Sugary
and fatty foods might be tasty, but they aren't usually a good source of
vitamins and minerals.
To keep your body well-nourished, the United States
Department of Agriculture (USDA) recommends that you:
- Fill half your plate with fruits and vegetables at every meal to help you get a healthy variety of vitamins, minerals, and other nutrients, like fiber
- Make sure at least half of the grains you eat are whole grains for fiber and complex carbohydrates
- Choose low-fat or fat-free dairy products for calcium and protein
Getting
all of the nutrients that you need each day may sound like a tall order. But if
you get creative, you can learn easy—and delicious—ways to add fruits and
veggies, whole grains, and low-fat dairy products to each meal of your day.
Breakfast
At
breakfast time, you may be tempted to reach for "grab and go" foods
like doughnuts or Pop Tarts. This is a mistake, since you'll be missing out on
the nutritional benefits of a well-balanced meal. Eating veggies for breakfast
might sound odd, but we bet you won't turn your nose up at a mouthwatering
omelet with red peppers and low-fat cheese. Try these tasty ideas for healthy
breakfast foods high in vitamins, minerals, and whole grains:
- Make a fruit salad, and toss it with low-fat or fat-free yogurt.
- Add fruits like raisins, bananas, or blueberries to your cereal.
- Choose your favorite fruits and make a smoothie, using low-fat or fat-free yogurt, orange juice, and low-fat or fat free milk as a base. If you're feeling brave, try adding a handful of spinach or other greens--many people don't notice the difference and recipes for "green smoothies" are widely available on the Internet.
- Add your favorite veggies to a succulent frittata, or try HealthAhead's recipe for Make-Ahead Frittata Muffins,
- Try toasting whole-grain English muffins, bagels, or bread, and use margarine, low-fat or fat-free cream cheese, or peanut butter as a spread instead of butter. You can make it extra healthy by opting for hummus or slices of avocado and tomato.
Lunch
Mid-day
is a great time to focus on healthy and nutritious foods to power you through
your day. When you choose fruits and vegetables as part of your plate at noon,
you'll feel fuller with fewer calories. Don't settle for fast food or fattening
restaurant fare when you can eat a nutritious lunch:
Instead
of eating potato chips with your sandwich, try baby carrots. According to the
Mayo Clinic, two cups of carrots contain only 100 calories.
If you're
going out to lunch, request brown rice or whole grain pasta with your meal
instead of white rice or pasta. You can even make your own whole grain pasta
salad at home and bring it work--consider Mayo Clinic's recipe for Dilled Pasta
Salad with Spring Vegetables.
Try
layering a six-inch whole-wheat flour tortilla with two tablespoons of shredded
low-fat cheddar cheese, and stick it in the microwave until the cheese melts.
Top it with some fresh tomatoes for a quick dish that's approximately 200
calories.
Dinner
Dinner is
a hectic time in many homes—but it's important not to resort to fast foods or
prepackaged meals. Instead, use the dinner hour to eat more vegetable and whole
grains. Consider enjoying low-fat milk for a beverage and fruit for dessert:
Add a
side salad to your meal with as many colorful veggies as you can. It doesn't
have to be fancy. Just chop up some tomatoes, avocados, carrots, and mix
together with some dark leafy greens. Top it with two tablespoons of fat-free
salad dressing.
Always
serve vegetables with dinner. Even small amounts make a difference. The Mayo
Clinic suggests two-thirds of a cup of green beans or three baby potatoes as
options.
If you're
having pizza for dinner, make it with a whole-grain crust with low-fat cheese.
Instead of meat toppings, choose veggies like bell peppers, mushrooms, and
onions.
Putting it all together
When you
take the time to plan three nutritious meals a day with a variety of fruits and
vegetables, whole grains, and low-fat dairy products, you may be able to get
the nutrients your body needs while cutting back on extra calories. Making
healthy choices also means avoiding foods that are high in calories, but low in
nutrients—like many types of junk food and fast food. It's okay to enjoy an
occasional treat, but aim to fill the bulk of your meals with more nutritious
foods. You may notice it's easier to maintain a healthy weight, and you might
just surprise yourself at the delicious meals you cook up.
The
Healthline Editorial Team
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