Happy National Nutrition Month! Research shows that consumers top reason for choosing one food over another is taste. This month make it a goal to focus on making meals that are both nutritious and delicious! Here are 4 simple tips to help you transform your meals…
Whole grains are packed full of fiber and other essential vitamins and minerals which are removed during the refining process. To get the most out of what you purchase and consume choose whole grains over refined grains when possible!
Examples: whole wheat bread, whole wheat pasta, brown rice, whole wheat flour, quinoa, whole ground corn
Fruits and vegetables are “nutrient dense” foods. This means they are packed full of nutrients like vitamins, minerals and fiber but provide very little calories. Vegetables only provide 25 calories per serving (1 cup raw, 1/2 cup cooked) while fruits provide 60 calories per serving (small fruit, 3/4 cup berries or melon).
Low fat dairy products provide the same great nutrients (vitamin D, calcium, protein) as full fat dairy products but are significantly lower in calories and fat. If you are not used to low fat dairy products slowly cut back. (e.g 1 cup 2% –> 1/2 cup 2% + 1/2 cup 1% –>1 cup 1%)
There are a variety of lean protein sources out there like chicken, ground turkey or beef (85% or higher), turkey, pork, fish, beans, nuts, seeds, and soy bean based food products. These lean protein sources provide a great source of protein but are much lower in calories, saturated fat and cholesterol than high fat meats like beef, sausage, or bacon. Try a new protein source each day to mix it up and prevent you from getting bored!