• Email
  • Pin It
 

How to Make Every Meal Healthier

 

Contributed by:

 

 

0 comments | Leave Comment

 

Last week, I gave you 7 healthy dinner ideas to start the new year off right.  This week I’m going to teach you a few simple tips and tricks to make every meal and every recipe healthier.

Don’t forget the basics.  Add more fruits,vegetables and whole grains and less meat, sweets, and salty snacks.

Choose good fats.  Didn’t you hear?  Fat is healthy, as long as it is one of the good ones, like olive oil.   Choose recipes that use oil instead of butter or margarine or make the switch yourself.  Feel satisfied with fats from fishes instead of meat.

Go whole grain.  Use whole wheat flour or try oat or spelt flour in place of white wheat in any recipe.  If there is only a small amount of flour you won’t even notice.  If you are making a bread, the rule of thumb is split the difference 50/50.  I hear the same is true for muffins, but I make all my muffins with 100% whole wheat, and with a few dark chocolate chips and dried fruit mixed in, no one seems to notice.  Choose a good quality whole wheat pasta, especially when you can hide it under red sauce.

Add veggies.  Add some veggies into the recipe or into the meal, the more you can fill up on tasty vegetables the healthier your meal will be.  Try roasting any vegetable with a little olive oil and a dash of salt, the oil can help your body absorb more of the vitamins.   Did you know you can make veggie chips out of everything from kale to zucchini?

Choose low fat dairy.  I know there are some dishes that won’t be the same without the heavy cream, those you save for a special occasion, the rest will be fine with skim milk.  From quiche to macaroni cheese, low fat will work.

Finish off with a fruit and maybe some chocolate.  Most people like to end their night with a sweet treat, and it is hard to fight off that sweet tooth.  Start with a fruit and if you still need a little more, go for a square of some high quality dark chocolate, just watch that portion, a little goes a long way.

Posted in

About Tamar Genger MA, RD

avatar

Tamar lives in New York and is the mother of three amazing children, a Registered Dietitian, professor of Nutrition, and as you can probably guess, a foodie! Tamar loves to travel with her family and visits kosher restaurants wherever she goes. Although she loves the sights, she spends more time talking about the restaurants and food she ate! As a mom and a nutritionist, Tamar tries to balance her passion for healthy cooking with her insatiable desire for chocolate!

Leave a Reply

Log in or Join For Free or leave a reply as a guest
Login



Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

  Notify me of follow-up comments by email