Get Your Plate in Shape! Tips for Creating Balanced Meals at Home

We know it can be challenging to determine what makes a balanced diet, so Revolution Foods is here to help! Each one of our school meal lunches includes a vegetable, fresh fruit, whole-grain, protein and low-fat or skim milk to make sure our students always have a balanced meal. Check out the plate below to see how your meals round out!

Vegetables

• Vary your vegetables! Fill this largest section of your plate with a range of colors to ensure you’re getting a variety of nutrients
• Buy fresh vegetables that are in season – they cost less and are likely to be at their peak flavors. Supplement by stocking up on frozen veggies for quick and easy cooking. If you buy canned vegetables, always pick labels with “reduced sodium,” “low sodium“ or “no salt added”

Fruits

• Eat a variety of fruits! Just like vegetables, fruits differ in nutrient content – eat the rainbow for balanced nutrition
• Go easy on the fruit juices – they often contain added sugar and lack the fiber of whole fruit, which helps your body process the fruit’s natural sugars more slowly

Grains

• Make half of your grains whole! Look for “whole” before the grain name on the ingredients list. TIP: “multi-grain” doesn’t necessarily mean whole-grain
• Choose 3+ ounces of whole-grain bread, cereal, crackers, rice or pasta every day

Protein

• Choose low-fat or lean meats, such as fish and chicken, as well as eggs, beans, peas, nuts or seeds
• When possible, select cage-free/free range poultry
• Select seafood that is rich in Omega-3 fatty acids, such as salmon, trout, sardines and anchovies

Dairy

• If you don’t or can’t consume milk, choose lactose-free products and make sure to consume other calcium sources (such as dark leafy greens, cruciferous vegetables, legumes and fortified foods)
• Choose yogurts with little to no added sugar – add in your own fruit!

Oils

• Make most fat sources from good fats like fish, nuts and vegetable oils like olive oil
• Limit trans fats and solid fats like butter, margarine, shortening or lard

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