Balancing Your Food Intake
Balancing your food intake is an important aspect of your health. Children should be eating from each of food
groups on the Food Pyramid because each group contributes to our children’s health in different ways.
Use the food pyramid as a guide to
help balance intake from the
different food groups.
Grains are important sources of sugars, fiber, minerals and B vitamins. Whole grains such as whole-grain
breads, pitas, pastas, cereals and brown rice are “Go” foods.
Vegetables have vitamins, minerals, fiber and antioxidants. They protect the body from
cancers and boost immunity. Many are very low in calories. Almost all fresh, frozen and canned
vegetables without added fat are “Go” foods.
Fruits are packed with vitamins, minerals and antioxidants which rejuvenate cells, tissues and organs in our
bodies. They are a good source of simple sugars and protect our bodies from harm including cancer and
osteoporosis. All fresh and frozen fruits are “Go” foods.
Milk products are important sources of energy, protein, vitamins and minerals. They provide nutrients needed
for bone health. Fat-free or low-fat (1%) milk are recommended. Skim and 1% milk, fat-free and low-fat
yogurt, fat-free cheese and low-fat cottage cheese are examples of “Go” milk products.
Meats are a good source of protein, vitamins and minerals. They give us energy, calcium and iron. Fish has
omega 3-poly unsaturated fatty acids that protect us from heart diseases. Lean meats such as extra-lean
ground beef, tuna canned in water, steamed fish, beans, tofu and egg whites are “Go” foods.
Balance Tips:
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Make half your plate fruits and vegetables – “Go” foods
Make at least half your grains whole grains
Don’t forget your dairy and switch to fat-free or low-fat (1%) milk
Choose beverages that do not have sugary and caloric sweeteners
Use the Food Pyramid and MyPlate as tools to help you achieve nutritional balance. Visit
www.choosemyplate.gov for more helpful information.
We all strive to provide the “perfect” amount of each
food group into our children’s daily food intake, but
sometimes it can be difficult. Use MyPlate to help guide
you and your child toward achieving the perfect balance
Chicken
with Quinoa and Veggies Recipe
of nutrients on
your plate.
Chicken with Quinoa and Veggies Recipe
Ingredients
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1 cup rinsed quinoa
2 cups chicken broth
4 tablespoons extra-virgin olive oil
2 garlic scapes (stalks), chopped (substitute garlic cloves if scapes are not available)
1 small onion, chopped
2 skinless, boneless chicken breast halves - cut into strips
1 zucchini, diced
1 tomato, diced
4 ounces crumbled feta cheese
8 fresh basil leaves
1 tablespoon lime juice
Directions
1. Bring the quinoa and chicken broth to a boil in a saucepan; reduce heat to a simmer and cover the pan.
Simmer until the broth is absorbed, the quinoa is fluffy, and the white line is visible in the grain, about 12
minutes.
2. Heat 2 tablespoons of olive oil in a skillet; cook and stir the garlic scapes and onion until onion is
translucent, about 5 minutes. Stir in the chicken breast strips and cook until the chicken is still slightly pink
in the middle, about 5 more minutes. Remove the chicken meat and set aside. Pour 2 more tablespoons of
olive oil in the skillet and cook and stir the zucchini and tomato until the zucchini is tender, 5 to 8 minutes.
Return chicken to skillet and sprinkle with feta cheese, basil leaves, and lime juice. Cook until the chicken is
fully cooked and hot, about 10 more minutes. Serve over hot quinoa.