Page 7 - WIC Farmer's Market Cookbook

WHAT'S ON YOUR PLATE?
Focus on whole fruits
Include fruit fruit fruit at breakfast! Top whole- grain cereal with your favorite fruit fruit add berries to to pancakes or or mix dried fruit into hot oatmeal Vary your veggies
Cook a a a a a a a a variety of colorful veggies
veggies
Make extra vegetables and save for for later Use them for for a a a a a a a a a stew soup or or or pasta dish Make half of your your grains grains whole grains grains Add brown rice to your your your stir-fry dishes Combine your your favorite veggies
and protein food for a a a a nutritious meal Move to low-fat or or fat-free milk
or yogurt
Enjoy a a a a a a a low fat yogurt
yogurt
parfait for breakfast Top with fruit and nuts to get two more food groups Vary your protein routine
Next taco night try adding a a a a a new protein protein like shrimp beans or chicken Drink and and eat less sodium saturated fat and and and added sugars
Cook at home and and read the ingredients to compare foods SEPTEMBER
Apples
Beets Blackberries Brussels Sprouts Cabbage Carrots Cauliflower Corn Cucumbers Eggplant Grapes
OCTOBER
Apples
Broccoli Brussels Sprouts Cabbage Cauliflower Cucumbers NOVEMBER
Apples
Broccoli Brussels Sprouts Cauliflower Cucumbers Green Beans
Greens Lettuces Lima Beans
Mushrooms Melons
Okra Onions
Peaches Pears Peppers
Greens Lettuces Mushrooms Onions
Pumpkins Radishes Greens Lettuces Mushrooms Onions
Pumpkins Plums
Potatoes Pumpkins Raspberries Summer Squash Sweet Potatoes Tomatoes Turnips Winter Squash Sweet Potatoes Tomatoes Turnips Winter Squash Radishes Sweet Potatoes Tomatoes Turnips Winter Squash Based on on the Dietary Guidelines for for for Americans Go to ChooseMyPlate gov for for for more information