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SNAP4CT Blog

MyPlate for All Cultures

3/26/2020

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MyPlate for Different Cultures
You want to eat healthier, but you don’t want to lose your family food traditions. We understand! Connecticut is home to many different cultures and lots of delicious types of food from Asian to Indian, Mexican, Puerto Rican, Italian, and more. No matter what foods you enjoy, they are able to fit into the MyPlate healthy eating plan. We’ll show you how.

Understanding the MyPlate Plan

Eat Well & Spend Less Guide
Let’s start with the basics. MyPlate is a helpful guide to eating well every day. The MyPlate picture shows you the 5 food groups that you need to include for healthy daily meals.  Within each food group, there are loads of options! 

Find your own Personal MyPlate Plan here. Or get your Eat Well & Spend Less with MyPlate Guide (PDF) here.

MyPlate Food Groups For all Cultures

Here is where things get fun. Below you will find how unique foods from around the world fit into each of the 5 food groups. There are options from Asia, India, Africa, Mexico, Spain, and more.
 
MyPlate Fruits
Fruits: apple, banana, dragon fruit, guava, kiwi, lychee, mango, melon, orange, papaya, passion fruit, peach, pineapple, plantain, pomegranate, tangerine, tamarind
MyPlate Vegetables
Vegetables: bean sprouts, beets, bitter melon, bok choy, broccoli, cabbage, callaloo, carrots, cassava, collard greens, daikon, jicama, mushrooms, okra, radishes, peppers (chiles), snow peas, squashes, sweet potatoes, water chestnuts, yucca, zucchini
MyPlate Grains
Grains: amaranth, barley, breads (including naan, pita, roti, tortilla), buckwheat, cereals, couscous, crackers, oatmeal, maize, millet, noodles, pasta, quinoa, rice
MyPlate Protein
Animal Proteins: beef, fish, goat, lamb, pork, poultry, shellfish
Plant Proteins: beans, lentils, nuts, nut butters, seeds, tempeh, tofu
MyPlate Dairy
Dairy Products: Cheese (including cotija, Oaxaca, paneer, queso fresco), kefir, milk (including lactose-free milk), yogurt
*If you don't include dairy foods in your diet, that’s OK! You can get the calcium needed for bone health through canned fish, soy products, leafy greens, and fortified foods. For more info, visit: Non-Dairy Sources of Calcium from ChooseMyPlate.gov.

Add Flavor, Not Fat

Some cultural food favorites are traditionally prepared with large amounts of butter, cream, or lard. Save these rich dishes for special occasions like birthdays and holidays, and serve smaller portions. You can also make these foods healthier with the following tips:

Swap the Fats

Swap solid fats like lard and butter for heart healthy fats like canola and olive oil. Nuts, seeds, and avocados are also good sources of healthy fats. Learn more about oils and solid fats with: How Are Oils Different from Solid Fats? from ChooseMyPlate.gov.

Spice it Up

Healthy foods can still taste good! Add flavor to meals with herbs and spices instead of salt. Some of our favorite salt free spice blends include:
  • Asian Five Spice
  • Caribbean Jerk Spices
  • Cajun Spices
  • Italian Spices
  • Curry Powder
Spices Picture
Greens Picture


This Smothered Greens recipe is a great example of adding flavor without fat. Give it a try.

MyPlate Around the World

Following are just a few examples of how foods from around the world can build a healthy plate!
 
Latin America
Stewed Chicken
Plantains
Mixed Vegetables
Avocado
 
Western Africa
Grilled Fish
Jollof Rice
Collard Greens
Papaya
 
East Asia
Braised Tofu
Steamed Rice
Bok Choy, Snap Peas, Carrots, Bean Sprouts
Lychee
 
Soul Food
Roasted Chicken Leg
Macaroni and Cheese
Turnip Greens
Baked Peaches
Honor the family and cultural traditions you love and eat healthier. Use MyPlate as a guide when you fill your plate, and remember ALL types of foods can fit!  

Want More Info on MyPlate?

Check out these great resources:
  • For more on MyPlate and a tour of each food group, visit our MyPlate page.
  • MyPlate Inspired Dishes from Around the World – from Eat Smart, Move More from the Virginia Family Nutrition Program
  • Healthy Plates Around the World – from The Institute for Family Health
  • 10 Tips: Enjoy Foods from Many Cultures – English PDF, EspañolPDF
 
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5 Tips to Make Grocery Shopping Easier

8/28/2018

4 Comments

 
​There never seems to be enough time! This can make the idea of grocery shopping for healthy foods seem impossible. We get it – and we want to help. The following tips will help you breeze through the grocery store. You’ll save money, time, and even make healthier choices with just a little planning.    
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1. Plan Your Meals

Meal planning is super important in making smart food choices. This may sound familiar, since we just talked about it in “6 Tips for Shopping at CT Farmers Markets.” But it really is that important.
​
Spend some time looking through SNAP4CT’s recipes, pick a few that you like. Think about what ingredients you already have. Then think about what you need to buy. Oftentimes, after stocking your pantry, you will only need a few fresh items like fruits, vegetables, dairy, and meats. Making a little extra of a recipe for dinner can also mean that you will have leftovers for lunch. Or, you could freeze any extra to have at another time. Both are great time-savers.

 

2. ​Make a Shopping List

As part of meal planning you really need a list! There is just too much to remember every day. Writing things down, or keeping a list on your phone, will help you focus. You won’t forget items and you will be less likely to buy treats on impulse. Grocery stores love to entice us. They place foods at the ends of aisles in eye-catching displays. Don’t be fooled! Focus only on your list to stay on budget and on track.

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​Find a sample shopping list and weekly meal plan here.

3. Keep it Simple

vegetarian bean tacos
pasta salad with mixed vegetables
close up of peanut butter banana pumpkin sandwich
If you don’t like to cook, or prefer not to follow a recipe, you can still eat well. Think of your favorite quick, healthy meals and then focus on buying those basic ingredients. The "Budget Pantry" page will get you started on healthy food choices. And, following are some simple meal ideas.
  • Quick Bean Burritos: Canned beans, cheese, and corn on whole grain tortillas.
  • Vegetable Pasta: Whole grain pasta with garlic, frozen mixed vegetables, and pasta sauce.
  • Peanut Butter & Banana Sandwich: Whole grain bread, peanut butter, and sliced banana.
  • Simple Meat Salad: Salad greens, chopped carrots, low sodium turkey meat, and shredded cheese. [Find tips on Building a Better Salad here].
  • Anytime Cereal: Whole grain cereal, chopped nuts, and low-fat (or skim) milk.
  • Fruit & Yogurt Parfait: Nonfat vanilla yogurt, frozen strawberries (defrosted), and whole grain cereal.
For more ideas, see Quick and Easy Recipes.

4. Shop When You Don't Have Time

We know it sounds silly, but having limited time means you focus on buying only what you need.  This won’t be hard because you’ve already planned your meals and made a list (right?). Give yourself a time limit and make shopping a hunt for just what you need with no browsing. You can do it!  ​

5. Leave the Kids at Home

This only applies if you have kids of course. And, we understand that it isn’t always possible. But, it is likely to make the trip faster and your cart cheaper. Companies use bright colors and cartoon characters to draw a child’s attention to certain products. Stores even put items at eye height for children to see. This can lead to kids begging for unhealthy choices. It can be hard not to give in. Without the kids you can focus on getting only what you need with no distractions.

Everyone wants just a little more time in their day. Hopefully with these tips and practice, you will find grocery shopping faster, easier, and  less expensive. 
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Your Weekly Budget Menu with Shopping List

2/14/2018

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The best way to end up with a week of healthy family meals on a budget? Planning ahead. But sometimes there just isn't enough time in the day! To make things easier, we have a menu to get you through the workweek. 5 quick-to-prep dinners for 4 people on a budget. Check out the menu and recipes, then grab the printable shopping list at the bottom. No planning required!

The Menu
(serves 4)

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Monday: Butternut Harvest Chili

This warm, rich chili is a perfect start to the week. Use frozen carrots and squash for this, and you'll have dinner on the table in 30 min. Hint: Save the rest of the tomato paste from this recipe... you'll need it for dinner Wednesday! 
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Tuesday: Salsa Chicken & Roasted Broccoli

Toss this chicken in the slow cooker after breakfast, and it will be ready by dinnertime. We would serve it with tortillas and plain yogurt (included on your shopping list), but you can put it on rice instead. Add our Roasted Broccoli as a side dish that everyone will love, and save the 3rd head of broccoli for dinner Thursday.
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Wednesday: Pasta con Ceci

This dish is SO easy. You'll need less than 30 min to whip it up at the end of the day. Serve mixed greens with olive oil and vinegar dressing on the side to balance it out. (Shopping list includes double the pasta ingredients to feed 4.)
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Thursday: Anytime Pizza & Cucumber Dill  Salad

​No one will complain about having pizza for dinner! Use up that 3rd head of broccoli (included on the shopping list), or add veggies of your choice.  Let the kids build theirs as a fun activity, then quickly throw together a Cucumber Dill Salad to round out the meal. (Shopping list includes double the pizza ingredients to feed 4.)
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Friday: Black Bean Soup

This soup requires NO prep, ONE pot, and 25 minutes. Because who has time for chopping, washing dishes, or sweating over a stove when there's weekend to celebrate?!
VIEW LARGER OR Print SHOPPING LIST
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Everything but the Turkey : a Thanksgiving Menu

11/14/2017

2 Comments

 
You don't have to lose the flavor to save your budget and waistline on Thanksgiving. We're here with a healthy menu of sides and dessert that are easy on the wallet and will keep the masses happy. Nothing fancy. Just a classic, delish, do-able menu. Scroll down to print the shopping list. It will make your grocery trip a breeze.

Not making a turkey? Head over to our Meals with Meat or Meatless Meals recipe pages to get some other ideas.

The Menu
(Serves 8)

Creamy Garlic Mashed Potatoes :  A heart healthier twist on the classic. But they taste just as rich! No one will ever know these are higher in protein and lower in fat. 

Creamy-garlic-mashed-potatoes-Picture
roasted-broccoli-Picture

Roasted Broccoli : So simple and sure to please the whole family. If you're looking for a stress-free dish, this is it! 

Brown Rice Pilaf : Balance out the meal with this whole grain side. Our Brown Rice Pilaf has the flavor of stuffing, but is much healthier. ​

brown-rice-pilaf-Picture
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Nutty Apple Crisp : This crisp is SO GOOD. Who could guess there's so little butter and sugar in it? Choose this instead of pie for a delish dessert without all the fuss and extra fat.

PRINT SHOPPING LIST
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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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SNAP-ED Event Calendar
© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


This institution is an equal opportunity provider.​
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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations