Smart tips for healthier family meals

...In 2011, the United States Department of Agriculture (USDA) turned the long-worshiped Nutritional Pyramid into myPlate! The new Plate-shaped logo is meant to serve as a quick way to remember the recommended amount of portions for each food group per day. And Americans are catching on!

The circular plate is sliced into wedges to display the four basic food groups: Fruits, Grains, Vegetables and Protein plus dairy. Here are some tips and tricks to make sure your meals keep your family "healthy today, tomorrow, and for the future.

• Make half your plate veggies and fruits.Choose red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, and broccoli.
• Add lean protein. Choose protein foods, such as lean beef and pork, or chicken, turkey, beans or tofu. Twice a week make seafood the protein on your plate.

• Include whole grains. Aim to make at least half your grains whole grains. Look for the words “100% Whole Grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.

• Don’t forget the dairy. A cup a fat-free or low-fat milk with a meal provides the same amount of calcium and other nutrients as whole milk, without the fat and calories. Don’t drink milk? Try soymilk (soy beverage) or include fat-free or low-fat yogurt in your meal.

• Avoid extra fat. Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. For example, steamed broccoli is great, but instead of cheese sauce, try sprinkling low-fat parmesan cheese or a squeeze of lemon.

• Take your time. Eat slowly; enjoy the taste and textures, and pay attention to how you feel. Be mindful. Eating very quickly may cause you to eat too much.

• Use a smaller plate. Having a small plate helps with portion control. You can finish your entire plate and feel satisfied without overeating.

• Take control of your food. Eat at home more often so you can control your calorie intake. If you do decide to eat out, check and compare nutritional information and choose healthier options such as baked instead of fried.

• Try new foods. Keep it interesting by picking out foods you’ve never tried before, like mango, lentils, or kale. Trade fun and tasty recipes with friends or find them online!

• Satisfy your sweet tooth in a healthy way. Indulge in a naturally sweet dessert dish – fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.