@OKCHealth #Picks the Best Diet for us #HealthyDieters in their #PickYourPlate Meal-Guide | #Pick #Picked #Picking #PickUp #PickOut #Picky #PickyPicky

The Oklahoma City Health Department offers a .PDF of their guide (linked through 'Pick' below). But first ... What I show here is 'the group of words' that give "that word" a place to connect to your vocabulary ... deeper sources that firm the foundation upon which our lexicon stands ...

The word |Pick| is built-on/imitative-of ancient words that mean "to Prick, Peck, Sting (see Pike).

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Retyping the guide(s) so I can examine the words a little closer:

Oklahoma's Pick Your Plate Method

There's a 9" plate (and two side-circles---for saucers or drinks)

Fill your 9" plate using the Oklahoma Pick Your Plate Method for a healthy and balanced meal!

The American Diabetes Association and the American Heart Association recommend
filling half your plate with (non-starchy) vegetables at every meal.

That's the top-half of the plate. And the bottom half is split into two fourths:

Grain | Bread, Starch [1 serving = 15 grams of carbohydrates] ... making the top-half Two servings (30 grams of carbohydrates) I suppose

the plate's section is a picture of bread, crackers, pasta, 'millet,' sweet peas, corn, potatoes ... maybe a cookie ...

Protein

the plate's section is a picture of some meat, eggs, walnuts, fish ... maybe some cheese? ...

then the two side-saucers/dishes/cups

Dairy [1 serving = 15 grams of carbohydrates]

the circle shows a picture of a glass of milk & a cup of yogurt

Fruit [1 serving = 15 grams of carbohydrates]

the circle shows a picture of strawberries, cherries (maybe cherry tomatoes), melon, oranges

that's from the OKC County HEALTH Department's TOTAL WELLNESS, brought to you by FOX 25 with help from S BUY FOR LE$$ & SMART SAVER (your local COST PLUS partnership)

(and others put it another way ...)

Then they get a little more specific

One, Two, You Choose

Choose one item from the lean protein and Dairy column, and two items from the vegetables and grains/Fruit columns to fill your plates. Mix & Match for healthy meals in MINUTES!

PICK 1 Protein (3 ounces, unless specified)	PICK 2 Vegetables (1 cup raw or 1/2 cup cooked)	PICK 1 Dairy (8oz = 1 glass)	PICK 2 Grains/Fruit (15g carbohydrates)
Chicken or Turkey Fish Steak 1/2 cup Tuna 3/4 cup Cottage Cheese 1 Hotdog Pork (Loin or -Chop) 2oz. Cheese Shrimp Lean Ground Beef Ham Tofu 2 Eggs or 1 cup Egg Substitute Lunch Meat 3 Tbsp. [small handful] Nuts 1/2 Tbsp. Peanut Butter 2 slices Bacon Any breaded meat also counts as a carbohydrate	Broccoli or Cauliflower Peppers Green Beans Mixed Salad Greens Carrots or Celery Non-Pickled Beets 1/2 cup Vegetable Juice Spinach Tomatoes Brussel Sprouts Yellow Squash or Zucchini Cucumbers Eggplant Okra Asparagus Mushrooms	Almond Milk Lactaid Soy Milk 1/2 cup Pudding 4 oz Yogurt Buttermilk Milk (from Cows) 1/2 cup Ice Cream - Fortified with Vitamin D	piece of Fruit 1/2 cup Brown Rice or Pasta 1/2 cup Canned Fruit, Fruit Salad or Applesauce 1/2 cup Beans or Lentils 1 cup Berries, Grapes or Melon 3 cups Popcorn 1/2 cup Juice 4-6 Wheat Crackers or 1oz (6-12) Chips 1/2 a bar or 1/4 cup Granola (read food label) 1/2 English Muffin, Bun or Biscuit 1/2 cup Corn or Pasta 1/2 Banana or Mango 1/2 cup Potato (White or Sweet) 3/4 cup Dry Cereal or 1/2 cup Oatmeal 1 slice Bread or 2 slice Low-Calorie 2 Tbsp Dried Fruit 1 Flour 6" or 2 Corn Tortillas Breading on anything

... interesting that there's no mention of Sugar,
despite the substance's inundation of most
grocery-items

... no Cabbage (to go with the Corned Beef) either

... but Wait! There's more!!

... not really, just that 'the brick-and-mortar version of the flier' is slightly different from the website-version---not 'the plate-side,' but 'the menu-side' says ...

Easy as One, Two, Three

Choose one item from the protein column, two items from the vegetables column, and three items from the dairy/grains/fruit column to fill your plate. Mix & Match for healthy meals in MINUTES!

Pick 1 Protein (3oz unless specified)	Pick 2 Vegetables (1 cup raw or 1/2 cup cooked)	Pick 3 Dairy, Grains, Fruit (Choose one dairy, grain and fruit)
Chicken or Turkey Fish/Tuna/Shrimp Beef 3/4 cup Cottage Cheese 1 Hot Dog Pork Chop or Pork Loin 2oz Cheese Ham 1 cup Tofu 2 Eggs or 1 Egg Substitute Lunch Meat 3 Tbsp. (small handful) Nuts 1 1/2 Tbsp 'Nut Butter' (i.e. Peanut Butter?) 3 slices Bacon 1/4 cup Textured Veg. Protein 3 Tbsp Whey Protein Powder 1/2 cup Tempeh 1/2 cup Soybeans 3oz Seitan	Onion Cabbage/Kale Celery Broccoli/Cauliflower Peppers Green Beans Mixed Salad Greens Carrots or Jicama Non-pickled Beets 1/2 cup Vegetable Juice Spinach Tomatoes Brussel Sprouts Yellow Squash or Zucchini Cucumbers Eggplant Okra Asparagus Mushrooms	Milk (cows', almond, Lactaid, Buttermilk) 8oz = 1 Glass - Fortified with Vitamin D 6oz Light Yogurt 1 cup Soup 1 cup Winter Squash 3 cups Popcorn 4-6 Wheat Crackers 1/2 English Muffin, Bun, Mini Bagel or Biscuit 2" square Corn bread 1/2 cup Potato products (White- or Sweet-) 1/3 cup Brown Rice, Quinoa or Pasta 1/2 cup Dry Cereal or Plain Oatmeal/Grits	Small Piece of Fruit 1/2 Bananna, Mango or Grapefruit 1/2 cup Cut Fruit, Grapes or Applesauce 2 Tbsp Dried Fruit 2 cup Berries or Melon 1/2 cup Juice 4" Pancake/Waffle 1oz (6-12) Chips or Pretzels 2 Tbsp Chia Seeds 1/2 cup Corn or Peas 1 Soft 6" or 2 Hard Tortillas 1 slice Bread or 2 slices Low-Calorie Bread
		High Protein Carbohydrates
		5oz Greek Yogurt 1 cup Shelled Edamame	1/2 cup Beans or Lentils Veggie Burger
		Choose on Occasion
		1/2 cup Sugar Free Pudding 1/2 cup Ice Cream 2" square Un-frosted Cake 2 small Cookies	1/3 Sweet Bread, Pastry or Donut 1/3 of 4" Fry Bread 1/2 a bar- or 3 Tbsp-Granola (read food label) 1/2 cup Breaded Vegetables or 3oz meats