Plan meals using the Power Plate:
whole grains,vegetables, legumes, and fruits. Nutritious diets built from these food groups help children maintain a healthy weight and reduce their risk of certain diseases later in life.
- Grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and magnesium. Refined grains and sweets such as cookies and cakes should be kept to a minimum.
- Whole grains include breads(Wheat), hot and cold cereals, pasta, cooked grains such as rice(Brown) and barley, and crackers.
- Vegetables are packed with beta-carotene, folate, potassium, vitamin C, fiber, and other nutrients. Dark green vegetables, such as kale and broccoli, contain calcium and vitamin K.
- Dark green, orange, and red vegetables include collard greens, dark green leaf lettuce, carrots, sweet potatoes, red tomatoes, and red bell peppers.
- Starchy vegetables include corn, green peas, baby lima beans, white potatoes, and plantains.
- Other vegetables include beets, cabbage, celery, green beans, mushrooms, onions, and zucchini, and many more.
- Fruits are rich in fiber, potassium, vitamin C, and folate. Be sure to include at least one serving each day of fruits that are high in vitamin C—citrus fruits, melons, and strawberries are all good choices.
- Fruit servings should be mainly whole fruits that are fresh, canned in 100 percent fruit juice, frozen, or dried.
Legumes, Nuts, and Seeds:
- Beans, lentils, soy, nuts, and seeds are good sources of protein, iron, zinc, and B vitamins. Legumes are the richest sources of fiber. Products made from soy and other vegetable proteins can be used in place of meat in many recipes.
- Beans and lentils include black beans, pinto beans, garbanzo beans or chickpeas, lentils, split peas, and black-eyed peas. One serving of beans and lentils is 1/2 cup cooked.
- Nuts, seeds, and soy include almonds, walnuts, peanut butter, pumpkin seeds, and sesame seeds.
CATHERINE SHALINI RAJA
CARDIO RESPIRATORY PHYSICAL THERAPIST
FITNESS & SPORTS REHABILITATION SPECIALIST.