Balanced Meals The Easy Way!

A Balanced Meal Is Important...And Easy, Too!

Perhaps you have asked the following question: "Why is good nutrition important for my health?" In the simplest terms possible, good nutrition is vital to living a long and healthy life!

Food Nutrients and Your Body
The nutrients found in healthy foods such as fruits, vegetables, low-fat dairy products, whole grains, lean meats, beans and healthy plant fats...

• ...provide energy
• ...maintain bone structure
• ...prevent deficiencies and the symptoms which come with them
  
• ...support immune function
  
• ...increase resistance to sickness and disease
• ...promote wound healing
• ...support metabolic processes in the body
• ...contain antioxidants which fight free radicals
  

Healthy vs. Unhealthy Foods
With health benefits like these, it is easy to see why eating right is so important. Eating foods which are not nutritious will still provide energy in the form of calories, but typically lack the vitamins, minerals, and healthy fats which are essential for your body's support and health.

Balanced Meals Made Easy!
Many times it can seem overwhelming or confusing to put together a healthy meal. Most of us know what types of food are healthy, but we cannot picture what a healthy meal should look like. The following diagram shows an example of what your plate should look like when you prepare and serve your food:Half of the plate should be fruits and vegetables, one quarter should be lean protein such as chicken breast or plant sources like beans or legumes, and the last one quarter should include grains and starches such as bread, tortillas, or potatoes. Add a glass of milk and a slice of bread and you have a complete, balanced meal!

You Can Do It!
Visualize this plate if you are having difficulties choosing the correct foods or planning a meal. It is one of the easiest methods to eating a balanced diet and is sure to help you in your quest to eat healthy for maximum health and longevity.

Healthy Eating!

Healthier Holiday Eating

Easy Tweaks for Holiday Eats

The holidays are almost here and eating healthfully during this time of year can seem difficult, but it doesn’t have to! With a few small simple changes, holiday favorites can become healthier and still be pleasing to the taste bud of relatives and friends. Hopefully you will not only enjoy the following healthier options, but will also be inspired to tweak your own favorites!

Appetizers
It is very common to see a wide array of appetizers set out at holiday parties. Perhaps some of the most common foods are corn chips and salsa, cheese and crackers and various other snack goods. Check out this quick and easy healthy switch:

• Cheetos – 21 pieces (about 1 handful) = 160 calories and 10 grams of fat

• Baked tortilla (or pita) chips – 24 pieces (larger pieces) = 186 calories and 2 grams of fat

Although the baked tortilla chips have a few more calories than the Cheetos, the serving size is more than two times larger! You can make baked tortilla or pita chips by sprinkling small pieces with lime juice and/or seasonings to taste. Pop them in to the oven and bake until crispy.

Potatoes
What would a holiday be without mashed potatoes? While traditional mashed potatoes are typically high calorie and high fat, the use of seasonings can make the lower calorie and fat version just as delicious!

• Mashed potatoes – made with butter and whole milk = 240 calories and 9 grams of fat

• Mashed potatoes – made with skim milk, fat free sour cream and fresh garlic = 113 calories and 0 grams of fat

The healthy mashed potatoes have less than half the calories of the traditional version and have used low fat dairy products and garlic to enhance the flavor. Note that the healthy mashed potatoes can be modified to fit any family’s tastes – add chives, onions or any other flavors you like!

Beverages
We all love the fun flavors of holiday drinks, but a majority of these beverages are high in calories and may also contain a lot of sugar. Drinking light or diet beverages can be a great way to cut down on calories without sacrificing holiday flavors.

• Regular beverage (juice, soda or other fruit beverage) = 150 to 160 calories and 0 grams of fat

• Fruity drink (prepared with Sprite Zero, light juices and cut fruit) = 17 calories and 0 grams of fat

The fruity drink contains almost 1/10th the calories of the regular drink. Add a few slices of fresh fruit such as oranges and limes to create a sangria-style drink with unique appeal.

Dessert
Nothing is as American as apple pie! Desserts are one of the best parts of the season and no holiday meal would seem complete without a special treat.

• Apple pie (1 regular slice) = 410 calories and 19 grams of fat

• Baked/grilled apple (with brown sugar and cinnamon) = 90 calories and 0 grams of fat

Apple pie contains over 400 calories without a scoop of ice cream or whipped topping! The baked apple dessert contains less than a quarter the calories of regular apple pie. You can even add a scoop of ice cream and still have a dessert with about half the calories of the traditional dessert. Try this easy recipe or make small changes to your own dessert recipes by replacing the fat and/or eggs with applesauce or using whole wheat pastry flour to replace part or all of the regular all-purpose flour.
Happy Healthy Holidays!