b'discounts family 44available!see pages59-60 backcook disheswith vegetablesfront Beef Stir Fry - with broccoli, carrots, onions, pea pods or pepper strips.make half your plate Spaghetti or Lasagna - with tomato sauce.fruits and Beef Veggie Soup - with carrots and peas.vegetablesChicken Enchiladas, MyPlatecardsQuesadillas or Tacos - served with chopped lettuce, tomatoes, peppers and salsa. Make it easy! Vary your veggies. Focus on whole fruits.make a salad a meal Nutrition Matters, Inc. is a MyPlate Make small changes: 1. Chop dark green leafy lettuceor romaine lettuce. National Strategic Partner.Add veggies to your 2. Toss in colorful fruits and veggies. sandwich, taco or wrap: 3. Add cooked turkey, chicken, chopped dark green leafy lettuce, ham or beans. romaine lettuce or spinach 4. Top with a low fat salad dressing. Pack of 100 cards tomato, cucumber or red onion slicespepper strips (all of one subject and language) avocado slicesTry something new! Add apple slicesserve fruits and veggies 4 x 9 cardstock (2 sides)for snacksto a cheese sandwich. Add bananastrawberries, blueberries or raspberries Available in English and Spanishslices to a peanut butter sandwich. tomato, cucumber or pepper slicescantaloupe or watermelon chunksChop broccoli, carrots andcherry or grape tomatoes MyPlate Bundle: spinach and add to:apple or banana slicesspaghetti sauce, lasagnameatloaf and meatballs Everything you eat and drink matters. FN500Set of the MyPlaterice and noodle dishessoups and chili end a meal cards in Englishwith fruit:start your day dish of applesauce or sliced apples FN600Set of the MyPlatewith fruits or veggies canned peaches, pears or apricotscards in English and SpanishHave a veggie omelet.(canned in 100% juice)Top pancakes or waffles with fruit. fruit with a scoop of yogurtAdd fruit to cereal, oatmeal or yogurt. serve fruits and veggies A healthy mealat lunch and dinner has lots ofSteam fresh broccoli. fruits and Roast carrots or parsnips. vegetables.Serve a small salad. This card provides general nutrition information; medical advice should be Bake a sweet potato or squash. obtained from your health care provider.keep it easy: Keep it easy. Nutrition Matters, Inc. - All Rights Reserved. No photocopying. FN751Buy frozen veggies and fruits. Pour out what you need. Open a can of fruit or veggies.healthywholevary your Nutrition Matters, Inc.build a make half your grains proteinfoodsFruits and Vegetables eating stylegrains Eat meat, poultry, seafood, FN751CA - English that works for you and your family. Focus onbeans and peas, eggs, choose whole grains soy products, nuts and seeds.whole fruits. FN751CAs - Spanish Read the label. Buy foods thatMake small changes: name a whole grain firston the labels ingredient list like:whole wheat brown rice Prepare meals with fresh meatswhole oatswhole ryeinstead of processed meats.oatmeal wild rice Offer broiled or baked fishwhole grain barley bulgurinstead of deep fried fish or fish sticks.whole grain corn Choose deli turkey or roast beef instead of regular bologna and salami.move skim or Wheat bread may notdrink Bake or grill chicken legsfamilyto be whole grain.waterinstead of hot dogs. enjoy1% milk Look for the word, instead of sugary drinks Offer grilled or stir fried chicken strips meals whole wheat instead of chicken nuggets.on the label. What you drink isChoose low-fat or fat-free milk, yogurt as important as what you eat. stir fried chicken stripsEat together. or calcium fortified soymilk (soy beverEat breakfast cereals made with oatmeal, 1. Cut a chicken breast without ages). Make family meals a priority.needs without extra fat and calories. Make small changes: start earlyGet the nutrition your familywhole oats or whole wheat.skin into strips or chunks.Enjoy cooked oatmeal with2. Heat a small amount of oil in a skillet.Vary your vegetables.chopped bananas or berries Make it easy3. Cook and stir chicken until meat Start family meals when your child Healthy Eating StyleFocus on wholMake fruits. e small changes: to choose water:meat is no longer pink. to eat and talk together.Make half your plateServe whole wheat toast.Put a bottle or pitcher of water in the is young. Your child will continue to want 4. Season with salt and pepper.Switch from whole or 2% milk toMake sandwiches with whole grain (FN750CA/FN750CAs)fruits and vegetables. bread, rolls, bagels or buns. when you open the refrigerator.choose Children never outgrow family meals.1% milk. When your family is okayrefrigerator where you will see itMake half your grainsUse whole wheat orEnjoy a refreshing glassMake small changes: with 1% make the move to skim milk. whole grains.whole corn tortillas of cold water. lean meat and poultryWhole GrainsMix the different milks to slowly for tacos, quesadillas Bring along a water bottle for beef, lamb, pork, veal Is eating together change your familys milk choice.Read the label.and enchiladas. venison, bison and other game meatsMaking the move to skim or 1% milkyourself, and a cute child sizenew to your family?(FN752CA/FN752CAs)Move to low-fat (1%) orMaker water bottle for your child. chicken, duck, goose and turkey without skin o meals is the healthiest choice for children ov lean ground beef, pork, turkStart with one or twey, chickenfat-free (skim) milk or yogurt. e small changes:and lamb (at least 92% lean) each week.the age of 2 years and adults.Keep sugary drinks Protein FoodsVary your protein routine. If whole grains are new to you: f the house: lean luncheon and deli meaPick a time thats t works for you -out obreakfast, lunch or dinner.drink milk at meals If sweet drinks are kept Add more family meals until you eatEat some meat, poultry, fish, try 1 slice whole wheat bread and its an easy way to get enough calciumin the house, your family willthink smalltogether at least one time each day. (FN753CA/FN753CAs) soy products, beans and eggs.1 slice white bread for your sandwich for protein portionsDrink milk at meals with yourmix some brown rice with want to drink them. children. They learn by watching some white rice Soda, energy drinks, sport An adult serving of meat or poultry Everything you eattrywhole wheat spaghettiInvite everyone to the table. Skim or 1% Milk what you enjoy drinking. Drinkingandrefined spaghettidrinks, fruit drinks and otheris about 3 ounces - which is It may be only you and your child and drink matters.drinks with added sugarthe size of a deck of cards. at some meals. Offer meals aboutmilk at meals is a healthy habit for Find the right mixhave little or no nutritionA preschool childs servingthe same times each day. children to learn.(FN754CA/FN754CAs) to be healthy now Slowly increase the amoun and lots of calories. is about 1 to 3 ounces. Do not offer sugary drinks at meals. t and in the future. Offer water to drink if your childof whole grains! A 12 ounce can of sodaNutrition Matters, Inc.keep it simple refuses to drink milk.Nutrition Matters, Inc.can have 10 teaspoons of sugar.Drink Water Nutrition Matters, Inc.drink matters! Fruit drinks may only have 5-15% juice. Make quick and easy sandwiches,Everything you eat and soups and salads. Plan to have leftovers.(FN755CA/FN755CAs) The rest is sugar water. Choose 100% juice.Cook enough for 2 meals. how much milk drink water often Cook together. Let everyone help should you drink? Drink water with your child.prepare the meal. Children like to Enjoy Family MealsChildren 2 to 3 years old needHave a glass of water before eat what they help to cook. you leave the house. Try something new. Have a sandwich 2 cups of milk each day.(FN756CA/FN756CAs) Children 4 to 8 years old needOrder water instead of soda at restaurants.buffet - serve breads, deli meats, cheese and raw vegetables on 2 cups of milk each day. If your child uses a training cupa platter.Older children, teenagers between meals, put only water in it. and adults need 3 cupsHave a few water breaks with of milk each day. your children during the day. Families who eat together Drink milk with mealsBuild a new habit! tend to eat or include yogurt. Reach fyou aror wae thirter firstyst . whenhealthier meals. Nutrition Matters, Inc. Nutrition Matters, Inc. Nutrition Matters, Inc. 1.888.356.5575 www.numatters.com info@numatters.com'