How Do You Create a Healthy Dinner Menu?


Quick Answer

You can create a healthy dinner menu by making sure each meal consists of vegetables and fruits, lean protein and whole grains. Aim for fruits and vegetables to take up half your plate or more; protein and grains should be smaller portions, and you should avoid adding extra fat. Including a small amount of dairy, like a glass of milk, helps to balance out the meal's nutrition.

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Full Answer

Fruits and vegetables that are rich in color provide more nutrients. Try using bell peppers, spinach, or carrots in your meal. Lean protein ideas include meats such as chicken or pork, fish such as salmon or tuna, or non-meat options such as tofu.

Whole grains such as brown rice or 100 percent whole wheat provide more nutrients and fiber than refined or processed grains, such as white flour and white rice. At least half the grains on your plate should be whole grains.

Fat-free or low-fat dairy products provide calcium and other nutrients to help make your meal complete. Some options to include dairy in your meal include drinking a glass of low-fat or fat-free milk, or adding low-fat or fat-free yogurt to the meal. Full-fat dairy products have more calories and higher fat. Added fats add more calories and fat to your meal, so avoid them or use them sparingly. These include fats such as butter, gravy or added cheese.

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