How to Cook a Healthy Dinner

Preparing a healthy and nutritious dinner need not be difficult or time consuming. By following some safe preparation techniques and choosing your menu wisely, you'll cook up a tasty meal that fulfills the recommended nutrition guidelines, while keeping your family happy. The U.S. Department of Health and Human Services (HHS), in conjunction with the U.S. Dept of Agriculture (USDA), offers an easy-to-follow plan to assist you in cooking a healthy dinner.

Things You'll Need

• Grain products
• Vegetables
• Fruits
• Dairy products
• Protein sources

Instructions

1. Choose your protein source. The USDA food pyramid, revised in 2005, suggests that you provide protein at every meal. An adult needs approximately 6 oz. of lean protein, and a child needs between 2 and 4 oz. per day. Choose from lean sources of meat, poultry or fish, or substitute a non-meat source of protein, such as beans, from the USDA protein chart. (See Resources,)

2. Select a grain product to complement your dinner. Whole-grain products that provide fiber are healthy choices. Include a serving of brown rice as a side dish, or offer a bread product, such as whole-wheat rolls, cornbread or another baked product. If you serve grain products that contain refined grains, such as white bread, rolls and crackers, choose a vitamin-fortified product that enhances the nutritional value. Read the label on the product and compare the nutritional content to other bread products.

3. Include 1 or 2 vegetable choices with your dinner. Children should eat a minimum of 1 cup of vegetables a day, while an adult may eat 3 or more cups. Green vegetables, such as spinach, lettuce, broccoli or cabbage, can be served raw in a salad, or steamed. Yellow vegetables, including squash and carrots, offer a healthy side dish. Limit starchy vegetables, including potatoes, corn or peas, to one serving per individual. (See Resources.)

4. Offer dairy products as part of a healthy dinner. Children or adults may enjoy drinking a glass of milk, and you can include reduced-fat cheeses, yogurt or cottage cheese. Dairy products provide calcium for the development of strong bones in children and for muscle maintenance and bone health in adults.

5. Finish off your meal by offering a healthy dessert of fruit. A bowl of diced, fresh fruits, such as sliced bananas, strawberries or melons, in season, provides a sweet finish to your dinner, while offering potassium and other vitamins.

6. Count calories and keep it fresh. The USDA reports that fruits and vegetables that are fresh are higher in nutritional content. In addition, selecting low-fat dairy products and low-sugar items allows you to put together a tasty dinner, while providing foods that contribute to your family's health.

7. Follow safe food-preparation techniques, including washing your hands thoroughly before beginning to cook, and rewashing after you handle raw meat or pet the dog. Wash and dry your cutting boards immediately after use, and avoid placing non-food items, such as schoolbooks or shopping bags, on the kitchen counter. Use an antibacterial spray cleaner on the counter when wiping off food debris, and replace your kitchen towel frequently.

Resources

• USDA acceptable protein sources
• Choose from a healthy assortment of vegetables
• Download individual healthy meal planners for children of all ages