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Our plates are often reflections of the unique backgrounds and goals representing who we are, wherever we are. The way we personalize our plates may differ, but choosing a variety of nutritious foods is universal. Fruits, vegetables, grains, protein, and dairy come in many shapes, sizes, and colors. Combining these groups can help personalize a plate that represents who you are. I hope you enjoy this inspiration from cultures around the world!

Asian Indian Cuisine

• Besan Cheela: savory pancakes made with chickpea flour and vegetables with extra tomatoes and spinach on the side, and a cooked egg
• Rajma: kidney beans in onion, tomato sauce, and spices with brown rice, green leafy vegetables of your choice
• Laal Maas: lamb served in a hot garlic sauce over brown rice and vegetable raita (yogurt dip), and a non-starchy vegetable like cauliflower
• Cashews, almonds, or other nuts with dried fruit (or Lassi: yogurt blended with fruit, herbs, or spices)

Chinese Cuisine

• Congee: Rice porridge, often served with fish, chicken, peanuts, or egg, with soymilk and an orange
• Da Pan Ji: chicken stew with potatoes, ginger, and garlic made with bell peppers and carrots, served over whole-grain noodles
• Wonton Soup with water spinach and lotus root, and a persimmon
• Sweet red bean soup

Filipino Cuisine

• Arroz Caldo: Chicken and rice porridge with ginger and garlic, with a boiled egg, sautéed leafy greens, and fruit
• Chicken Adobo: Chicken marinated in soy sauce and vinegar, served with brown rice, cucumber relish, and sautéed eggplant
• Paksiw na Isda: stewed fish and vegetables, served over brown rice with a side of pineapple
• Boiled yams and a glass of milk or soymilk or fresh fruit and yogurt?

Latin American Cuisine

• Scrambled egg with tomato, onion, and peppers in a corn tortilla or arepa with cheese
• Fish Tacos with avocados and salsa, sautéed chard and pineapple
• Arroz con Pollo: seasoned chicken and rice with a side of peppers, tomatoes, and chayote squash
• Raw vegetables dipped in guacamole

Middle Eastern Cuisine

• Zaatar mixed with a little olive oil and spread on a whole wheat pita bread, then topped with tomato slices, olives, cucumber, and mint
• Mahshi (stuffed zucchini) and Fattoush (lettuce, fresh parsley, diced tomato, radish, cucumber, and onion in sumac dressing)
• Chicken breast roasted in the oven with potato slices, lemon juice, garlic, and olive oil
• Hummus with cucumber and carrots

Adapted from The Academy of Nutrition and Dietetics ,here are some simple tips for personalizing your plate!

Eat a variety of nutritious and wholesome foods each day.

• Include an array of foods from all food groups
• Learn to read the Nutrition Facts Panel.
• Take time to enjoy your food and avoid distractions.
• Hydrate healthfully.

Plan for success! Planning your weekly meals can help ensure you are eating for a strong and nutritious body.

• Make a grocery list before going shopping for food.
• Dine out wisely, selecting nutrient-rich foods that limit saturated fats, sodium, and added sugar.
• Explore new recipes to keep variety in your menu.

Embrace new skills in the kitchen! Learning to cook with confidence will be the foundation for creating a lifetime of healthy and nutritious foods.

• Keep healthful ingredients on hand.
• Practice proper food safety.
• Share meals as a family.

Consult with a Registered Dietitian Nutritionist (RDN)!

• Ask your doctor for a referral to an RDN.
• Receive personalized nutrition advice to meet your goals.
• Find an RDN who specializes in your unique needs.
• Watch yourself grow into a healthier, stronger, and more confident person by understanding good food and nutrition.

Prep Time: 10min, Cook Time: 5min, Makes 5 Servings

Ingredients

• 1 (12 oz.) jar roasted red peppers, drained
• 2 (8 oz.) containers of low-fat plain Greek yogurt
• 1 (4 oz.) can green chilies, chopped and drained
• 1 garlic clove, minced

Purée red peppers in a food processor and drain any excess water. Add yogurt, green chilis, and garlic. Mix until blended. Refrigerate. Serve with assorted cut vegetables or whole-grain pita wedges.

Nutritional Facts
Calories: 90, Total Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 270 mg, Calcium: 20% Daily Value, Protein: 5 g, Carbohydrates: 12 g, Dietary Fiber: 0 g

"During National Nutrition Month®, help the Academy achieve its vision of a world where all people thrive through the transformative power of food and nutrition."
- Academy of Nutrition and Dietetics