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Cooking
for
One or
Two
Julie Garden-Robinson, Ph.D., R.D., L.R.D.
Food and Nutrition Specialist
Use MyPlate to
Help Guide Your Food Choices
Nutrition and physical activity play a vital role in maintaining
good health. The latest U.S. Department of Agriculture
food icon, MyPlate, provides individualized plans to
help guide your food choices. Visit the website at
www.ChooseMyPlate.gov and enter your gender, age
and physical activity level to print out a personalized plan.
Use this guide to help plan your menus to meet your nutritional needs.
Remember these key messages:
Make at least half your
grains whole
Vary your veggies
Focus on fruit
Get your calcium-rich
foods
Go lean with protein
September 2011
Use:
Cooking
for
One or
Two
Several recipes for one or two are available in these publications from other universities:
Colorado State University: www.ext.colostate.edu/PUBS/columncc/cc970918.html
Montana State University: www.montana.edu/nep/forms/cookingforone.pdf
North Carolina State University:
www.ces.ncsu.edu/brunswick/newsreleases/fcs299meals.html
University of Kentucky: www.ca.uky.edu/fcs/factshts/FN-SSB.016.PDF
Utah State University: www.usu.edu/dietetic/recipes/single.html
These Web sites let you adust their recipes to smaller yields:
www.mealsforyou.com (click on recipes)
www.allrecipes.com (click on allrecipes recipe collections category of choice,
then desired recipe. Enter desired number of servings.)
www.ndsu.edu/eatsmart
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this work as long as you give full attribution, dont use the work for commercial purposes and share your resulting work similarly. For more information, visit www.ag.ndsu.
edu/agcomm/creative-commons.
County commissions, North Dakota State University and U.S. Department of Agriculture cooperating. North Dakota State University does not discriminate on the basis
of age, color, disability, gender expression/identity, genetic information, marital status, national origin, public assistance status, sex, sexual orientation, status as a U.S.
veteran, race or religion. Direct inquiries to the Vice President for Equity, Diversity and Global Outreach, 205 Old Main, (701) 231-7708. This publication will be made
available in alternative formats for people with disabilities upon request, (701) 231-7881.
5M-8-06