Making Smart Food Choices
Everyone knows that dietary guidelines recommend eating more plant-based foods like fruits, vegetables, whole grains, beans and nuts. These foods provide fiber, antioxidants, and healthier fats and their nutrients are linked to lowered risks for heart disease, diabetes, certain cancers, and even obesity.
But how much is enough? According to the new "MyPlate" Icon, you need to fill half your plate with vegetables, a quarter with whole grains, and a quarter with lean protein.
At Seneca, we make filling your plate with a rainbow of delicious fruits and vegetables easy.
- Add a burst of color to toss salads by adding beets, beans, or peaches.
- Top waffles and French toast with fruit such as strawberries, blueberries, or raspberries.
- Toss vegetables into pasta for added nutritional value.
- Load up favorite foods with veggies or beans and learn how to swap high-calorie ingredients for lower-calorie versions.
- Add one can or frozen ingredient into a recipe and create a healthier version of a family favorite.
- Bake beets into baked goods for an extra-moist and flavorful treat.
- Puree fruits like peaches and pears to make sauces. Drizzle sauces everywhere – from pancakes to poultry.
- Choose reduced sodium, no salt added, light syrup, or items containing real fruit juice whenever possible.
- Start the day off right by incorporating vegetables and fruit with breakfast selections.
- Add spinach or sweet peas to omelets or sauté chopped onions, bell peppers with scrambled eggs.
- Make cereals sweeter by adding pears or peaches.
- Make healthier choices for snacking like Seneca's 100-calorie Apple Chip Snack bags or Libby's® Single Fruit Cups make easy snack choices.
- Create delicious smoothies by adding fruit with yogurt.
- Blend sweet peas, garbanzo beans, or beets to make healthier dips.
Make sure you visit our Recipe Section for more great ideas!