Add nutrition to your diet with the 2010 Dietary Guidelines

Kimberly Kanechika and Carissa Holley
Kimberly Kanechika and Carissa Holley
Yogurt and Fruit Parfait
Yogurt and Fruit Parfait
Baked Salmon and Sweet Potato Salad
Baked Salmon and Sweet Potato Salad
Salsa and Chips
Salsa and Chips
Peanut Butter, Apple & Banana Sandwich
Peanut Butter, Apple & Banana Sandwich

HONOLULU (HawaiiNewsNow) - On January 31, the Department of Health and Human Services and the Department of Agriculture released the 2010 Dietary Guidelines for Americans. What's new about these guidelines and how can we incorporate them into our daily lifestyle? Carissa Holley and Kimberly Kanechika are nutrition educators for the College of Tropical Agriculture and Human Resources (CTAHR) cooperative extension service.

Easy and healthy recipes, courtesy of CTAHR:

Yogurt and Fruit Parfait
Serves 1


  • 1 (6-ounce) container low-fat yogurt
  • 1/3 cup frozen fruit
  • 1/4 cup whole grain cereal


  1. In a small bowl, layer the low-fat yogurt and then the frozen fruit
  2. Top with whole grain cereal

Sweet Potato Salad
Serves 7


  • 3 pounds sweet potato
  • 1/2 large Maui onion
  • 1 (10-ounce) package imitation crab meat
  • 1/2 cup light mayonnaise
  • 1/2 cup non-fat powdered milk
  • 2 teaspoons low-fat milk
  • Pepper to taste


  1. Scrub and rinse sweet potatoes
  2. Cook sweet potatoes in microwave, or rice cooker (*variations below)
  3. Cool sweet potatoes and dice into 1/2-inch or 1-inch pieces, set aside
  4. Dice Maui onion, set aside
  5. Chop imitation crab meat, set aside
  6. In a small bowl, mix the light mayonnaise, non-fat powdered milk, and skim milk thoroughly
  7. In a large bowl, toss the sweet potato, Maui onion, and imitation crab meat
  8. Add pepper to taste
  9. Pour the mayonnaise mixture onto the sweet potato mixture and mix
  10. Chill for two hours before serving



  1. PLACE in microwave and COOK on high:
    One potato: cook 4-6 minutes
    Two potatoes: cook 6-8 minutes
    Three potatoes: cook 8-12 minutes
  2. COVER and LET STAND 5-10 minutes before serving.


  1. PLACE steamer rack into rice cooker. PLACE about ½ inch of water in rice cooker (not to go over the height of the rack).
  2. PLACE potatoes in automatic rice cooker and COOK.
  3. Potatoes are done when rice cooker automatically shuts off.
  4. Hints: Crumpled foil or foil balls may be used instead of a steamer rack.
  5. Wrapping potatoes individually in ti leaves may result in a desirable flavor.

Baked Salmon
Serves 2


  • 1/2 pound filet of salmon
  • Pepper to taste
  • 1/4 teaspoon olive oil
  • Foil for wrapping


  1. Preheat oven to 375° F
  2. Cut salmon into two even pieces
  3. Sprinkle pepper on tops of filets
  4. Drizzle olive oil over tops of filets
  5. Wrap salmon filets in foil and place in oven for 15-20 minutes or until done

Yields approximately 6 cups


  • 1 (15-ounce) can black beans
  • 1 (11-ounce) can corn
  • 1 ½ pounds local tomatoes
  • 1/2 large red onion
  • 1 clove garlic
  • 1 Hawaiian chili pepper
  • Juice of 1 lime
  • 2 tablespoons Chinese parsley, minced


  1. Drain and rinse canned black beans
  2. Drain canned corn
  3. Chop tomatoes
  4. Dice red onion
  5. Finely mince garlic and Hawaiian chili pepper
  6. In a large bowl, combine black beans, corn, tomatoes, red onion, garlic, and Hawaiian chili pepper
  7. Squeeze the juice of 1 lime over salsa mixture
  8. Add Chinese parsley to salsa and lightly toss
  9. Serve with whole grain chips

Peanut Butter, Apple & Banana Sandwich
Serves 2


  • 1/2 small apple
  • 1 small local banana
  • 1/8 cup peanut butter
  • 2 slices whole grain bread


  1. Thinly slice banana and apple
  2. Spread peanut butter on both pieces of whole grain bread
  3. Assemble banana and apple slices on bread and slice sandwich in half