• Home
  • About
  • Commitments
  • In the Cafe
    • Build a Better Dish
    • Love Food Not Waste
    • Imperfectly Delicious
    • Food Recovery
    • Ask our Chefs & RDs
    • Happening Now
  • At Home
  • Beyond Food
  • Home
  • About
  • Commitments
  • In the Cafe
    • Build a Better Dish
    • Love Food Not Waste
    • Imperfectly Delicious
    • Food Recovery
    • Ask our Chefs & RDs
    • Happening Now
  • At Home
  • Beyond Food

How to build a better dish

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.
Picture
Picture
Picture

How to build a better salad

Picture
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

Picture
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

Picture
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.

MORRISON HEALTHCARE

About The Company

Support

Contact
Terms of Use
© COPYRIGHT 2016. ALL RIGHTS RESERVED.