The Blog

February 3, 2024

Eating the Rainbow: Healthy Snacking Done Right

healthy foods and snacks, fruits, veggies and grains


Welcome back to Week 5 of our Community Challenge, where we’re diving into the crucial topic of healthy snacking. This week, our focus is on incorporating a variety of fruits, vegetables, and whole grains into our daily snacks. Inspired by MyPlate, a visual guide stemming from the Dietary Guidelines set by esteemed U.S. health and nutrition experts, we’re on a mission to fortify our bodies against ailments like high blood pressure, high cholesterol, diabetes, and obesity. 

MyPlate Overview: A Blueprint for Good Health 

MyPlate provides a straightforward visual representation of a balanced meal, divided into five essential food groups: Fruits, Vegetables, Grains, Dairy, and Protein. Today, we’ll delve into the first three groups—Fruits, Vegetables, and Grains—to discover the nutritional power they hold. 

Fruits: Nature’s Nutrient-Rich Delights 

Power up with nature’s goodness by incorporating a variety of fruits into your snacking routine. Whether fresh, dried, frozen, or canned, fruits offer a burst of essential nutrients, including Vitamin A, Vitamin C, Folate, Potassium, and Fiber. Not only are they low in calories, fat, and sodium, but they also add a delightful sweetness to your snacks. Aim to consume 1 ½ to 2 cups of fruits daily for a healthy dose of vitality. 

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Vegetables: Embracing a Colorful Nutrient Palette 

Diversify your nutrient intake by embracing the rainbow of vegetables. Each colorful veggie brings a unique set of vitamins and minerals, including Vitamin A, Vitamin C, Folate, Potassium, and Fiber. Aim for a daily intake of 2 ½ to 3 cups of vegetables to provide a nutritional foundation for your body. 

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Grains: Choosing Wisely for Health 

When it comes to grains, opt for wisdom in your choices. Make at least half of your grains whole grains, such as brown rice, whole wheat bread, barley, and quinoa. Whole grains bring a wealth of vitamins and minerals, including B-Vitamins, Iron, Magnesium, Selenium, and Fiber. Aim for a daily intake of 6 ounces to harness the nutritional benefits of grains. 

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Healthy Snacking for a Stronger You 

By following these guidelines, you’re enhancing your overall health and actively combating diseases. For some delightful and healthy snack ideas that align with MyPlate recommendations, click here to power you throughout your day. 

So, let’s stay committed to building healthy habits throughout the remainder of the Community Challenge and prioritize our health!

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We use social media to share resources, tools, and information to help you, your family, and your friends live healthy lives. It’s also a great way to join and connect with a growing network of Texans committed to making living healthy easier in our great state!