Page 10 - Wise Woman v12i2

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Wise Nutrition
10
I’ve heard about the new “MyPlate”
that’s replaced the old food pyramid.
What does that mean for me?
Every Wise Woman should use the new
“MyPlate” (visit
www.myplate.gov
) to remind
herself, as well as her family members, to
include fruits and vegetables at every meal
and snack. The plate graphic is a simpler
replacement of the food pyramid – in essence,
as long as we eat proper portions, and half
of our meal contains fruits and vegetables
alongside our lean proteins, whole grains and
low-fat dairy, we’re eating a healthy meal.
For example, if you want pizza, two slices
count for half the plate, and the rest should be
salad and a fruit.
A:
Q:
Ask Zonya
Zonya Foco, R.D., author,
HAP Weight Wise
SM
facilitator,
TV host and national speaker
Directions
Peel and slice the avocado, then place in a bowl.
Pour lime juice over avocado to prevent browning.
Section grapefruit and cut into bite-size pieces. In a
large salad bowl, mix grapefruit, green onion and
salad greens. Drain avocado, reserving lime juice.
Mix reserved lime juice with dressing ingredients.
Add avocado to the salad. Pour dressing over salad
and toss. Makes 10 cups. Serving size: 2 cups.
Nutrition information for 1 serving:
Calories: 134 (128 with
artificial sweetener)
Fat: 8 g
Sugar: 10 g (8 g with
artificial sweetener)
Total carbohydrates: 16 g
(14 g with artificial
sweetener)
Fiber: 5 g
Protein: 3 g
Source:
Quick & Healthy Recipes and Ideas
,
3rd Edition, ©2008 Brenda J. Ponichtera, R.D.,
Small Steps Press. Find Brenda’s FREE Recipe
Newsletter, emailed each month, at
www.QuickandHealthy.net
.
Dressing
2 tablespoons apple
cider vinegar
1 tablespoon olive oil
1 tablespoon water
2 teaspoons sugar or
the equivalent in
artificial sweetener
1
4
teaspoon ground
cumin
1
8
teaspoon ground
black pepper
1
8
teaspoon salt
(optional)
Tangy grapefruit and mild avocado add variety to
salad greens and make this a delicious salad any
time of the year.
Ingredients
1 medium avocado
2 tablespoons lime juice
1 grapefruit, peeled
1
2
cup thinly sliced
green onions
10-12 ounces mixed salad
greens, torn (about 2 quarts)
Grapefruit and Avocado Salad