Nutrition Tip of the Week - Making A Balanced Plate
Source: Military Community and Family Policy (MC&FP) Weekly eNewsletter
A healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. Think about how you can adjust the portions on your plate to get more of what you need without too many calories. And don't forget dairy - make it the beverage with your meal or add fat-free or low-fat dairy products to your plate. To help make this a little easier to do, take a look at the tips below:
- Add lean protein. Choose protein foods, such as lean beef and pork, or chicken, turkey, beans, or tofu. Twice a week, make seafood the protein on your plate.
- Include whole grains. Aim to make at least half your grains whole grains. Look for the words "100 percent whole grain" or "100 percent whole wheat" on the food label. Whole grains provide more nutrients, like fiber, than refined grains.
- Don't forget the dairy. Pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Don't drink milk? Try soymilk (soy beverage) as your beverage or include fat-free or low-fat yogurt in your meal.
- Avoid extra fat. Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. For example, steamed broccoli is great, but avoid topping it with cheese sauce. Try other options, like a sprinkling of low-fat parmesan cheese or a squeeze of lemon.
- Take control of your food. Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried.
Related Articles:
More Great MilitaryAvenue.com content:
Find Military Discounts in your community
You have Questions? We have MilitaryAvenue Answers!
Our Letters to You, MilitaryAvenue.com's Military Family Blog
Subscribe to MilitaryAvenue Alerts, monthly military-discounts & incentives right to your email box: Manage Subscriptions
The Reading Room, full of relevant news related to the military family
Moving Tools, Our Moving and Relocation Tools for Military Families