Asparagus with Kerrygold Aged Cheddar Sauce

2 slightly breaded chicken tenders (just rolled in breadcrumbs and baked, no egg)
1 slice of garlic toast
Asparagus
Red Grapes
Kerrygold Aged Cheddar sauce

Asparagus was on sale! What a lovely vegetable.  And the cheddar cheese sauce was a tasty addition--as well as my dairy for the meal.

Almond Butter Crackers

5 saltines (only 60 calories--a lot less than a slice of bread)
2 tablespoons fresh ground almond butter
1 tomato with blue cheese and pepper
1 cup of cubed mango
1 cup skim milk

I recently discovered almond butter!  It is a delicious and more nutritious version of peanut butter.  I am also still trying to fill at least half my plate with fruits or vegetables.  The mango alone wasn't enough, so I added in a sliced tomato.  Very simple and very satisfying.

Don't forget to have milk (or a dairy equivalent) with every meal!

Chipolte-summer squash rotini with steamed carrots and salad

1 cup whole wheat rotini
1 cup chipolte summer squash sauce
1 cup salad
1 cup steamed carrots

I decided to use up add some summer squash to my standard spaghetti sauce and then noticed I had a can of "chipolte diced tomatoes" in the cupboard, too.  The result was a delicious, spicy, and hearty sauce that was loved by all. 

Gouda and Red Onion Crisp with Cantaloupe

Green Salad and Cantaloupe make up half the plate.  Gouda and red onion cheese crisp on whole wheat tortilla make up the grain and protein and dairy.   Happy eating!

Mango on cereal?

1 cup frosted shredded wheat (the frosted part isn't so healthy)
+
1 cup chunked fresh mango

= YUM

Pizza Night

1/2 plate of salad

some sprinkles of blue cheese and a teaspoon of ranch dressing

1 slice pepperoni pizza

Pizza night is easy.  Just fill half your plate with salad first and when you've eaten that, you aren't so hungry for that 2nd or 3rd piece of pizza.  ;)

Strawberry and Kiwi Cereal

1 cup corn chex
1 cup skim milk
1 cup mixed strawberries and kiwi

Even with cereal, I try to remember that at least 1/2 my plate should be fruits or vegetables.  Trying some new combinations has turned out delicious!  (Bananas aren't the only fruit that goes on cereal well.)

Simple Spaghetti

1 cup whole wheat linguini
1 cup homemade hamburger spaghetti sauce (brown hamburger and onions and add 1 can stewed tomatoes and 1 can tomato sauce plus spices)
1 tablespoon grated parmesan
1 steamed broccoli "tree"
1 cup skim milk

It was a very busy night.  This threw together in a flash.  I didn't even bother to cut up the broccoli.  But it was yummy!

Mexican Fiesta

1 cup watermelon chunks
1 flour tortilla
2 tablespoons seasoned beef
1 cup or more of tomatoes, lettuce, and cilantro
1 tablespoon shredded mexican cheese blend
4 tortilla chips
1/2 cup of homemade bean dip (refried beans and salsa)
1 cup of skim milk

I love chips, but can easily eat too many if the bag is left open.  Giving myself just 4 on the plate as part of the grains is a great way to enjoy without overdoing.  Beans and beef are the protein in this meal.  And the tomatoes and lettuce play a major role in the taco--not just some sprinkles on top.

What to drink?

Today's "plate" is not a plate at all.  The new recommendations suggest that we not drink so many sugary drinks with our meals or in between.  I love juice.  I love soda.  But they are high in calories and tooth-decaying sugar.

Here is a simple pitcher of water with lemon slices and a couple of sprigs of mint from my garden.  It didn't lack for flavor at all and gave that satisfying feeling of having a nice drink with dinner.

Picnic Fare

3 oz steak, grilled
1 cup mixed melon salad
1/2 cup sauteed fresh spinach
1 ear of charred corn on the cob
1 cup of skim milk

In this meal, the corn on the cob served as the whole grain.  And what a yummy whole grain it was!

Ham and Egg Bagel with Santa Claus Melon

1 cup cubed "Santa Claus" melon
1 onion bagel
1 scrambled egg
1 thin slice deli ham
1 tablespoon cream cheese
1/2 cup chopped lettuce
1/2 Roma tomato sliced
1 cup skim milk

Blueberries and Puffed Wheat

1 cup plain puffed wheat
1 cup skim milk
1 cup mixed blueberries and raspberries

A bowl of cereal proves hard to follow the "my plate" guidelines.  But since half your plate should be fruits and vegetables, I decided my bowl should be at least half fruit.  The milk and whole wheat puffs have to double up as the protein, dairy, and grain for this breakfast.  But it was very filling and I didn't miss the added sugar of regular cereals at all!

Spinach Grapefruit Salad and Pita Pizza

1 cup fresh spinach
2 tablespoons gorgonzola blue cheese
1/4 cup of fresh grapefruit sections
1 teaspoon poppyseed dressing

1 whole wheat pita
1/2 of a thinly sliced tomato
1/2 cup shredded mozzarella  cheese
several basil leaves

Tomato and Cilantro Omelet

1 fresh egg (from my neighbor who keeps chickens)
1 Roma tomato cut up
1 tablespoon fresh chopped cilantro
1 tablespoon shredded cheddar cheese
1/2 grapefruit
1 slice homemade whole wheat toast
1 cup of skim milk

SOOOO yummy!

Whole Wheat Linguini with White Clam Sauce

1 cup whole wheat pasta
1/2 cup white clam sauce
2 teaspoons grated parmesan
1 cup steamed broccoli
1/2 cup home canned apricots

Whole Wheat Pita and Hummus

I am so terribly happy that the pyramid is gone!  Hurray for Mrs. Obama introducing something sensible again.  It is almost as easy as the 4 food groups!


HERE is where you can go to read the official "My Plate" website. 


This blog will log my journey to better health by showing you at least one plate a day of what I am eating, while trying to follow the new guidelines. 


Feel free to comment!


Here is my first day:

1 whole wheat pita, toasted and cut in triangles (grains)
4 tablespoons of sun-dried tomato hummus (proteins)
1 cup fresh sweet cherries (fruits)
7 baby carrots (vegetables)
1 cup of skim milk (dairy)


I wasn't hungry at all after lunch!