When you think about the meal that’s served for 4th of July celebrations, what comes to mind? Hamburgers, brats, hot dogs, pasta, potato salad, and of course, you can’t forget about dessert! Although those foods sound delicious and can be part of a balanced plate, many other food groups are forgotten during the festivities.
Here’s a goal of what your balanced plate should look like:
- 20% of your plate should be protein
Try to choose lean meats such as chicken breast or lean cuts of beef or pork. Try a turkey burger (lower in fat than ground beef), veggie or bean burger, or grilled seafood. There are many healthier options for protein. - 30% of your plate should be vegetables
Summer is the perfect time to enjoy the fresh vegetables that are in season. Try grilled or oven roasted veggies such as zucchini, onion, mushrooms, and cherry tomatoes. Drizzle the vegetables with olive oil and add your favorite seasonings to give the veggies more flavor. Salads are also a great way to add more vegetables to your plate. Toss in some greens and add any seasonal veggies and your favorite dressing for a healthy side dish. - 20% of your plate should be fruit
Everyone loves dessert, so why not make fruit the main star? Try an easy fruit crisp, grilled peaches, pineapple, or watermelon, fruit pizza, or try this recipe for a healthy and patriotic fruit salad.
Ingredients:
• 1/2 pineapple or apples, diced
• 1 small watermelon, cut into chunks
• 1 pint strawberries
• 3 tablespoons honey
• 1 lime, juiced
• 1 orange, juiced
Directions:
- Rinse fruit if needed, then cut and toss fruit together in a large bowl
- In a small mixing bowl, whisk together the honey, orange, and lime juice. Power over fruit, let stand for at least 15 minutes before serving
(lifemadesimplebakes.com)
- 30% of your plate should be grains
By simply adding a whole grain bun to your meal, you will reach your whole grain goal! Also look for other whole grain dishes that include brown rice, wild rice, quinoa, farro, or buckwheat. - Serving of dairy
One of the best ways to get calcium in your diet is by drinking milk, but you can try other dairy sources such as yogurt or cheese. Try making a simple dip with Greek yogurt in place of sour cream.
Source: usda.gov
