MyPlate & Cooking

with Avocados
Amy Martin, Juliana Lappano,
Sydney Peters, Amelia Lesher,
and Louis Rojas
Introduction
● Hello and welcome!
○ Our names are...
○ We are Bradley University students that study
nutrition
○ We are excited to be here to present to you today!
● Our presentation today!
○ MyPlate & healthy eating
○ Avocado themed food demonstration
■ Entree: Creamy Avocado Pasta
■ Side: Avocado Fries
■ Dessert: Avocado Brownies
MyPlate
● MyPlate is a diagram to help you make
healthy food choices
● Every food group is represented by a
different color
● The size of each section on the plate
shows how much of that food group
you should eat every day!
Discussion Questions

Which section of the plate is the

largest?

What does this mean?

Using MyPlate
● MyPlate can be used while serving food
● As you plate food for yourself…
○ Match your portions to the MyPlate diagram!
■ Make half of your plate fruits and
vegetables
■ Make the other half protein and grains
○ Don’t forget about dairy!
■ Have a cup of milk with your meal
 What are some
examples of fruit?
Fruit
● Examples of fruit: apples, oranges, bananas,
grapes, and more!
● Fruit includes: juices, whole or cut up fruit, fruit
smoothies, and fruit that is dried, canned, or
frozen
○ Whole or cut up fruit is the healthiest

● Why is fruit important?

○ Provides nutrients that help keep you from getting sick!
 What are some
examples of vegetables?
 Vegetables
● Examples of vegetables: carrots, green beans,
broccoli, peppers, celery, and more!
● Vegetables can be: raw, cooked, frozen,
canned, whole, cut up
● Why are vegetables important?
○ Keeps your eyes, skin, and teeth healthy
○ Helps heal cuts and wounds
 What are some
examples of grains?
Grains
● Examples of grains: bread, pasta,
cereal, popcorn, rice, oatmeal, and
more!
● Grains can be: whole or refined
○ Whole grains are healthiest- they have more
nutrients than refined grains!

● Why are grains (especially whole

grains) important?
○ Source of energy for the body
 What are some
examples of protein?
Protein
● Examples of protein
○ Meat
■ Hamburgers
■ Steak
○ Poultry
■ Chicken
■ Turkey
○ Fish and eggs
○ Beans, nuts, and seeds

● Why is protein important?

○ Help make your bones and muscles strong
 What are some
examples of dairy?
Dairy
● Examples of dairy: milk, yogurt, cheese,
and more!
● Why is dairy important?
○ Helps make your bones strong
Food Demonstration: Avocados!
● Have you eaten avocados before?
○ If so, what types of food have you had with avocado in
them?

● Food Group
○ Fruit

● Benefits of Avocados
○ Good for your heart
○ Source of healthy fat
○ Source of many vitamins and minerals
Entree Recipe: Creamy Avocado Pasta
● Ingredients
○ 12 ounces dry spaghetti or pasta
○ 2 ripe medium avocados halved and pitted
○ 1/2 cup lightly packed fresh basil leaves
○ 1/2 cup lightly packed baby spinach leaves
○ 2 cloves garlic
○ 2 tablespoons freshly squeezed lemon juice
○ 1 teaspoon kosher salt
○ 1/4 cup olive oil Recipe retrieved from
https://www.thekitchn.com/how-t
○ Optional for serving: Parmesan cheese shavings, cherry o-make-creamy-avocado-pasta-24
2477
tomatoes, or chopped fresh basil leaves
Side Dish Recipe: Avocado Fries
● Ingredients
○ 2 large avocados
○ 1/4 cup of all-purpose flour
○ 1 tsp chile powder
○ 1 tsp cumin
○ 1 tsp garlic powder
○ salt and pepper
○ 1 egg
○ 1/4 cup panko bread crumbs Recipe retrieved from
https://www.thecookierookie.com/avo
cado-fries/
Dessert Recipe: Avocado Brownies
● Ingredients
○ 2 medium, ripe avocados skin and pit removed
○ 1/2 cup pure maple syrup
○ 1/4 cup raw granulated sugar
○ 2 large eggs
○ 1 teaspoon pure vanilla extract
○ 1/2 teaspoon baking soda
○ 1/2 cup whole wheat flour
○ 1/2 cup unsweetened cocoa
Recipe retrieved from
○ 1/2 teaspoon salt or pinch of sea salt
http://onehungrybunny.com/delici
○ 1/2 cup semi-sweet chocolate chips or cacao nibs ous-avocado-brownies/
Thank you for attending!

Any questions?
References
California Avocados. (n.d.). Avocado nutritional information. Retrieved from
https://www.californiaavocado.com/nutrition/dietary-guidelines

Hardin, B. (2018). Avocado fries. Retrieved from https://www.thecookierookie.com/avocado-fries/

Pfeffer-Scanlan, K. (2016). Deliciously rich avocado brownies. Retrieved from

http://onehungrybunny.com/delicious-avocado-brownies/

Splawn, M. (2020). How to make creamy avocado pasta. Retrieved from

https://www.thekitchn.com/how-to-make-creamy-avocado-pasta-242477

US Department of Agriculture. (n.d.). What is MyPlate? Retrieved from

https://www.choosemyplate.gov/eathealthy/WhatIsMyPlate

US Department of Agriculture. (n.d.). Avocado. Retrieved from

https://www.nal.usda.gov/fnic/avocado