Oklahoma Fit Kids Coalition

Amy Stinnett's LiveOK- A candid look at living in Oklahoma.

What is a Healthy Meal?

I’m sure many of you are well aware of the components of a healthy meal. A healthy meal is, indeed, a very simple thing. But a lot of people don’t understand why our bodies need our meals structured in a certain way.

Each meal should incorporate foods from numerous food groups to create a complex combination that allows your body to absorb all the nutrients from each component.

Each time you fill your plate, you should be looking at a balance among fruits, vegetables, grains, lean proteins, and dairy (preferably low fat). Half of your plate should be fruits and vegetables.

I am an Okie, born and raised, so I know what we tend to fill our plates with- meat and potatoes. Neither of these is bad necessarily but as with most things in life, it is the excess that harms us. If we eat steak and potatoes at every meal and never get the minerals, vitamins, fiber and calcium we find in the other food groups, our poor hearts and bodies are going to suffer.

Keys to a Nutritious Meal:

• Variety
• Proper Preparation
• Portion Control

When you choose fruits and veggies, variety is key. A colorful meal is a healthy meal. It’s easy as you transition into eating healthier to stick with fruits and vegetables you know you like, but I suggest you expand your horizons by trying something new every once in a while. If you only eat strawberries, you’re missing out on the unique nutrients found in other fruits.

When you prepare a salad, go for darker greens. Iceberg lettuce has very little nutritious value. Romaine is a darker lettuce most people like. I personally love fresh spinach and kale. Then comes the dressing. A little goes a long way, calorically speaking. Instead of pouring it over your salad, try a side of dressing to dip into.

Try sticking with lean proteins, such as poultry, fish, beans and egg whites. When shopping for beef go for leaner cuts. Everyone loves their bacon in the morning, right? Well I highly recommend turkey bacon over pork bacon. Pork bacon is high in saturated fat, which raises bad cholesterol and leads to heart disease. Not to say all pork is bad. Lean cuts of pork include pork tenderloin, bone-in sirloin roast, boneless top loin chop, bone-in rib chop and bone in sirloin roast.

Don’t forget to include your grains! Half of your grains should be whole grains. White grains tend to be refined, so try shopping for wheat bread, brown rice, oatmeal and whole cornmeal.

I’m not a milk drinker, never have been (except, of course, when I was a baby). Instead, I go for yogurt. Greek yogurt is my new favorite. You can find it plain, with honey, and with fruit. Cottage cheese is also a great source of both protein and calcium. However you like it, be sure to include dairy.

Preparation is another key consideration in healthy cooking. I was unaware until recently that the way you prepare your vegetables can determine the amount of nutrients in them. Eating them raw is the most beneficial. You can also broil, grill or steam them. Boiling veggies drains them of their nutrients and frying them adds fat and calories. You can lightly sauté them by using a small amount of olive oil. Similar rules apply to meat. Remember, shorter cooking times help preserve nutrients.

You can still have too much of a good thing, so be sure to use portion control. Here’s a tactic I’ve come up with for myself: Plate and Wait. By plating, I mean using a small plate rather than a large one and loading it up with my veggies, fruit, protein, grains and dairy. Once you’re done eating, resist the temptation to go back for seconds. You know that feeling when you’ve eaten too much? You don’t typically experience it immediately after your meal. It kicks in after about 5-10 minutes. Well, when you eat the proper amount, you normally don’t feel full until 20 minutes after your meal. So wait a while. If you’re still hungry after 20 minutes, eat a little more.

Teaching children how and why to eat healthy early on is crucial to their health and their future. It might seem easier to get them a Happy Meal or to just make some mac'n'cheese, but it won't be easy for them to unlearn what they were taught. Investing your time and money in your health and your children's now will save you both time and money in the future.  

For more information on healthy eating, visit http://www.choosemyplate.gov.

Next week, look for another healthy meal blog. I’m going to prepare a delicious, nutritious and affordable meal and share it with you.