How To Build A Healthy Meal
You only have one body, why not treat it right?! Give it what it needs by including a variety of food groups throughout the day including fruits, vegetables, grains, dairy and protein. The best way to achieve this is to aim for 3 main meals (breakfast, lunch and dinner) with 2 small snacks in between.
1.) Load Up On The Vegetables/Fruits
And the more color on your plate the better! Whole fruits and veggies are full of nutrients that support good health. Never underestimate the power of leafy greens, but be sure to enjoy other red, orange, purple and green foods too!
2.) Get Your Grains In
Whole grains can be found in breads, pastas, oats, brown rice, barley, quinoa and more. While carbs have been getting a bad wrap lately, that’s because of the refined and processed carbohydrates found in white bread, candy, cookies, cereals among other drinks & sweets. If you make half of the grains you eat whole grains, you will be enjoying protein, fiber, B vitamins, antioxidants, and some other trace minerals important in a balanced diet.
3.) Enjoy Some Dairy
One way to enjoy the calcium, potassium, vitamin D and protein from dairy products is to finish off a meal with a cup of fat-free or low-fat milk. Other great dairy sources of these vitamins include yogurt, cottage cheese, and cheeses like parmesan, mozzarella and goat cheese. As dairy can spark digestive issues in some people, you can also try soy milk.
4.) Go For Lean Protein
“Lean” protein means meats/foods that are low in fat. If you look at hamburger, hotdogs and sausage in comparison to chicken, turkey, fish and seafood, you will see a much higher fat content in the former. Stick to lean meats most of the time and try to make seafood the protein on your plate at least twice a week.
5.) Avoid Unnecessary Fat
Using gravies, sauces and other thick, creamy condiments can really add onto the fat and calorie content of your food. Go for something lighter like mustard, red wine vinegar or a sprinkling of parmesan cheese.
Whip up your own Southern Style BBQ Mustard for your next backyard barbecue! Combine 1 Cup Yellow Mustard, 1/3 Cup Apple Cider Vinegar, 1/4 Cup Brown Sugar, 2 Tbsp Honey, 2 Tbsp Maple Syrup Until Smooth + Stir In 1 Tbsp Minced Chipotle Pepper, 1 Tbsp Ketchup, 1/2 Tbsp , Worcestershire sauce, 1 Tsp Garlic Powder, 1 Tsp Onion Powder & Salt & Pepper To Taste + Let Chill In Fridge For 30 Minutes – Overnight For More Flavor Then Enjoy! . . . #entertaining #DIY #mustard #BBQ #barbecue #sauce #momlife #family #inspiration #foodspiration #foodstagram #foodhack #food #steak #kidfood #homemade #homecooking #cooking #familydinner #lifehack #momhack #didyouknow #healthyfood #wellness #momlife
6.) Get Creative. Make it fun.
There are so many awesome recipes out there to try! Whether you’re making a sandwich, stir fry or casserole – there is always a way to make it healthier! Just using a little less meat or cheese makes a big difference in the saturated fat and sodium contents. Add more veggies for new flavors and textures and top it off with a cool combination of spices to take your meal to a whole new dimension.
7.) Be In Control
Whether its sweet or savory, if you have temptation like candy, cookies or chips laying around it can be hard to fight off cravings! Keep those things out of sight or save them for a special occasion or a weekly cheat meal. You can also remain in control of the foods you eat by cooking at home. When you’re the chef, you know exactly what you’re eating – no hidden ingredients, giganto-portions or unnecessary butter/cheese.
8.) Rotate Your Menu
Eating the same old things takes the fun out of food. Keep it interesting by picking out recipes with a new food to try once a week. You might just find a new favorite!
9.) Satisfy Your Cravings
You only live once, so enjoy the cheesecake/pasta/pizza/ice cream! Just make these foods an occasional pleasure within your diet to prevent long-term health problems with sugar and cholesterol. To get around this, you could also try healthier sweet options like smore’s bananas, chocolate strawberries, apple donuts and other desserts that star a fruit.
10.) You Are What You Eat
Eating right now can make all the difference in the future. Small changes like these can enhance not only your relationship with food, but your relationship with yourself!
Shaping Your Plate
Tag your healthy meals with #BestMarket, we’d love to see!
June 15, 2017