Veggies and fruit are superfoods and can be a delicious resource for keeping us well.

• What are your favorites? Often people answer strawberries, apples, and maybe carrots.
• The MyPlate recommends having half your plate be fruits and vegetables. Sometimes, all vegetables are a good idea on that half of your plate due to the sugar content in fruit.
• Eat a rainbow of colors of veggies, like a little bit of red cabbage with a mix of green lettuce, some grated carrots, and a diced tomato to make a good salad to start. Toss it with your favorite dressing and there you go! Add some fruits, or nuts, like walnuts, pistachios, or shelled sunflower seeds; this gives you more superfood nutrients, protein, and good fats.
• Raw vegetables are good, but so are cooked veggies. For example, steam some cauliflower and make a simple cheese sauce to pour over it, yum.
• Fruit and fruit nuts are also good in our diet. Toss in chopped fruit with some plain yogurt, (there is a lot of sugar in fruits, so be mindful,) add some nuts or granola, and what a treat!
• Veggies and fruits nourish our bodies.
• Be aware of any allergies you may have when taking these suggestions.
• Find more recipes and ideas at ChooseMyPlate.gov 

While dairy products such as milk, cheese and yogurt are calcium-rich foods, there are other food items that can be used to boost your calcium intake. You may either be lactose intolerant or want to limit the amount of dairy you eat. If so, vegetables like broccoli, kale, and cabbage are a good source of calcium while also supplying energy-packed nutrients. Additionally, foods like almonds, shrimp, salmon, beans, chickpeas and molasses are rich in calcium. Vitamin D is essential in helping your body absorb calcium. Remember to look for it in milk alternatives, cereal varieties, orange juice, salmon, tuna, cheese, egg yolks and more to make the most out of your meals.

Whole grains are full of essential nutrients that help your body stay healthy and energized. Most familiar grains options are highly-processed, or refined grains, such as doughnuts, white rice, sweetbreads, bagels, tortillas and more. To become a refined grain, whole grains are processed and stripped of most of their nutrients and fibers. To add a sweet taste, added sugars are mixed in with the limited fibers and nutrients left, and an unhealthier source of grains is produced. Try oats, quinoa, brown rice, wheat, cornmeal, popcorn, oatmeal and whole-grain bread options to maximize the health benefits. Explore recipes and more at wholegrainscouncil.org.

Protein helps you grow and develop as a child, being the main proponent of muscle growth. Later in life, it helps your body repair cells and make new ones. Most kids think of meat when protein is mentioned, but there are other sources of protein that exclude meat. The options are eggs, beans, legumes, soy, various types of nuts, seeds, and certain fruits and vegetables. Remember a recommended source of protein is about the size of the palm of your hand.