What should you do when preparing a healthful meal?

When preparing a healthful meal, there are several key things to keep in mind:

1. Choose Whole Grains: Opt for whole grains like brown rice, quinoa, whole wheat pasta, or oats instead of refined grains like white rice or white bread. Whole grains provide more fiber, vitamins, and minerals.

2. Incorporate Lean Proteins: Choose lean protein sources such as fish, chicken breast, tofu, legumes (beans, lentils), and lean cuts of red meat. Avoid processed meats like bacon, sausage, and deli meats.

3. Include Plenty of Fruits and Vegetables: Aim to fill half of your plate with fruits and vegetables at every meal. Choose a variety of colors and types to ensure a wide range of nutrients.

4. Limit Unhealthy Fats: Reduce the intake of saturated and trans fats, which are found in foods like fatty cuts of meat, fried foods, processed snacks, and baked goods made with solid fats. Instead, focus on healthy unsaturated fats from olive oil, avocados, nuts, and seeds.

5. Choose Low-Sugar Beverages: Opt for water, unsweetened tea, or coffee instead of sugary drinks like soda, fruit juice, or sports drinks. These beverages often provide empty calories and contribute to weight gain.

6. Practice Portion Control: Be mindful of portion sizes to prevent overeating. Measure or weigh your food to ensure you're consuming appropriate servings.

7. Limit Added Salt: Excess sodium can contribute to high blood pressure. Use herbs, spices, and citrus to enhance flavors without adding too much salt.

8. Read Food Labels: Take a moment to read the nutrition labels on food products. Pay attention to serving size, calories, fat, sugar, and sodium content.

9. Cook at Home More Often: Preparing meals at home gives you greater control over the ingredients and cooking methods, allowing you to create healthier dishes.

10. Plan Ahead: Planning meals in advance can help you make healthier choices and avoid impulsive decisions. Ensure you have a well-stocked pantry and fridge to make it easier to prepare nutritious meals.

By following these tips when preparing meals, you can create balanced, nutritious dishes that support your overall health and well-being.