If you want to eat healthily, you need to know what to eat, and how to space out the portions with fruits and veggies. Here are some tips to help you pick out a nutritionally balanced meal:
Substitute grains for vegetables
If you want to eat pasta, use carrots or spiralized zucchini instead. If you want rice, opt for green veggies or sweet potato instead. Since fruits are served on separate plates, you can fill up space on your plate with veggies.
Get other Sources of calcium and vitamin D
If you are lactose intolerant, look for other non-dairy sources of vitamin D and calcium. Some good sources include:
- Greek yogurt
- Seeds (poppy, chia, sesame)
- White beans
- Nuts, like almonds
- Fortified foods (orange juice, cereals, some bread)
- Sardines or salmon
- Leafy greens
Color it up
Phytochemicals in most plants give them rich colors showing their nutrient capacity. You can detoxify your body when you eat the different colors of fruits.
Make it interesting for every member of the family by building a color wheel and spinning a few times. The winning colors will be the vegetable colors to be bought for the week.
Serve with small plates
This can come in handy during holiday meals to prevent overeating. It also helps monitor grain portions, as they are the most difficult portions to control. Serve every other food type first before serving grains so you will not be tempted to overeat.
