Making smart food choices for you and your family is an important part of a healthy lifestyle.
Your children learn by watching you. If you choose a variety of foods, they will, too! If you don’t think you can include all the food groups in your sandwich? Think again!
Sandwich suggestions that include all the food groups
GRAINS - 100% whole-wheat bread, whole-wheat or corn tortillas, whole-wheat pita bread, or whole-wheat English muffin
VEGETABLES - tomatoes, bell pepper rings, spinach, lettuce, onions, or cucumber slices
FRUITS - a pineapple ring, apple, peach, or strawberry slices, banana, or dried fruit
PROTEIN - low-fat turkey or ham, chunk-light tuna, hard-boiled eggs, peanut butter, chickpeas, or black beans
DAIRY - a slice of low-fat cheese such as cheddar or Monterey Jack
MyPlate is your plate
Use MyPlate to remind you and your family to choose a variety of foods when planning a meal. A healthy meal starts with half your plate covered with fruits and vegetables and smaller amounts of grains and protein foods. Dairy foods can be a drink, low-fat foods like cheese added to the meal, or low-fat/non-fat yogurt with fruit as a dessert.
Other dishes you and your family can prepare that include all the food groups
Casseroles, soups, stews, tacos, and stir-fry dishes are good choices to help you include foods from all (or most of) the food groups. Sit down with your child and brainstorm what ingredients could go in these dishes and then make one for dinner!