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.


建立健康餐单的小秘诀
全国营养月即将来临，让我们回顾一下如何建立健康餐单的10个小秘诀：

1. 蔬菜和水果的份量占餐盘的一半
-多选择橙色、红色和深绿色蔬菜

2. 选择瘦肉类的蛋白质
-多选择瘦牛肉、猪肉、鸡肉、火鸡肉、豆类或豆腐，及海鲜

3. 含全谷类食物
-五谷类食物中应有一半为全谷类

4. 摄取乳制品
-选择低脂或脱脂牛奶，或无糖豆奶

5. 避免过多脂肪
-控制酱汁或调料的份量

6. 享受食物
-慢慢吃才能享受食物的味道和质感

7. 用面积较小的盘子盛食物
-面积小的盘子能帮助你控制食物的份量

8. 尽量避免外出用膳
-於家里用膳能让你更清楚食物的成份。如何外出用膳，多选择焗、或烘烤的食物

9. 尝试新口味
-多尝试新的食物，可於网上寻找美味而健康的食谱

10. 吃甜点也能健康
-享受天然的甜品盘 - 水果!
可尝试新鲜水果加鸡尾酒，或水果芭菲，或乳酪冰沙

想学习如何制订适合的营养减肥计划吗?请致电626-283-5128与吴希素注册营养师预约免费体重分析及订立减重目标，或电邮至hazel@smarteater.net