IWS Reshape Your Plate Challenge
Week 1
Welcome to the IWS reshape your plate challenge! Over the next 4 weeks you can
make simple changes to your routine to help you build a better meal plate.
Assembling a Healthy Plate
The five main food groups include fruits, vegetables, grains, protein and dairy. Each food group contains essential
nutrients, like vitamins and minerals. Some food groups are higher in certain nutrients. For example, whole grains, such
as oatmeal and brown rice, contain fiber and specific B vitamins, but dairy products can provide our bodies with calcium
and vitamin D. Try incorporating multiple food groups into your meals and snacks, which will provide a variety of
beneficial nutrients. A great snack would be a piece of fruit, which would provide fiber, paired with a protein source, like
low-fat cottage cheese or a string cheese.
Filling Half of Your Plate with Fruits & Vegetables
When assembling your lunch and dinner plate, fill half of your plate with fruits and vegetables. If you have already had a
fruit for breakfast and your snack, then you do not necessarily need to have a serving of fruit with lunch or dinner. If you
have already had a serving of fruit with your breakfast and snack, be sure to fill half of your plate with a vegetable, like
broccoli or carrots.
Be Inspired by the Rainbow
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Incorporate different color fruits and vegetables into your meals and snacks. Each week, pick a variety of fruits
and vegetables to have in your meals and snacks. All types of produce, including fresh, canned, dried and frozen,
are nutritious choices.
Pick frozen and canned products that do not have added sodium, oils, butter or sauces, since they add extra
calories and fat. Pick canned fruits packed in 100% juice instead of “heavy syrup” or “light syrup,” and choose
dried, no-sugar-added fruit. Select unsweetened applesauce instead of the sweetened varieties. You can even
sprinkle cinnamon into the unsweetened applesauce to add extra flavor.
Limit 100% juice intake to one cup each day, since most juices lack fiber. The fiber from the whole fruit and
vegetable will help keep you fuller for longer, which can help with weight management.
Kitchen Tips
Avoid boiling vegetables. Instead try steaming, baking or sautéing. Use herbs, spices, lemon and small amounts of lowfat parmesan cheese to flavor the vegetables. Garlic powder, onion powder, basil, dill and ginger are also great
seasoning choices.
Recipe of the Week: Roasted Brussels Sprouts with Apple and Cranberries
Ingredients:
 1 pound Brussels sprouts, trimmed and quartered
1 medium sweet (e.g. Gala, Fuji) apple, cored and diced
 ½ cup dried cranberries
 ½ cup apple or orange juice
 2 teaspoons canola oil
 1 teaspoon minced fresh tarragon
 ¼ teaspoon salt, or to taste
 ⅛ teaspoon freshly-ground black pepper
 ¼ cup chopped toasted pecans*
Serving size: ¾ cup, Serves 4
Calories: 200; Total fat: 8g; Saturated fat: 0.5g; Trans fat: 0g;
Dietary fiber: 7g; Protein: 5g
Directions: Preheat the oven to 375ºF. Combine the
Brussels sprouts, apple and cranberries in a large bowl. Set
aside. Blend the apple or orange juice, oil, tarragon, salt
and pepper in a small bowl; add to the Brussels sprouts
mixture; toss until well coated. Arrange the Brussels
sprouts mixture in a 9-by-9-inch baking dish. Bake for 25
to 30 minutes until the Brussels sprouts are fork tender.
To serve, top with toasted pecans.
*Note: Toast the pecans in a small, heavy dry skillet over
medium heat, shaking the skillet frequently for 1 to 2
minutes until golden to release the flavorful oils.
Recipe from www.eatright.org
IWS Reshape Your Plate Challenge
Week 1
Please fill out the review questions and challenge below and email or fax back into IWS
for completion.
Email: [email protected] Or by fax: 800-956-3397
Review 1: Fruits and vegetables should fill___________ of your plate
Review 2: Name different spices that you can use to flavor your vegetables.
Challenge 1: Fill half of your meal plate with a fruit and vegetable for 5 days in a row.
Which fruits and vegetables did you have with your meals?
Name:
Company:
Date: