredients in a blender or food processor. Process until smooth.
Red Pepper Vinaigrette, Yield: ½ cup; Serving Size: Unlimited ¼ cup apple juice ¼ cup cider vinegar 2 tablespoons white onion 1 cloves garlic, pressed Pinches of rosemary and thyme ½ teaspoon dried whole oregano ½ teaspoon dry mustard powder ½ teaspoon paprika ½ of a roasted red bell pepper Mix in a blender. Blend thoroughly and chill overnight.
Tomato Vinaigrette, Yield: ½ cup; Serving Size: Unlimited ½ cup tomato, chopped 2 Tablespoons white wine vinegar ½ teaspoon dried basil ½ teaspoon dried thyme ½ teaspoon Dijon mustard Mix in a blender. Blend thoroughly and chill overnight. Lasts about 2 days. Serve on salads.
About seventy percent of the cherries produced in the United States come from Washington, Oregon, Idaho, and Utah. There are two main types of cherries: sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta-carotene than sweet cherries.
From Tree to Table
Selection Select firm, red cherries with stems attached. Avoid soft, shriveled, or blemished cherries. Good cherries should be large (one inch or more in diameter), glossy, plump, hard, and dark-colored for their variety. Avoid fruit that is bruised or has cuts on the dark surface.
How to Store Refrigerate cherries for up to 10 days.
Nutrition Benefits Fat-free; saturated fat-free; sodium free; cholesterol free; good source of vitamin C; good source of potassium.
Health Benefits
Cancer Sweet cherries have several cancer-preventive components including fiber, vitamin C, carotenoids, and anthocyanins. The potential role of sweet cherries in cancer prevention lies mostly in the anthocyanin content, especially in cyanidin. Sweet cherries are a good source of cyanidins, which appear to act as an antioxidant and may reduce cancer risk.
Cardiovascular Disease Sweet cherries have been shown to have significant levels of anthocyanins as well as other pigments in perhaps smaller concentrations that together provide synergistic effects thought to be protective to heart and related vascular tissue
Diabetes Researchers are interested in the role of anthocyanins in reducing insulin resistance and glucose intolerance. The lower glycemic response shown in relation to cherry consumption may be the result of glucose-lowering effects of cherry phytochemicals in combination with the fiber content of cherries.
Potassium Sweet cherries are considered a good source of dietary potassium, with approximately 260 mg potassium for every cup of fresh cherries consumed. Adequate potassium intake has shown to reduce the risk for hypertension and stroke.
Quercetin Sweet cherries also contain a small amount of quercetin. Quercetin is an antioxidant which may play a beneficial role in reducing the risk of cardiovascular disease, hypertension, and cancer.
Melatonin Cherries are one plant food source of melatonin. Melatonin is a hormone that plays a role in promoting healthy sleep patterns.
Ease muscle soreness Researchers believe tart cherries’ antioxidants protect against exercise-induced free radicals, which can lead to painful inflammation.
Gout Cherries may help reduce the swelling, inflammation, and tenderness associated with gout. Research reveals eating about 2 cups fresh sweet Bing cherries daily lowered uric acid levels by 15%.
Asparagus is a perennial garden plant belonging to the Lily
family. It is harvested in the spring when it is 6 to 8 inches tall. The most
common variety of asparagus is green in color. There are two other edible
varieties available. White asparagus is grown underground to inhibit its
development of chlorophyll content, therefore creating its distinctive white
coloring. It is generally found canned, although you may find it fresh in some
select markets, and it is generally more expensive than the green variety since
its production is more labor-intensive. The other edible variety of asparagus
is purple in color. It is smaller than the green or white variety (usually just
2 to 3 inches tall) and features a fruitier flavor. It also provides benefits
from phytonutrients called anthocyanins that give it its purple color.
Nutrition Information Low in calories, only 20 per 3.5 oz. serving Contains no fat or cholesterol Very low in sodium A good source of potassium. (1) A source of fiber (2 grams per 3.5 serving) An excellent source of folic acid A significant source of thiamin and vitamin B6
Selection
Asparagus stalks should be rounded, and neither fat nor
twisted. Look for firm, thin stems with deep green or purplish closed tips. The
cut ends should not be too woody, although a little woodiness at the base
prevents the stalk from drying out. Once trimmed and cooked, asparagus loses
about half its total weight. Use asparagus within a day or two after purchasing
for the best flavor and texture. Store in the refrigerator with the ends wrapped in
a damp paper towel.
Preparation and Cooking
Thin asparagus does not require peeling. Asparagus with
thick stems should be peeled because the stems are usually tough and stringy.
Remove the tough outer skin of the bottom portion of the stem (not the tips)
with a vegetable peeler. Wash asparagus under cold water to remove any sand or
soil residues. It is best to cook asparagus whole. If you want to cut asparagus into small pieces, it is best
to cut them after they are cooked. Asparagus can be served hot or cold.
Serving Ideas
• Add cold
asparagus to your favorite salad.
• Toss cooked pasta with asparagus, olive oil, and your favorite pasta spices.
• Chopped
asparagus make a flavorful and colorful addition to omelets.
Thirty Minute Sheet Pan Gnocchi and Sausage Dinner
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Need an easy dinner with minimal cleanup? This sheet pan gnocchi and
sausage is one of those recipes that feels way more impressive than the
effort it take...
Cous Cous and Lentil Salad
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I thought I would share a salad I made the other day. A simple cous cous
and lentil salad
To make - cook the cous cous and let it cool, add tomatoes, cuc...
