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News & Events
Personalize Your Plate & Expand Your Palate 

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


4 Steps to Personalize Your Plate

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.
Featured Recipe
Roasted Red Pepper Dip with Veggies

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
Be Inspired

"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

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News & Events
Personalize Your Plate & Expand Your Palate 

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


4 Steps to Personalize Your Plate

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.
Featured Recipe
Roasted Red Pepper Dip with Veggies

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
Be Inspired

"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

Keep in Touch

About

Copyright © 2021 Customized Nutrition Newsletters, All rights reserved.

Customize the look and feel of your newsletter

Font Style

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Body Font Style

Color Scheme

Newsletter Background Color
 
Link Color

News & Event

Background Color
 
Font Color

Main Article

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Font Color

Mini Article

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Font Color

Featured Recipe

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Products

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Be Inspired

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About

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Personalize Your Plate & Expand Your Palate 

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


4 Steps to Personalize Your Plate

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.
Featured Recipe
Roasted Red Pepper Dip with Veggies

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
Be Inspired
"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
Copyright © 2021 Customized Nutrition Newsletters, All rights reserved.
Customize the look and feel of your newsletter

Font Style

Header Font Style
Body Font Style

Color Scheme

Newsletter Background Color
 
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