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The New Food Plate & You & Your WLS

After 19 years the USDA has this week updated food guidelines in a move that makes a lot of sense: a Food Plate. The flagship icon is a color-blocked dinner plate (shown at left) with sections to represent four food groups: fruits, vegetables, grains and protein, with a side serving of dairy. According to Kathleen Zelman, RD with WebMD,  "We now have an easy-to-understand layout of what

Curry Dressing For Green or Pasta Salad

(makes 4 servings)

Ingredients:

• 1½ teaspoons vinegar
  
  


• 1 teaspoon curry powder
  
  


• ¼ cup low-fat or non-fat plain yogurt
  
  


• 2 tablespoons mayonnaise
  
  


• 1 tablespoon non-fat milk
  
  


• 1 teaspoon salt
  
  

Preparation:

• In a small bowl, combine all ingredients except pasta and stir together.
  
  


• Thin the dressing with more milk of desired. Chill well before serving.
  
  


• Toss the pasta with dressing, enough to lightly coat, just before serving.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (28 g)): 63 Calories, 1 g Protein, 2 g carbohydrates, 0 g Dietary Fiber, 6 g fat, 1 g saturated fat, 5 mg cholesterol, 632 mg sodium

Curry Chicken Salad

(makes 6 servings)

Ingredients:

• 4 cooked skinless, boneless chicken breast halves, chopped
  
  


• ½ cup red bell pepper (or any color), seeded and chopped
  
  


• 1 (8 oz.) can water chestnuts, drained and sliced
  
  


• 1 apple, peeled, cored and chopped
  
  


• ½ cup seedless red grapes, halved
  
  


• ½ cup low-fat mayonnaise
  
  


• ¼ tsp fresh ground pepper
  
  


• ¼ cup slivered almonds
  
  


• ¼ cup celery, chopped
  
  


• 1 tsp curry powder
  
  

Preparation:

• Combine chicken, mayonnaise, curry, and pepper in a medium-size bowl. Add celery, red bell pepper, apple, grapes, almonds and water chestnuts and mix until well-coated.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (141 g)): 198 Calories, 19 g Protein, 12 g carbohydrates, 2 g Dietary Fiber, 9 g fat, 1 g saturated fat, 54 mg cholesterol, 151 mg sodium

Cucumber and Cantaloupe Salad

(makes 4 servings)

Ingredients:

• 1 medium cucumber
  
  


• 3 cups cantaloupe, cut into bite-size pieces
  
  


• 2 tbsp lemonade or limeade concentrate, undiluted
  
  


• 1 tbsp water
  
  


• 1 tsp vegetable oil
  
  


• ½ tsp chili powder
  
  

Preparation:

• Cut cucumber in half lengthwise then slice each half crosswise into small pieces.
  
  


• In a medium sized bowl, combine cucumber and cantaloupe.
  
  


• In a small sized bowl, combine juice concentrate, water, vegetable oil, chili powder and mix well then pour over cucumber and cantaloupe.
  
  


• mixture and toss well.
  
  


• Cover and chill completely before serving.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (208 g)): 100 Calories, 2 g Protein, 16 g carbohydrates, 2 g Dietary Fiber, 4 g fat, 0 g saturated fat, 0 mg cholesterol, 13 mg sodium

Creamy Vinaigrette

(makes 1-¼ cups)

Ingredients:

• ⅔ cup plain low-fat yogurt
  
  


• ⅓ cup apple cider vinegar
  
  


• 2 tbsp olive oil
  
  


• 1 tbsp Dijon mustard (or mayonnaise)
  
  


• 1 tbsp lemon juice
  
  


• 1 large cloves garlic, minced
  
  


• 1 tbsp soy sauce
  
  


• ¼ tsp dried dill weed
  
  

Preparation:

• Combine all ingredients into a jar with a tight-fitting lid. Shake well before using. Store in the refrigerator between uses.
  
  

Make 12 Servings:

Weight Loss Recipes Amount Per Serving(2 tbsp (26 g)): 32 Calories, 1 g Protein, 2 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 0 g saturated fat, 1 mg cholesterol, 101 mg sodium