A healthy meal starts with more vegetables, fruits and smaller servings of protein and cereals. Think about how to adjust your servings in order to get more nutrients out of your meals, without adding those extra calories.
Don’t forget dairy products; turn them into your side drink of choice, or add skim and low-fat alternatives to your plate.
Create healthy dishes
If you want to improve your daily diet with more healthy dishes, it is as easy as following our tips for creating healthier dishes:
1.- Use smaller plates: you will keep servings under control, and still be able to clean your plate without feeling guilty about it.
2.- Include whole grain cereals: at least half of the cereals you consume should be whole-grain. Look for the “100% whole-grain” or “100% wholewheat” labels. They contain more nutrients, such as fiber, than processed grains.
3.- Add protein: choose protein-rich foods, like lean beef, pork, chicken and turkey, beans or tofu. Twice a week (at least), your diet should include protein that comes from fish and seafood.
4.- Don’t leave out dairy: accompany your meals with a glass of skim or reduced-fat milk. Skim and reduced-fat milk contain the same amounts of calcium and other essential nutrients as whole milk, along with less fat and fewer calories. Not crazy about milk? Try soy milk (soy drink), or add skim yogurt to your meal.
5.- Steer clear of added fat: using salsas and thick dressings will add fats and calories to an otherwise healthy meal. For example, steamed broccoli is excellent, but when it’s covered in cheese sauce, not so much. Try healthier alternatives, like grated, low-fat parmesan cheese, or lemon juice.
6.- Slow down: savor your food, eat slowly, relish flavors and textures, and pay attention to how you feel. Keep in mind that eating too fast could mean that you’re unconsciously eating more.
7.- Half of your of plate should be fruits and vegetables: both are full of nutrients that will help you stay healthy. Pick out red, orange, and deep green vegetables, like tomatoes, sweet potatoes, and broccoli.
8.- Keep an eye on foods: eat at home more often to know exactly what you ingest. When dining out, read and compare the nutrition facts. Choose healthier options, like roasted dishes instead of fried foods.
9.- Discover new foods: take an interest in foods you’ve never tried before: maybe mango, or Japanese lettuce; you might even find your new favorite food! Exchange fun and tasty recipes with friends, or look for new ones across the Internet.
10.- Enjoy sweet taste in a healthy way: have naturally sweet desserts such as fruit. Serve fresh fruit salad, or frozen dessert with yogurt and fruit. When you feel like having a warm and cozy dessert, bake some apples and cover them in cinnamon.