Hello!
Today's blog will be about building healthy meals. I saw this handout on choosemyplate.gov and thought that it was a great tool that everyone can use to make their meals a little healthier. The handout includes 10 helpful steps to successfully building a healthy meal.
Link to Choosemyplate.gov handout.
Tip #1: Make Half Of Your Plate #Fruits & #Vegetables
I personally used to struggle with this one when I was in high school because I was more into convenience items. But once I left for college and started learning about nutrition and cooking for myself, I've learned that there are so many different ways you can incorporate fruits and veggies into each meal.
Tip #2: Include Whole Grains
I encourage everyone to incorporate whole grains into their meals. Most people go to whole wheat bread, pasta, and rice because they are main staples of meals. But I like to give suggestions such as popcorn, granola bars, some cereals, corn and oatmeal (including oatmeal cookies (: I wasn't always a fan of whole grain pasta but I'm not opposed to it, or any other form of whole grains anymore.
Tip #3: Don't Forget The Dairy
This one I struggle with because I am lactose intolerant so I buy lactose free milk for cereal which helps me get dairy but I don't like the way milk tastes so I never just drink a cup of milk. I have tried many variations of yogurt but I just can't get into it. I don't like the tangy sourness of it and I also don't like the smell of it. I thought trying almond yogurt would be different but it wasn't. I depend on getting most of my dairy from cheese. I love cheese and try to incorporate it into as much of my meals as possible. My favorite is sharp cheddar cheese but I also enjoy many other varieties as well.
Tip #4: Add Lean Protein
Choosing lean protein is a very important part of each meal and gives your body well needed nutrients for your muscles and cells to do your daily activities of life, as well as during exercise. My favorite protein sources are eggs, chicken, and turkey. I have also been incorporating more beans and nuts into my diet get extra protein. Nuts make for a great snacking with raisins and chocolate chips for homemade trail mix.
Tip #5: Avoid Extra Fat
There's a stigma on fats but your body actually needs fat in order to function. What matters is the source of the fats consumed. Fats coming from vegetables such as olive and soybean oil are better alternatives than butter and lard. Focus on polyunsaturated fats and monounsaturated fats and limit saturated fats. DO NOT eat any trans fats, whatsoever!
Tip #6: Get Creative In The Kitchen
Try adding different veggies or nuts to a dish and see how colorful and appealing it can become. Maybe try adding fruits to a salad to give it extra crunch and refreshing sweetness. When cooking savory dishes the vegetables that I always include are onion, garlic, green/red/orange/yellow bell peppers, and mushrooms no matter what the dish is. I also like to add herbs such as oregano, basil, parsley, cilantro, etc.
Tip #7: Take Control Of Your Food
I like to cook more than going out because I know exactly what is in my food and who is preparing it. I season it exactly how I want it and know the outcome will be pleasing each time. It's nice to go out to eat and enjoy the environment of the the restaurant along with the company that is surrounding you but I think every cook feels instant gratification when they make a meal from scratch and can add it to their recipe book.
Tip #8: Try New Foods
I love to try new recipes and sauces to add to the dishes that I have already mastered to add a little variation to the menu. I also like to look at other cuisines and see what I would like to try or tweak. The main thing that I have been doing of recently is trying to make my own sauces because for the most part they are pretty simple to make and you can make them exactly how you want it. You can also make a large container of the sauce for probably about half the price.
Tip #9: Satisfy Your Sweet Tooth In A Healthy Way
I have a HUGE sweet tooth so I have learned how to satisfy it in healthier ways over the years. I do very much enjoy fruits but I have never been one who could eat fruit for dessert. I usually like to eat something such as a sweet potato with brown sugar and cinnamon, or rice with cinnamon and brown sugar. One dessert that never fails me is CEREAL! I love cereal and there are so many different kinds, it's kind of impossible to get tired of eating it. Cereals are a lot more nutrient dense now which makes them a healthier alternative for donuts (of which I also like very much).
Tip #10: Everything You Eat & Drink Matters
Making small changes each day makes a huge difference down the line. You don't even have to do it every meal, but at least doing it every day will encourage you to keep going so that one day you will be making changes for each meal.
What tips do you have for building a healthy meal? I'd love to hear all about them!
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