Who says healthy has to be boring? Building a healthier meal is fairly simply. Plenty of color, variety and a bit of creativity is the base of it all. Here’s a guide to creating a delicious, healthy meal.
Vegetables
Let’s start off with vegetables because up to 50 percent of your plate should be vegetables. They should be colorful (a variety of bell peppers and onions, for example) and can vary between raw and gently cooked. Even when you’re making something a bit indulgent for dinner, like a burger, veggies like onion and spinach can be snuck into the group meat for added flavor and health benefits!
Grains
As a guide, stick to brown (or whole wheat) grains rather than white grains. Brown rice is an inexpensive option. Quinoa, amaranth, wild rice and soba noodles are also great options that add variety and flavor.
Legumes
These include chickpeas, black beans, navy beans and lentils, to name a few. These will add extra fiber to keep you feeling full longer. Legumes also provide necessary protein for optimal health and muscle strength.
Lean Protein
Chicken, beef and fish are great options that can be cooked a variety of ways. Try shredded chicken for taco Tuesday or smoked salmon on a whole wheat bagel for breakfast. If you’re vegetarian and not adverse to soy you can try tofu or tempeh.
Make Room for the Fixin’s
This is where it gets good. Add fresh herbs like cilantro or parsley to help flush heavy metals from your body. You can even add a dash of Bragg’s Liquid Aminos for a health soy sauce alternative. If you’d like to speed up your metabolism, or if you just like some spice to your dishes, add a dash of cayenne pepper. I like to add a side of sliced avocados because they are a good source of potassium, low in sugar and are considered a healthy fat.
The combinations are endless. Get creative and see what you can come up with!
