January 2016

MyPlate, MyWins: Snack Swaps

We hope you enjoyed week 4 of our 5-week MyPlate New Year’s Challenge. This week, we focused on the Protein Foods Group and how you can make small changes when you snack to improve your eating style. If you didn’t get a chance, it isn’t too late to sign up and take part next week when we focus on the Grains Food Group and dinner.

Because of the diversity of protein sources, it is important to consider all the nutrition facts of the foods you are consuming every day to meet your protein needs. Some foods in the Protein Foods Group, like processed meats, can be high in sodium and saturated fat – nutrients to limit. Instead, choose lean meat, poultry, and seafood, contain less sodium and saturated fat and fewer calories. Seafood also is rich in omega-3 fatty acids, which are associated with health benefits. And remember, protein doesn’t just come from meat or a big jar of shake mix. It is abundant in a variety of plant products including legumes, nuts, seeds, and soy.

You don’t have to drastically change your eating habits, but it is good to be selective to ensure that you get adequate protein while minimizing the unwanted nutrients. If you like steak, enjoy leaner cuts of beef such as top sirloin. If you follow a vegetarian eating style, try different recipes that use soy or legumes instead of meat, such as this Smokin’ Powerhouse Chili. Use snack time as an opportunity to vary your protein source. For instance, when you’re craving something crunchy, have some unsalted almonds or cashews rather than a bag of pretzels or chips. If you have time to make a snack, try a recipe for a protein-rich snack like Pork and Tofu Lettuce Wraps. Check out our newest #MyPlateMyWins video which has even more ideas for healthier snacking!

The All About The Protein Foods Group page on ChooseMyPlate.gov contains a wealth of information that is applicable to all eating styles. MyPlate also has printable tip sheets in both English and Spanish on Healthy Snack Tips for Parents and how to Vary Your Protein Routine. Have your own tips on protein and snacks? Share them on social media using #MyPlateMyWins!

Written by Sam Orzechowski, Public Affairs Consultant, USDA Center for Nutrition Policy and Promotion

For updated MyPlate Tools and Resources
visit ChooseMyPlate.gov or follow MyPlate on Facebook and Twitter.

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