happy + healthy
eating right
A Go-To Guide for Healthy Meals
March was National Nutrition Month®
and this year’s theme was “Eat Right Bite
by Bite.” Share this go-to guide of healthy
kitchen staples to help show teens how to
eat right.
Whole Grains
Despite what popular diet trends say,
carbohydrates can fit into a healthy diet.
They provide energy and fiber. Make sure
at least half the grains you eat are whole.
Pack your pantry with whole grains like
brown rice, whole wheat bread, and oatmeal.
Oils & Nuts
Often when trying to eat healthier, high
fat foods are first to go. However, fat pro-
vides energy, helps our body absorb cer-
tain nutrients and keeps us full. Choose
healthy oils like olive, canola, and sesame
for roasted vegetables or a quick stir fry.
Nuts also contain healthy fats.
Canned Goods
Foods like beans, diced tomatoes, vegeta-
bles, fruit in 100% fruit juice, broth, and
fish can all be found in cans and used to
make a quick and healthy meal. Look for
low sodium varieties or rinse the food in
water to decrease the sodium content.
Fruits and Vegetables
Half of your plate should be filled with
fruits and vegetables. Consider mixing up
the kinds of fruits and vegetables you buy,
as there are many healthy varieties in the
supermarket: fresh, canned, and frozen.
Dairy
Dairy foods like milk, yogurt, and cheese
are a great staple to keep in the fridge
to add flavor, high-quality protein, and
nutrients like calcium, potassium, and
vitamin D. Milk can serve as the base for
smoothies or stand-alone as a recovery
beverage after a workout. Low-fat plain
www.potentialmagazine.com
Greek yogurt can be used as a topping to
add a boost of protein to any meal.
Protein
Along with fat, protein can help you feel
satisfied, preventing you from unhealthy
snacking between meals. In addition to
dairy foods, other good protein options
include skinless chicken, eggs, fish, tofu,
beans, and lean pork or ground beef.
Beverages
Sipping on sodas, sweet teas, and energy
drinks will add excess sugar and empty
calories to your diet. Stay hydrated by
reaching for water, low-fat milk, or a
smoothie. Check out this recipe:
https://thedairyalliance.com/dairy-
recipes/peanut-butter-cup-protein-
smoothie/
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