What's On Your Plate?

Eating a variety of foods can have a strong impact on your health and wellness. One way to ensure you are getting many of the vitamins and minerals your body needs is to fill your plate (or bowl) up with all of the different food groups.

Fruits & Vegetables - Fill up 1/2 of your plate with a combination of fruits and vegetables. Vary your choices to get different vitamins and minerals.

Grains - 1/4 of your plate should be a grain. Choose whole grains at least 50% of the time.

Protein - 1/4 of your plate should come from protein. Try to include seafood twice per week, and choose lean meat and poultry options. Beans and legumes are another smart choice.

Dairy - For those able to ingest milk products, choose reduced fat options to get the calcium your bones need to stay strong. Calcium fortified products are a great alternative to dairy foods.

Other tips for a healthy plate:

  • Drink water instead of sugary drinks.

  • Eat dessert less often.

  • Choose spices and herbs instead of salt to season food.

  • Balance your calorie intake with physical activity.


What we drink is just as important as what we eat. Beverages have calories too. Here's how to burn your liquid calories:

  • Grande Vanilla Latte = 250 calories = 45 minutes hiking

  • 1 cup of Orange Juice = 110 calories = 45 minutes strength training

  • 16 ounces of Strawberry Banana Smoothie = 250 calories = 60 minutes salsa dancing

  • 1 glass of wine = 140 calories = 30 minutes cycling


This recipe is easy to prepare AND clean up since it only uses one sheet pan. Protein and vitamin rich, pair this meal with steamed brown rice or a baked sweet potato to make it complete.


  • Servings: 4

  • Calories per serving: 350

  • Total Fat: 11 g

  • Saturated Fat: 4 g

  • Monounsaturated Fat: 5 g

  • Polyunsaturated Fat: 2 g

  • Trans Fat: 0 g

  • Cholesterol: 75 mg

  • Sodium: 219 mg

  • Potassium: 1193 mg

  • Total Carbohydrate: 36 g

  • Dietary Fiber: 9 g

  • Sugars: 6 g

  • Protein: 32 g

  • Vitamin A: 163%

  • Vitamin C: 402%

  • Calcium: 16%

  • Iron: 15%


  • 1 pound chicken breast

  • 1 lemon, 1/2 cup into slices, 1/2 juiced

  • 2 red peppers, cut into pieces

  • 2 carrots, peeled and sliced

  • 2 yellow squash, cut into quartered pieces

  • 1 head of broccoli, cut into bite sized pieces

  • 1 cup purple potatoes, cut into bite sized pieces

  • 1 onion, cut into pieces

  • 2 tablespoons olive oil, 1 tablespoon honey

  • 1 tb each garlic powder, dried thyme, dried rosemary


  • Spray baking sheet with olive oil spray. Mix vegetables together with 1 tbsp olive oil and seasoning. Place on baking sheet.

  • Place chicken breast on top of vegetables. Mix remaining oil, honey, and lemon juice. Pour over chicken. Season with salt and pepper.

  • Place in oven to bake at 375 degrees for 30 minutes, or until chicken is fully cooked.


Arthritis & Sports is the premier orthopaedics practice in Northern Virginia. Our team of specialty-trained physicians offers the latest treatment options for the full spectrum of orthopaedic sub-specialties - all under one roof.


From nonsurgical treatments like orthobiologics and physical therapy, to massage therapy and  nutrition counseling, we are dedicated to providing you with exceptional care from injury through rehabilitation.

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Copyright 2020 Arthritis & Sports    |    Main Office: 21475 Ridgetop Cir, Suite 150, Sterling, Virginia 20166    |    p  703.444.5000   f  703.444.4999