Does your lunch need a nutrition lift? We’ll show you how MyPlate can help stack a satisfying and healthy turkey sandwich!
In June 2011, the U.S. Department of Agriculture introduced the MyPlate icon as a guide to making healthy food choices. MyPlate is divided into sections showing the five basic food groups — fruits, vegetables, grains, protein and dairy. Think of it as a map for planning your healthy meals. But remember: while MyPlate is a great tool to base your healthy meal on, there’s no rule that your plate has to look exactly like the MyPlate diagram.
Here’s how RENEW LA County Project Director and Registered Dietician Suzanne Bogert made this nutritious turkey sandwich for lunch:
1) Toast 2 slices of whole wheat bread (grains). Whole grains will always say “whole” on the package.
2) Add 3 oz. of lean turkey slices (protein). Since turkey is a processed meat, make sure to pay attention to the sodium content and choose a low-sodium variety.
3) Add a slice of non-fat or low-fat Swiss cheese (dairy).
4) Load your sandwich with vegetables like tomatoes, lettuce and sprouts.
4) Enjoy with a serving of fruit such as a handful of grapes.
5) Pour yourself a refreshing glass of unsweetened tea or sparking water, or add fruit slices to a glass of water to add flavor. Try to avoid sugar-loaded drinks such as soda, sports drinks or sweetened teas.
To learn more about making healthy meals using MyPlate guidelines, visit ChooseMyPlate.gov.
For more information on eating healthy in LA County, visit ChooseHealthLA.com/Eat-Healthy.