secos, tofu (producto derivado del frijol soya) etc., son considerados parte

del grupo de las proteínas (carnes-frijoles) que es la banda de color púrpura

en“MiPirámide”.

Puede encontrar más información en www.MyPyramid.com

2 large tomatoes, chopped

1-15 ounce can black beans, drained

1/2  cup chopped red bell pepper

1/2 cup chopped green bell pepper

1 cup corn kernels

1/2 cup chopped scallions, white and green parts

1/2 cup thinly sliced carrots

1 tablespoon cilantro, coarsely chopped

1/4 cup olive oil

1/8 cup balsamic vinegar

2 tablespoons lime juice

1 teaspoon ground cumin

3 garlic cloves, chopped

1 teaspoon chile powder

1/2 cup unsalted peanuts

Preparation:

In a large bowl, combine tomatoes, black beans, peppers, corn, scallions, carrots and cilantro. In a small bowl combine olive oil, vinegar, lime juice, cumin, garlic and 1/2 chile powder and whisk thoroughly. Stir into salad mixture and mix well. Refrigerate for 1 hour. Toss the peanuts with the remaining 1/2 teaspoon chile powder and sprinkle the peanuts over the salad.

4 large sliced ripe bananas

3 cups frozen or fresh raspberries

2 cups low-fat  milk

Preparation:

Process all ingredients in a blender until smooth, stopping to scrape down sides.

Los niños aprenden de los adultos – si usted no hace los ejercicios, va a ser mas difícil explicar a su hijos porque ellos necesitan hacer ejercicios y usted no.

Escoja una Pareja:

Planee juegos divertidos o actividades que sus hijos y usted puedan hacer juntos.  No solamente tendría mas tiempo con sus hijos, pero también sera un cambio para ambos en como hacer ejercicios y formaran una experiencia única.

Escoja la Actividad Correcta:

Si sus hijos están aburridos o frustrados con una actividad, es menos probable que ellos continúen con esa  actividad. En cambio si ellos escogen un juego o actividad ques es divertido y gratificante para ellos, sus hijos estarán mas animados a mantener la actividad.

Crea Oportunidades:

Vaya al parque después de la escuela o vaya a la zona de juegos cerca a su casa. O vaya a la piscina publica o participe en los deportes de la escuela. Los niños pueden jugar encualquier sitio – ellos solamente necesitan la oportunidad.

4 medium whole wheat flour tortillas

1 red bell pepper, cut in half lengthwise and seeded

1 red onion, cut into rings

2 carrots, peeled and cut into quarters

1 tablespoon olive oil

1 teaspoons ground cumin

1/4 teaspoon chile powder

1/2 teaspoon salt

1 cup shredded cheese

Preparation:

Combine bell pepper, red onion and carrots in a medium bowl and add oil.

Preheat oven to 400 degrees F and line a baking sheet with foil. Add all vegetables to the pan and place in oven. Roast for 10 minutes, stir to prevent burning and roast another 10 minutes  or until vegetables are cooked through.

In a medium bowl, mix vegetables with cumin, chile powder and salt. On a cutting boar, chop all vegetables into small pieces. Heat tortillas on the grill, each side about 10 seconds or in a dry skillet on the stove top.

On half the tortillas, 1/4 cup cheese and top evenly with 1/4 of the vegetables. Fold in half. To finish quesadillas, place in dry skillet over medium heat  for 15 seconds per side.

2 cans tuna packed in water, drained

6 medium tomatoes, cored and seeded

1 cup red peppers, seeded and diced

2 stalks celery, diced

1/2 onion, minced

2 tablespoons olive oil

Salt and pepper

Dressing:

4 tablespoons light mayonnaise

1/2 onion, chopped

2 tablespoons lemon juice

1 garlic clove, crushed

1 cup parsley

2 tablespoons cider vinegar

Preparation:

In a medium bowl, combine tuna, red peppers, celery, 1/2 onion, olive oil, salt and pepper. In a blender combine mayonnaise, 1/2 onion, lemon juice, garlic clove, parsley and vinegar. Blended until combined about 2 minutes. Stuff the tomatoes with the tuna mixture.

3 teaspoons olive oil

2/3 cup sliced zucchini

1/3 cup green peppers strips

1/3 cup thinly sliced onion rings

1/2 teaspoon dried basil, crushed

1/4 teaspoon dried oregano, crushed

8 eggs

1/2 cup low-fat milk

1/4 teaspoon salt

1/8 teaspoon pepper

1/2 cup seeded coarsely chopped tomato

1 cup part-skim mozzarella cheese, shredded

Preparation:

Add 2 teaspoons olive oil to a large skillet over medium high heat. Saute zucchini, green pepper, onion, basil and oregano about 5 minutes or until vegetables are tender. Remove from heat; set aside.

In a bowl, combine eggs, milk, salt and pepper until blended. Add 1 teaspoon olive oil to a pan. Pour in egg mixture. Carefully draw cooked portion at edges toward center using a pancake tuner so uncooked eggs flow to bottom.

When top is still slightly moist, turn onto a plate. Return to skillet top side down. Sprinkle with vegetables, tomato and cheese. Contu\inue cooking 3 minutes or until cheese is melted.