By Taylor Sutton, MS, RDN, LD
United Supermarket Dietitian
One of the easiest ways to up the nutrition on your plate is by making some easy swap-outs! It’s not as hard as you might think! Whether you’re preparing to host a group or going about a normal day, check out this list of items you can swap out to improve your plate!
Beans
Beans will add more fiber and protein to help balance out blood sugar spikes. Whether you add a bean-based dip, or hummus, as a topping to your nachos or mix in with a meat-focused mixture these are all great ways to incorporate more.
Plain Nonfat, Greek yogurt or Cottage Cheese
Thick creamy sauces can add excess fat and calories so by subbing a lower fat, but higher protein option you’ll save calories to be used on other items on the spread while still giving you a great-tasting product.
Guacamole
Adding more plant-based fat is a no-brainer. Not only is avocado a nutrient-dense choice from a fat perspective, but also the fiber and additional vitamins and minerals. We love a good homemade version, but if you don’t have time, our fresh cut or yo quiero brands get the job done. Pair it with a bean based chip and thank us later!
Ground Turkey or Chicken
Choosing a leaner protein might be the perfect play. In soups or chili the taste difference is minimal but the nutrition gain is taken to the next level.
Mini options
Think brownies, cookies, sliders, meatballs and more! We definitely don’t want you feeling deprived of anything, quite the opposite actually, so bring the mini size or if you are enjoying someone else’s dish if it is too large, cut it in half or quarters.
Fill Half Your Plate with Produce
Ideally, a plate should start out with half of it being filled with vegetables. Not only does produce offer vitamins, minerals and nutrients, but they will help you feel fuller longer due to their water and fiber content.
Sparkling Waters
By alternating sparkling waters with alcoholic beverages, you take down the calorie load significantly and also help yourself stay better hydrated.
Chicken with Vegetables and Dip
Ingredients
- 4 oz Blue Cheese
- 1/2 c. Fat Free Greek Yogurt
- 1/8 tsp. Cayenne
- 1/8 tsp. Ground Dried Mustard
- 1/4 tsp. Black Pepper
- 1 c. Tri-Colored Peppers
- 1 c. Celery
- 1 c. Carrot Sticks
- 1 lb. ReadyMeals Grilled Chicken
Directions
1. In a small serving bowl combine the blue cheese and yogurt to mix well.
2. On a rectangular platter set the bowl in the center.
3. If you’re chicken is not already diced in 1-inch cubes, do so now.
4. With the chicken, place it in a football shape around the bowl.
5. Fill in the rest of the rectangle with the vegetables and serve.
