Helping Families Get Healthy Tip #6
By Nurse Kimberly
What if you could eat everything you needed to be healthy, reach a healthy weight, and not keep track of anything? That is exactly what tip #6 is going to teach you with My Family Plate’s™ ABCD Healthy™.
Tip #6 is an absolute must in helping you and your family get healthy. There is an understated misunderstanding of proper nutrition in this country. This could be in part because of busy schedules, eating out instead of cooking at home, or just never being taught what foods are nutritious and why we need them. In my case it was a combination of all three. It also can become challenging to remember how many servings of fruits, vegetables, grains, proteins, and dairy you consume in a day. And if you are trying to count calories, carbohydrates, or fats you most likely will either become obsessed or lose track sometime during your busy day.
In an earlier video I explained how to make a healthy plate at each meal. Tip #6 for helping you and your family get healthy challenges you to start making every meal My Family Plate ABCD Healthy™. When you use the ABCD Healthy™ way to create your meals you will insure you and your kids are receiving all of the recommended servings of fruits, veggies, grains, and protein your bodies need. As an added bonus you will no longer need to count anything ever again! Whether you are trying to lose weight or just make sure you are teaching your kids how to eat healthy, the ABCD Healthy™ plate technique is the answer.
To refresh your memory I will again explain what an ABCD Healthy™ plate looks like. The following is an example of an ABCD Healthy™ dinner.
A (protein)= Pan seared salmon
B (vegetable)= steamed broccoli
C (whole grain)= whole grain brown rice
D ( fruit)= fresh pineapple
This is a completely healthy dinner. If you have an A-protein, B-vegetable, C-whole grain, and D-fruit at every meal you will NEVER need to worry again. Of course there are “3” rules you must follow in order to really make this work for your health, your family’s health, and weight loss if that’s what you are trying to acheive.
Rule #1- Eat two to three small snacks throughout the day.
Eating healthy snacks throughout the day will help prevent overeating at breakfast, lunch, and dinner. Breakfast, lunch, and dinner should never be skipped! Skipping meals is not good for your or your kids. In between breakfast and lunch eat a planned snack and also between lunch and dinner. Some examples of healthy snacks that My Family Plate recommends are:
-an apple with 2 tablespoons of peanut butter
– home made air popped popcorn
– whole grain crackers with hummus.
Watch Tip#4 that teaches you the healthy things to snack on and also what snacks to stay away from.
Rule #2- Make sure your food picks for ABCD are healthy choices.
When choosing your ABCD Healthy foods be aware of what you are picking out. For example breaded fried chicken or McDonalds chicken nuggets are not healthy choices for your A-protein. Healthier options would be baked chicken, turkey meatballs, Tilapia with chili lime salsa, or grilled turkey burgers. Also remember to look for 100% whole wheat or whole grain when choosing your C-whole grain. Many foods claim that they are whole grain and are really not. One way to know is to look at the fiber content on the nutrition label. Three grams of fiber or more per serving is a good indication that the item is whole wheat/grain. Some great choices are whole grain bread, whole grain rice, whole grain cereal, whole grain wraps and whole grain pasta. Just use common sense. If the food is drenched with oils and grease it probably is not a healthy choice.
Rule #3- Drink Water and follow Tip #1!
Water doesn’t count as any calories and is something your body needs everyday. Tip #1 stresses that you should give up soda, juice, and all sugary beverages. Rule #3 is adding to that tip by saying drink at least 8 eight ounce cups of water everyday. Also, use skim milk for your coffee, cereal, or when you are cooking. Skim milk is healthier and can provide your body with all the same nutrients that whole and 2% milk does without the added sugars, fat, and calories.
The last thing to remember when eating My Family Plate’s ABCD Healthy™ way is that you don’t always have to have a “B-vegetable” at breakfast. It works great if you are making a veggie omelet but if you are having a My Family Plate Breakfast Parfait it would be silly to have peppers on the side! So if you want to leave the “B” out of the ABCD Healthy™ way at breakfast it is okay.
Okay you now are 6 tips richer in helping you and your family get healthy! Start planning your meals using the ABCD Healthy™ way today. If you need some examples of meal plans with grocery lists that use My Family Plate’s ABCD Healthy™ technique download the FREE Starter Kit for 3 weeks of ideas. If you come up with ABCD Healthy™ meals that your family loves share them below and on our FACEBOOK fanpage.