Wise Choice Recipes


Note to parents: What you eat and drink and your level of physical activity are important for your own health, and also for your children’s health. You are your children’s most important role model. Your children pay attention to what you do more than what you say. You can do a lot to help your children develop healthy habits for life by providing and eating healthy meals and snacks. For example, don’t just tell your children to eat their vegetables – show them that you eat and enjoy vegetables every day.

Build a healthy plate

Wise choices today create the life you live tomorrow. Decide right now to live a healthier life and to take the actions that will make that happen.

Start by choosing one or more tips to help you…(source: www.choosemyplate.gov)

Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories. Try some of these options.

  • Make half your plate fruits and vegetables.
  • Switch to skim or 1% milk.
  • Make at least half your grains whole.
  • Vary your protein food choices.
  • Keep your food safe to eat – learn more at (source: www.FoodSaftey.gov)

Cut back on foods high in solid fats, added sugars, and salt

Many people eat foods with too much solid fats, added sugars, and salt (sodium). Added sugars and fats load foods with extra calories you don’t need. Too much sodium may increase your blood pressure.

  • Choose foods and drinks with little or no added sugars.
  • Look out for salt (sodium) in foods you buy – it all adds up.
  • Eat fewer foods that are high in solid fats.

Eat the right amount of calories for you

Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight. People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don’t count every calorie.

Be physically active your way

Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up, and the health benefits increase as you spend more time being active.

California Raisin Wise Choice Recipes

Although the calorie content of these Wise Choice Recipes varies depending on the meal part, they all contain less than 30 to 35% of calories from fat with less than 10% from saturated fat while the calories from added sugars account for less than 10% of the calories per serving.

When a Main Dish contains 400 calories, it pretty much has to stand alone and contain adequate amounts of protein, vegetables and starch. When the Main Dish choice contains only 200 calories, add 1 fruit, 1 cup of raw vegetable, 1 tablespoon salad dressing and 1 cup of milk or equivalents to make a whole meal.

There’s a whole range in between so choose from these California Raisin recipes for your Wise Choice Eating Plan:

Breakfast

Side Salads

Condiments

Side Dishes

Soups

Vegetables

Entrée Salads

Combination Main Dishes

Main Dish (Protein with Raisin)

Fruit Dishes and Desserts

Snacks