Noriega St Food Fair Are you in San Francisco this Saturday?

Come visit the ShopWell booth at the Noriega St. Food Fair 8/6 from 11-4pm. I'll also be giving a talk on "Maximize Your MyPlate: Getting Your Food Groups Into Every Meal" at 1:30pm.

Since this is such an important topic for all I want to share some of the info I will be discussing at the event.


  • Wash and cut vegetables like broccoli, carrots, and celery when you get home from the store
  • Add handfuls of frozen vegetables to sauces, stews, stir-fry, and even scrambled eggs
  • Open a can of whole vegetables (rinse thoroughly) and add to sauces stews, stir-fry or even jazz them up with some hot sauce, lemon, or your favorite vinegar

Here are some lists to try: Great Veggies for SnackingGood Vegetables for Roasting, and Vegetables that Microwave Well.


  • Add a handful of frozen fruit to hot whole grain cereal in the morning. Or snack on frozen fruit in place of dessert
  • Keep a bowl of washed fruit on the table 
  • Cut up an apple, pear, or other fruit and mix with your favorite sweet spice (cinnamon, allspice, and nutmeg all work well) Microwave for a minute or so and stir so the flavors blend together

Here are some fruit-filled lists to try: Fruit to Cut Up for Fruit Salad and Fruit to Eat when on the Go.


  • Make your pantry's grains whole grains by trading up your bread, tortillas, crackers, rice, cereal, etc. to whole grain versions
  • Buy a new whole grain at the store and use it to make a whole grain and vegetable salad or side dish recipe each week
  • Cook a portion or two extra of brown rice, whole wheat noodles, or other whole grain to cool and keep in the fridge for the next meal. Or better yet, cool and freeze in portion size containers or plastic bags for easy additions to any meal

Here are some whole grain lists to get you started: Whole Grains to Cook With and Whole Grain Snacks.


  • In addition to lean cuts of meat, fish and poultry, canned beans are an easy way to get your protein. Add them to salads, soups, stews, pasta, or rice
  • Have hummus dip or peanut butter with vegetables and whole grain crackers
  • Hard boil eggs and use them to top vegetable and grain dishes

Here are some protein packed lists to try: Good Sources of Protein (Non Meat) and Protein Rich Snacks.


  • Keep low fat cheese on hand. Try adding a handful of low fat shredded cheese to a cup of frozen vegetables. Microwave
  • Keep greek yogurt on hand to mix into cereal, frozen fruit, tuna salad, etc.
  • Drink a glass of milk

Here are some dairy filled lists to try: Good Sources of Calcium Starter List and Low in Lactose List.

A Few Other Things:

  • Look for low sodium options of your favorite foods especially canned or packaged items.
  • Reduce intake of sugary drinks by keeping a plate of cut fruit in the fridge to add to water or seltzer.
  • Look for sale items to buy and try or to stock up on for the week.

Here is a list of examples to get you started incorporating this info into your daily life. Add or subtract items as needed. Or merge it with some of the other great suggested lists already in your account. 

Want to know how much of each food group to eat? Visit the MyPlate website for serving size and daily needs.