10 Tips: Build A Healthy Meal

Each meal is a building block in your healthy eating style. Make sure to include all the food groups throughout the day. Make fruits, vegetables, grains, dairy, and protein foods part of your daily meals and snacks. Also, limit added sugars, saturated fat, and sodium. Use the MyPlate Daily Checklist and the tips below to meet your needs throughout the day.

Vegetables and fruits are full of nutrients that support good health. Choose fruits and red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, and broccoli. Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label.

Whole grains provide more nutrients, like fiber, than refined grains. Complete your meal with a cup of fat-free or low-fat milk. You will get the same amount of calcium and other essential nutrients as whole milk but fewer calories. Try a soy beverage (soymilk) as your drink or include low-fat yogurt in your meal or snack.

Choose protein foods such as lean beef, pork, chicken, or turkey, and eggs, nuts, beans, or tofu. Twice a week, make seafood the protein on your plate. Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. Try steamed broccoli with a sprinkling of low-fat parmesan cheese or a squeeze of lemon.

Whether you are making a sandwich, a stir-fry, or a casserole, find ways to make them healthier. Try using less meat and cheese, which can be higher in saturated fat and sodium, and adding in more veggies that add new flavors and textures to your meals. Eat at home more often so you know exactly what you are eating.

If you eat out, check and compare the nutrition information. Choose options that are lower in calories, saturated fat, and sodium. Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils, quinoa, kale, or sardines. You may find a new favorite! Trade fun and tasty recipes with friends or find them online. Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit salad or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon. The right mix of foods in your meals and snacks can help you be healthier now and into the future. Turn small changes in how you eat into your MyPlate, MyWins.

I keep two feeders up all the time. Thanks for an interesting and useful hub. We don't see all that many hummers down in South Florida, though I would expect to see more with the year-round flowers. I wonder what would happen if I put up a feeder. I put up a feeder last year and what a great experience.

Nice hub. We don't have hummingbirds in the UK as far as I know, but it's still an interesting read regardless. I did actually think that they would sing though before reading this hub. I suppose the hint that they chirp instead is in their name. Interesting ,well informed and so useful so voting up for sure.

Voting up for sure and enjoy your day. Thanks to everyone about your wonderful comments. They are appreciated. Hummingbirds are my favorite bird. I really appreciate everyones comments. Thanks for the tips ..I have many humming birds here..they nest in my Japanese red maple tree.. Fabulous hub. Great info and pictures.

I always anticipate the arrival of the hummingbirds in the spring. They're so awesome to watch! Our table sits in front of a set of glass doors and the hummingbird feeder hangs over the edge of our deck railing right in our line of sight. Very well written and interesting article with some good useful information within it.