Spring is the perfect time of year to start making small changes with healthier food choices. Here are some recommendations on where to start incorporating healthier food choices in your diet.
Find Balance in Your Meals
To be sure we are getting plenty of nutrients from each food group, look at your plate to see if it is balanced with foods from each food group. For an easy reference, check out MyPlate.gov. Choose whole grains, fruits and vegetables, protein, healthy fats, and dairy. An example of a balanced meal is chicken fajitas.
• Chicken is the source of protein. Be sure you are getting at least 3 ounces of chicken, or about the size of a deck of cards.
• Veggies in the fajitas are onions and bell peppers. Feel free to add more toppings, such as avocado, guacamole, tomatoes, or salsa.
• Serve with a side of fruit or have fruit as your dessert.
• Whole grains can come from flour or corn tortillas, or serve Mexican brown rice on the side.
• Drink a glass of milk with your fajitas or serve them with sour cream or plain Greek yogurt and shredded cheese for your dairy.
Understand Portion Sizes
Typically, the portion sizes we eat are much larger than what our body requires. When our portion sizes are too large, we consume more calories than our body needs, so it stores it as fat. Knowing how much a serving is of each food group is important to be sure our bodies are getting enough nutrients, but not in excess.
Read Nutrition Labels
Understanding nutrition labels can help you make healthy choices. The nutrition label breaks down the amounts of calories, carbs, fats, fiber, protein, and vitamins that are in a serving. With the information from the food label, you can compare two products to see which is the healthier option. It is also helpful to note the portion per serving, as it can be very easy to eat multiple portions of an item.
Plan Your Meals
Meal planning helps to make incorporating healthy options into your diet easier. Plan the meals you are having that week and shop for the ingredients on your list. Planning out your meals allows you to know you are getting enough from each food group while monitoring your calorie and fat intake. Meal planning also allows you to know exactly which items you need for the week.
Consult a Dietitian
If you would like more tips on how to make healthier choices, talking with a dietitian is a good place to start. They will be able to provide more tips on MyPlate as well as portion sizes, reading nutrition labels, and meal planning.
Source: safetyservices.ucdavis.edu/units/occupational-health/health-well-being/nutrition/nutrition-corner-blog/mar-2022
