Nutrition Education Series

Hi Angels Working On Earth Family!

Do you know what a healthy meal is? The USDA says a healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. So how does this translate into a recipe? Let’s focus on portions to get what we need regarding nutrition, balance, and taste. Calories are essential because we don’t want to worry about weight gain. We also can not restrict ourselves. The key is to eat without restrictions, but at the same time eat with health in mind. We can have the best of both worlds by following these 5 tips. As you read these tips, add your vibe, flair, and know-how to make something unique to you! Then, could you share it with us?

1. Make Half Your Plate Veggie

Veggies and fruits are full of nutrients and may help to promote good health. Choose red, orange, and dark green vegetables like tomatoes, sweet potatoes, and broccoli.

2. Add Lean Protein

Lean proteins are foods like lean beef and pork, or chicken, turkey beans, or tofu

3. Include Whole Grains

Your goal is to make half your grains whole grains. Look for words 100% whole grain or 100 % wheat on the food label. Whole grains are sought after because whole grains provide more fiber, nutrients, and refined grains.

4. Diary

Suppose you like whole milk but can’t drink it? Then consider pairing your meal with a cup of fat-free or low-fat milk. Did you know that fat-free or low-fat milk provides the same amount of calcium as whole milk but less fat and calories? If milk isn’t your thing, then soy milk or almond milk might be worth giving a try. You can always add healthy fat to compensate for the low-fat variation. You could add an avocado. How about an avocado smoothie?

5. Avoid Extra Fat

Are you counting calories? If that is where you are right now, our tips might help you maintain the proper weight. If you love to put heavy creams or cheese on your food, then consider your options. Perhaps, low-fat parmesan cheese or a squeeze of lemon might do the trick. Experiment with spices and in different combinations. You might be able to achieve similar flavors. ‘

Pro-Tip

The five tips I offered are just the beginning. I know that you can take your time, eat slowly, savor the flavor and textures, and increase your knowledge. New foods that you haven’t tried before can trigger your curiosity and expand your culinary knowledge. You never know; you may find a new favorite! Take control over mealtime by being mindful of your eating habits, especially if you eat too quickly or overeat. Check out the nutrition information and consider how you will prepare the meal, fried vs. baked.
Experiment with portion sizes by changing the plate size. It’s a trick of the mind. A smaller plate equals smaller portions. Lastly, if you develop an open mind, then you will discover that you have options!

References

USDA, June 2011 DG Tip Sheet, retrieve https://www. choosemyplate.gov for more information