Build a Healthy Meal(HOW TO MAKE A HEALTHY MEALS)
Every meal is a fundamental element in your healthy eating style. Make sure to include all food groups during the day. Make fruit, vegetables, cereals, dairy products and proteins as part of your daily meals and snacks. Also, limit added sugars, saturated fats and sodium. Use the MyPlate plan and the following tips to meet your needs during the day.
1. Make half your plate veggies and fruits
Fruits and vegetables are full of nutrients that support good health. Choose red, orange and dark green fruits and vegetables such as tomatoes, sweet potatoes and broccoli.
2. Include whole grains
Try to make at least half of the grains whole. Look for the words “100% integral” or “100% integral” on the food label. Whole grains provide more nutrients, such as fiber, than refined grains.
3. Don’t forget the dairy
Complete your meal with a cup of skim or low-fat milk. You will get the same amount of calcium and other essential nutrients as whole milk but less calories. Don’t you drink milk? Try a soy drink (soy milk) as a drink or include low-fat yogurt in your meal or snack.
4. Add lean protein
Choose foods with protein such as lean beef, pork, chicken or turkey and eggs, nuts, beans or tofu. Twice a week, turn the seafood into protein on your plate.
5. Avoid extra fat
The use of heavy sauces or sauces will add fat and calories to healthy options. Try the steamed broccoli with a pinch of low-fat Parmesan or a little lemon …
6. Get creative in the kitchen
Whether you’re making a sandwich, a sauté or a pan, look for ways to make them healthier. Try using less meat and cheese, which could be richer in saturated fats and sodium, and add more vegetables that add new flavors and textures to your meals.
7. Take control of your food
Eat at home more often to find out exactly what you are eating. If you eat out, check and compare nutritional information. Choose options that have fewer calories, saturated fat and sodium.
8. Try new foods
Keep it interesting by choosing new foods you’ve never tried before, such as mango, lentils, quinoa, cabbage or sardines. You can find a new favorite! Swap fun and tasty recipes with friends or search online.
9. Satisfy your sweet tooth in a healthy way
Indulge in a naturally sweet dessert dish: fruit! Serve a fresh fruit salad or a fruit parfait made with yogurt. For a hot dessert, cook the apples and cover with cinnamon.