Practical Tips On Building A Healthy Meal

A healthy meal starts with more fruits and vegetables and smaller portions of breads and starchy foods.  Think about how you can adjust your portions on your plate to get more of what you need without too many added calories.  And don't forget the dairy -- make it the beverage with your meal or add fat-free or low-fat dairy products to your plate.

1.  Make half your plate fruits and veggies. Vegetables and fruits are full of nutrients.  Choose red, orange and dark green vegetables when possible like tomatoes, sweet potatoes and broccoli.

2.  Add lean protein.  Choose protein foods, such as lean beef and pork, or chicken, turkey, beans, or tofu.  Try to make your foods seafood at least twice each week.

3.  Include whole grains.  Aim to make at least half your grains whole grains.  Look for 100% whole grain or 100% whole wheat in the label.  Whole grains are much more nutrient dense and have more fiber than refined grains. 

4.  Don't forget the dairy.  Pair your meal with a cup of fat-free or low-fat milk.  You get the same amount of nutrients as whole milk, but less fat and calories.  If you prefer, you can try soy milk or include fat-free or low-fat yogurt in your meal.

5.  Avoid extra fat.  Using heavy gravies or sauces will add extra fat and sodium to your diet.  For example:  Steamed broccoli is great, but avoid topping it with cheese sauce.  Try substitutes like low-fat parmesan cheese or a squeeze of lemon.  

6.  Take your time.  Savor your food.  Eat slowly and enjoy the taste and texture of your foods.  Being mindful of your eating and taking your time helps you to avoid overeating, and helps with better digestion.

7.  Use a smaller plate.   By using a smaller plate, you can help with portion control.  That way you can finish your entire plate and feel satisfied without overeating.

8.  Take control of your food.  Eat at home as often as possible.  That way you know exactly what you are eating rather than guessing at how it was cooked.  If you do eat out, check and compare the nutrition information and choose baked over fried.

9.  Try new foods.  Keep it interesting by trying out new foods and recipes that you have never tried before.  You may find a new favorite food.  Try a recipe exchange with friends and encourage each other to try them out.

10.  Satisfy your sweet tooth in a healthy way.  Indulge in a naturally sweet dessert dish -- FRUIT!  Serve a fresh fruit cocktail or a fruit parfait made with yogurt.  For a hot dessert, bake apples and top with cinnamon.



Remember that small changes can add up to big gains in health.  Until next time, keep reaching for that healthy, happy life you deserve.


Want to know what steps to take to get your health under control?  Contact me at www.coachellen.idlife.com to set up your FREE health assessment.