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#MyPlateChallenge Week 2 - Fruits & Physical Activity

Posted by Melissa Ciampo, RD, Nutritionist, USDA Center for Nutrition Policy and Promotion in Food and Nutrition
Feb 21, 2017
MyPlate New Year's Challenge Week 2 graphic
Welcome to Week 2 of the #MyPlateChallenge!

The MyPlate Team welcomes you to Week 2 of our 5-week New Year’s Challenge! Last week we focused on the Dairy Food Group and physical activity. This week we’re adding another food group to the mix… fruit!

So, what foods are in the Fruit Group? This food group includes all fruits and 100% fruit juices. Focus on whole fruits—fresh, canned, frozen, or dried—more often for added dietary fiber. In addition to fiber, fruits contain many essential nutrients that are typically under consumed, including potassium, vitamin C, and folate (folic acid). Healthy ways to add fruit to your day:

  • When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.
  • For a boost of vitamin C, add winter citrus fruits, like lemons, limes, oranges, and grapefruits to recipes or enjoy on their own.
  • Try main dishes that incorporate fruit, such as fish with pears or chicken salad with apple.

This week we want you to focus on Fruit by starting with small changes at breakfast. You don’t need to overall your entire meal, just think about small adjustments you can make to include more fruit. Some options include:

  • Top cereal with bananas or raisins, or mix fruit into low-fat yogurt.
  • Add frozen berries to pancakes or oatmeal.
  • Whip up a batch of fruit smoothies and freeze in ice cube trays. During the week, pop out the cubes for a quick on-the-go breakfast.

Check out our newest #MyPlateMyWins video for ideas to help you make other small changes at breakfast:

If you cannot view the above video, please visit this link:

Visit our MyPlate Tip Sheets for more healthy eating tips or share your own tips and real solutions using #MyPlateMyWins. Don’t forget to follow MyPlate on Facebook and Twitter, join or use SuperTracker, and sign up for email updates.

Category/Topic: Food and Nutrition

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Regina Underdown
Jan 09, 2017

Thank you for ideal of pouring smoothies into ice cube tray to pop out for breakfast. I am going to use something like popsicle mode for quick breakfast. This way I can make them on the weekend to use during the week.

Carrol Lindsay
Jan 09, 2017

I just read this email and believe me I did not know I was a part of this MyPlateMy Wins...Thank you. I love the idea of pouring my protein smoothie into ice trays I'll add cakepop sticks for a treat to go. This morning I enjoyed a bowl of Oat Bran Cereal with no added salt and teaspoon coconut sweetner and added glas unsweetned almond milk. Hot coco 1 teaspoon unsweetened coco to hot almond milk and I fried one slice toast no fat added on my on non-stick grill. I absolutely love this non-stick grill no to a drop of oil if necessary. Instead of roasting veggies in the oven I grill purple onions, asparagus, carrots, sweet potato, red, orange & yellow peppers on the top of the stove and they are yummy. Thanks for the tips I want to lose additional pounds this year.

Kathie Ingram
Jan 09, 2017

Adding a banana or other piece of fruit or making a fruit smoothie are positive additions to breakfast!

Kathy O'Connor
Jan 10, 2017

Thanks for this healthy tip. I never think about small changes making such a huge difference overall. It is so easy to start out trying to make big changes at the first of the year and that can cause disappointment in trying to achieve your goal of eating healthy.

Jan 10, 2017

A very doable goal, which I almost meet every day already, but will make a conscious decision for the fruit with breakfast.

Christi Wright
Jan 10, 2017

Easy to do since I already eat Grapefruit every morning before eating anything else.

Ahna Watson
Jan 11, 2017

I always eat cereal and pop tarts for breakfast.