Are you super busy, need to grab lunch and about to head through the drive-thru? Use the United States Department of Agriculture's MyPlate method to build a healthy, satisfying salad to give you energy all afternoon. This method is based on the USDA Dietary Guidelines, which recommend eating more fruits and vegetables, whole grains, lean sources of protein and low-fat dairy products and reducing added sugars, solid fats and refined grains.
Step 1
Fill half a plate with your favorite fruits and vegetables. Pick a colorful array of deep greens, oranges, reds and purple vegetables such as spinach, carrots, tomatoes, and red cabbage. Add fresh fruits, such as mandarin oranges, dried cranberries, raisins, apple slices grapes or watermelon.
Step 2
Add a source of protein to a quarter of your plate. Choose lean sources of protein such as chicken, fish, nuts, seeds, hard-boiled eggs, beans and turkey. Decrease the amount of sodium in your proteins by reading food labels and by purchasing unsalted nuts and seeds.
Step 3
Add a source of grains to a quarter of your plate. Choose whole grains such as whole-wheat breads, rolls, crackers and tortillas.
Step 4
Add low-fat or fat-free cheese, milk or yogurt to your lunch.
Tips and Warnings
- Use the MyPlate Method to build a healthy sandwich, pizza or soup for lunch.
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