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
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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.
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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 |
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Be Inspired
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"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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