Whole grains, lean proteins, fresh fruits and vegetables, and healthy fats are all important components for a well-rounded diet based on healthy eating. The Dietary Guidelines for Americans outlines the recommended portion sizes for each food group – listing how much the average person should eat daily from each to maintain a healthy lifestyle. But if you know someone who is a picky eater (or if you are the picky one), it can be difficult to get all the essential vitamins and nutrients from these different food groups.
For adults, if you are preparing your own food, it is easy to skip out on essential nutrients if you aren’t buying healthy foods or consciously making healthy choices with your meals. For parents struggling with a picky eater, many look for ways to hide extra servings of vegetables in dishes that their child will eat.
Whatever your scenario, finding creative ways to incorporate more vegetables, fruits or plant-based proteins into meals that you would actually want to eat is a good place to start. Here are some recipe ideas and inspiration to get you started:
Appetizers
Sometimes sneaking healthy foods into a dish doesn’t have to be sneaky at all. Wow your guests or family members with these delicious starters with a colorful (and healthy) twist.
Brussel Sprout Tots with Plum Sauce
Entrees
When it is time for the main course, adding in extra vegetables and plant proteins is great way to turn a favorite dish into something new. If you are looking to transition to a more plant-based diet, these simple substitutes are a good place to start.
Sweet Potato and Black Bean Burgers
Pastas
Almost everyone loves pasta. While many dishes are often high in carbs with fatty or creamy sauces, pasta is also one of the easiest dishes to make healthier versions over. Whether you prefer swapping your classic noodles for whole grain varieties or vegetable alternatives, or if you are looking to lighten up typically heavy sauces, there are many options for you:
Turkey Ragu over Carrots and Spaghetti
Chicken Parmesan with Zucchini Noodles
Shrimp and Chicken Caulifredo Pasta
Spaghetti Squash and Meatballs
Desserts
Your sweet tooth doesn’t have to suffer when you are trying to eat healthy! These easy-to-make desserts creatively incorporate healthy ingredients so well, you wouldn’t even know they are there.
To find a doctor at Henry Ford, visit henryford.com or call 1-800-HENRYFORD (436-7936).
Bethany Thayer, MS, RDN, is the director of the Henry Ford Center for Health Promotion and Disease Prevention. Learn more about Bethany.
