Dishing Up Healthy Meals

A healthy and balanced meal is crucial no matter the time. Breakfast, lunch, and dinner are equally important to focus on. Everything you eat and drink over time matters. Making good decisions each time you eat can will make you healthier now and in the future. Start with small changes that work for you and make healthy eating enjoyable.

Try these tips: 

  • Make 50% of your plate a combination of fruits and vegetables.
  • Vary your veggies
  • Make 50% of your grains whole grainslike brown rice and oats
  • Switch to low-fat or fat-free yogurt and dairy
  • Vary your protein choices (poultry, lean beef, fish)
  • Reduce your sodium, saturated fat, and added sugar intakes

Support from the USDA

MyPlate is an online nutritional resource curated by the United States Department of Agriculture (USDA). Their main goal is to educate Americas on building a balanced meal, which means including nutrients from every food group. To better communicate the recommended serving sizes, the USDA developed a plate graphic divided into four approximate sections— 40% vegetables, 30% grains, 20% protein, 10% fruits and dairy.

The MyPlate website, ChooseMyPlate.gov, gives additional health tips such as making half of all grains whole grains, varying protein choices, and switching from whole milk to skim milk.

Choose Colorful Foods

We can all agree that taste, cost, and convenience are important factors when picking a meal or snack. There are endless food options that fulfill these three criteria, however, many of them are devoid of the vitamins and minerals our body needs. Crackers, cereals, chips, cookies, and fried foods all fit the bill. Another similarity? They’re all beige, brown and boring. A quick, visual tip for building a healthier meal is to vary the colors you consume. Natural foods, like fruits and vegetables, are often most colorful when they are at their ripest. This is also the point when they have developed the highest nutrient concentrate. So, the brighter the better!

Recommended Serving Sizes

These servings are based on a 2,000 calorie based diet and may vary depending on age, gender, and whether or not you want to gain, lose, or maintain weight.

  • Grains: 6–8 servings per day
  • Vegetables: 4–5 servings per day
  • Fruits: 4–5 servings per day
  • Fat-Free or Low-Fat Dairy Products: 2–3 servings per day
  • Lean Meats, Poultry, and Seafood: less than 6 oz. per day
  • Fats and Oils: 2–3 servings per day

Stay connected and follow @MiamiUDining on Twitter, Facebook and Instagram!

twitter-min@MiamiUDining

facebook-min

/MiamiDining

instagram-min

@MiamiUDining

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: