How to Build a Healthy Meal

How to Build a Healthy Meal
National Nutrition Month is just around the corner, let's review the 10 tips on how to build a healthy meal based on the new "My Plate" guidelines:

1. Make half of your plate veggies and fruits
-choose red, orange, and dark green veggies.

2. Add lean protein
-choose lean beef and pork, chicken, turkey, beans, or tofu, and seafood.

3. Include whole grains
-make at least half of your grains whole grains.

4. Don't forget the dairy
-use fat-free or low-fat milk or use unsweetened soy beverage.

5. Avoid extra fat
-be careful of toppings like heavy sauces or gravies

6. Take your time
-eat slowly, enjoy the taste and textures.

7. Use a smaller plate
-an easy way to control portions

8. Eat at home more often
-so you know exactly what you're eating. When eat out, choose healthier options such as baked, grilled, roasted.

9. Try new foods
-keep it interesting and find fun and tasty recipes online.

10. Satisfy your sweet tooth in a healthy way
-indulge in a naturally sweet dessert dish - fruit!
Try fresh fruit cocktail or a fruit parfait or smoothie made with yogurt

Interested in learning about weight goal and nutrition needs?
Schedule a free body weight and fat% analysis with Hazel at 626-283-5128 or email to hazel@smarteater.net.


建立健康餐單的小秘訣
全國營養月即將來臨，讓我們回顧一下如何建立健康餐單的10個小秘訣：

1. 蔬菜和水果的份量佔餐盤的一半
-多選擇橙色、紅色和深綠色蔬菜

2. 選擇瘦肉類的蛋白質
-多選擇瘦牛肉、豬肉、雞肉、火雞肉、豆類或豆腐，及海鮮

3. 含全穀類食物
-五穀類食物中應有一半為全穀類

4. 攝取乳製品
-選擇低脂或脫脂牛奶，或無糖豆奶

5. 避免過多脂肪
-控制醬汁或調料的份量

6. 享受食物
-慢慢吃才能享受食物的味道和質感

7. 用面積較小的盤子盛食物
-面積小的盤子能幫助你控制食物的份量

8. 盡量避免外出用膳
-於家裡用膳能讓你更清楚食物的成份。如何外出用膳，多選擇焗、或烘烤的食物

9. 嘗試新口味
-多嘗試新的食物，可於網上尋找美味而健康的食譜

10. 吃甜點也能健康
-享受天然的甜品盤 - 水果!
可嘗試新鮮水果加雞尾酒，或水果芭菲，或乳酪冰沙

想學習如何制訂適合的營養減肥計劃嗎?請致電626-283-5128與吳希素註冊營養師預約免費體重分析及訂立減重目標，或電郵至hazel@smarteater.net