Healthy eating can include favorite foods

March 31, 2013 at 4:21 PM   |   Comments

DALLAS, March 31 (UPI) -- The Academy of Nutrition and Dietetics is encouraging people to achieve nutritional goals without forsaking favorite foods, a U.S. expert says.

Lona Sandon, a registered dietitian at the University of Texas Southwestern Medical Center in Dallas, said proteins should be regarded as a side item, while vegetables should make up the largest portion of meals.

Sandon suggests adding bursts of color as a tool to make sure meals contain a healthy balance of vegetables, grains and proteins.

"The more colorful vegetables on your plate, the better off you are," Sandon said in a statement. "You don't always have to change everything you eat; the trick is to find good things in what you eat every day."

A few of Ms. Sandon's nutrition tips tailored to cuisines from around the world:

-- Chinese: incorporate plenty of broccoli, kale, carrots and water chestnuts into stir-fry dishes. Opt for long-grain or brown rice instead of white rice.

-- African-American: make healthy vegetables like collard and mustard greens, sweet potatoes and corn the largest portion of your meal. Also, a 2-inch square of cornbread is a great grain addition.

-- Italian: strive to add artichokes, beans, spinach, bell peppers and zucchini to your favorite dishes. Instead of pasta, try using quinoa with a dash of olive oil as your main grain.

-- Mexican: color your dishes with plenty of jalapeno and bell peppers, onions, tomatoes and avocado. Corn tortillas contain fewer calories and less lard, making them a better choice than flour tortillas.

Topics: Lona Sandon
© 2013 United Press International, Inc. All Rights Reserved. Any reproduction, republication, redistribution and/or modification of any UPI content is expressly prohibited without UPI's prior written consent.
Recommended UPI Stories
Most Popular
To breakfast or not to breakfast? That is the question...
New data shows Melbourne is most well-rested city in the world
Daughters more likely than sons to care for elder parents
India asks Pepsi to cut down on sugar in its soft drinks
Yoga guru BKS Iyengar dies at 95
Trending News