My Pyramid- protein choices

Vary your protein choices:

Choose fish more often for lunch or dinner. Look for fish rich in omega-3 fatty acids, such as salmon, trout, and herring.
Some ideas are:
- Salmon steak or filet
- Salmon loaf
- Grilled or baked trout
Choose dry beans or peas as a main dish or part of a meal often. Some choices are:
- Chili with kidney or pinto beans
- Stir- fried tofu
- Split pea, lentil, minestrone, or white bean soups
- Baked beans
- Black bean enchiladas
- Garbanzo or kidney beans on a chef’s salad
- Rice and beans
- Veggie burgers or garden burgers
- Hummus (chickpeas) spread on pita bread
Choose nuts as a snack, on salads, or in main dishes. Use nuts to replace meat or poultry, not in addition to these items:
- Use pine nuts in pesto sauce for pasta.
- Add slivered almonds to steamed vegetables.
- Add toasted peanuts or cashews to a vegetable stir fry instead of meat.
- Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt.
- Add walnuts or pecans to a green salad instead of cheese or meat.

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CDC: Balancing Calories: Help Kids Develop Healthy Eating Habits

To help your child maintain a healthy weight, balance the calories your child consumes from foods and beverages with the calories your child uses through physical activity and normal growth.

Remember that the goal for overweight and obese children and teens is to reduce the rate of weight gain while allowing normal growth and development. Children and teens should NOT be placed on a weight reduction diet without the consultation of a health care provider.

Encourage healthy eating habits.