When I often talk to people who are trying to eat healthier and live a better balanced lifestyle, they tell me that they manage okay for breakfast and lunch...and then they're starving by dinnertime and all bets are off! So it occurred to me that perhaps some tips to healthify the evening meal might be helpful. Here's what I suggest including some links to more info and ideas from EatBetterAmerica:
*Reposition Your Portions
1. Make meat or protein a smaller part of the meal instead of the star. Serve 3 to 4 ounces of poultry, fish or meat. That will keep fat, saturated fat and cholesterol minimized, while still giving you adequate protein.
2. Choose lean and lower-fat options too. That means lean fish, skinless chicken breast, pork loin and lean cuts of beef.
*Favor Fruits and Veggies
1. With protein taking a back seat, there's room for more emphasis on veggies and fruits. That way you'll get plenty of vitamins such as vitamin A, vitamin C, folate and a fiber bonus too. Serve at least 2 veggies or 1 veggie and 1 fruit (1 cup each is a serving) with your main course. That means a salad and broccoli with a chicken breast or a dish of fresh berries and side of asparagus with grilled salmon.
2. Keep cut-up veggies and fruit in the fridge so they're ready when you are. No excuses--just grab and go. Or put the bowl on the table when the kids come in seeking an afternoon or pre-dinner snack. Eating a rainbow of colors will help ensure that your're getting a variety of nutrients.
3. Serve fresh fruits for dessert. They make a nice sweet ending to a healthy meal.
*Indulge in a Little Fat
1. Eating a low-fat diet doesn't mean one that's devoid of fat. It's the fat that provides flavor and helps keep you feeling satisfied. We all need some fat--just choose healthy fats--more unsaturated fat (from plant sources) and less saturated fat (from animal sources). Minimize trans fats too.
2. Choose vegetable fats and oils--canola, sunflower, corn, safflower, olive oils and small amounts of nuts and avocado--keeping portions in check. Limit saturated fat sources by choosing fat-free and reduced-fat dairy foods.
Let me know what you're doing to healthify your appetite!
