What's For Dinner? The Healthy Way To Build Your Plate

By Dominic Zumbrun

We all want to lose weight, look great and feel amazing. Most days, you probably get off to a good start with a healthy breakfast and lunch. Then evening hits. You come home feeling completely drained, in need of anything that will refuel your body.

Good news! Dinner doesn’t have to be a struggle every day. It’s simple to stay on track with these tips on the best way to fill your plate. Pick one from each of the four categories, and you’ve got a delicious, healthy dinner.  

Embrace Protein

Protein is not just for muscle mass and weight gain. Lean protein is crucial to weight loss because it provides a feeling of fullness for longer than other foods. You also burn more calories while processing high-protein foods, because your body has to work harder to digest, metabolize and use them. Here are a few examples of delicious, lean protein options for dinner:

• Grass-fed bison burger (4oz)
  
• Wild Atlantic salmon (5oz)
  
• Chicken kebabs (4oz)
  
  

To season, consider using Greek yogurt and other healthy additions like lemon, dill, and garlic.

Include Nonstarchy Vegetables

Vegetables are an important part of any meal. To make the most of your veggies, choose those that are of the nonstarchy variety. These are rich in fiber, phytonutrients and minerals that are needed for optimal performance. Fiber-rich vegetables also aid in the digestion process. Some examples include:

• Asparagus spears (10)
  
• Green beans (2 cups)
  
• Zucchini linguini (2 cups)
  
• Simple butter lettuce salad (2 cups)
  
  

To make these veggies extra-yummy, add seasonings like extra-virgin olive oil, Dijon mustard, sea salt, lemon juice and fresh herbs.

Eat Good Carbohydrates

All we seem to hear is that carbs are evil, but that’s not the case. While some carbs should certainly be avoided, others are vital to a well-balanced diet. Appropriately portioned complex carbs fuel your body and help you feel more satisfied with less. Try one of these side dishes:

• Cooked quinoa (? cup)
  
• Cooked black beans (½ cup)
  
• Cooked brown rice (? cup)
  
• Cooked lentils (½ cup)    
  
  

Choose Healthy Fats

Eating too much of any macronutrient (carbs, protein, fat) will cause weight-gain, but consuming healthy fats in the right portions is a great way to add flavor to your diet. Healthy fats also keep you feeling full, and many are high in inflammation-fighting omega-3 fatty acids. For a delicious dinner, skip the grease and try these oils instead:

• Coconut
  
• Walnut
  
• Grapeseed
  
• Sesame
  
• Extra-virgin olive
  
  

One to two tablespoons is all you need, since a little goes a long way.

Eating a balanced dinner is crucial to weight-loss success, as is exercise. To find the support you need to stay on your health journey, reach out to Downtown Athletic Club today.

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