Building your own meal from the salad bar, deli station or grill can sometimes be overwhelming. Follow these tips to get a meal that is both delicious and nutritious.
How to build a better salad
1. Lead with leafy greens To keep your salad high in nutrients and lower in calories, start with at least one cup of dark green leafy vegetables. Leafy greens offer fiber along with a variety of vitamins, minerals and phytochemicals.
2. Add colorful vegetables Colorful vegetables not only brighten the look of your salad but add key nutrients like beta carotene from carrots and lycopene in tomatoes.
3. Pick up some protein Beans, eggs, lean meats and poultry can give your salad a boost of protein and turn your salad from a side dish into a meal. When adding protein, think of the ¼ plate (or bowl) rule from MyPlate to guide your portion. About ¼ of your salad should be from the protein group. If you like your salad to have some crunch, a sprinkle of nuts or seeds will do the trick and bring some additional protein and other nutrients.
4. Drizzle with dressing A drizzle of dressing can add flavor and some important healthy fats. Just be careful not to drown your salad. Calories from dressing can add up quickly and throw off the balance of your salad. If creamy dressings are your preference, start with a small amount and toss your salad well to spread the flavor around. You can also create your own dressing flavors by mixing vinegars, lemon juice, fresh herbs and a touch of olive oil.
How to build a better sandwich
1. Start with a base of whole grains or greens Whole grains offer more fiber and nutrients than their refined counterparts and have been associated with multiple health benefits. Look for whole grain breads, rolls, wraps and sandwich thins to start your sandwich. Looking to trim some extra calories or just not a fan of bread? Try a lettuce wrap. Most of your favorite sandwiches can be made on lettuce wraps instead of traditional breads.
2. Go lean with protein Grilled and roasted lean meats like chicken, turkey, pork and fish provide protein without going overboard on calories, saturated fat and sodium. If you are skipping the meat altogether, you can up your sandwich's protein with spreads made from beans or nuts like hummus or peanut butter.
3. Fill with veggies Fresh, roasted or grilled vegetables can add flavor and nutrients to your favorite sandwich. Look beyond traditional lettuce and tomato to roasted peppers, grilled squash and other seasonable vegetables.
4. Use spreads lightly Spreads are an easy way to pile on added calories that you weren't expecting, so use them lightly. A tablespoon of your favorite spread is usually enough to add flavor and moisture. If your sandwich already includes dressings or marinades from the fillings you've chosen, like with a tuna salad sandwich for example, try skipping the extra spread altogether.
How to build a better burger
1. Go small or go lean with the burger Grilled lean meats like chicken and turkey provide protein without going overboard on calories, saturated fat and sodium. If you are skipping the meat altogether, you can up your burger's protein with a black bean burger.
2. Choose whole grains or greens for the base Whole grains offer more fiber and nutrients than their refined counterparts and have been associated with multiple health benefits. Look for whole grain breads and wraps to start your burger. Looking to trim some extra calories or just not a fan of bread? Try a lettuce wrap. Most of your favorite burgers can be made on lettuce wraps instead of traditional breads.
3. Use toppings lightly Spreads are an easy way to pile on added calories that you weren't expecting, so use them lightly. A tablespoon of your favorite spread is usually enough to add flavor and moisture. Try not to overdo it with toppings such as bacon or cheese which can easily add up in calories and fat.
4. Pair with a salad or veggies Instead of french fries or fried onion rings opt for a side salad or veggies. Remember to use dressing lightly on your salads. Fresh, roasted or grilled vegetables are a great side dish in an effort to add flavor and nutrients to your meal.
