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Still the same familiar dinner menu with favorite dishes, but you can swap out some ingredients to make the meal healthier, cut down on harmful substances to the body. Here are 10 suggestions for a healthy dinner menu that you can refer to.
1. Grilled fish instead of frying
How you prepare your fish makes a big difference to your heart health. Grilling instead of frying cuts down on artery-clogging saturated fat. Example healthy dinner menu: Oven-roasted cod, spiced tilapia or grouper; Grilled on a griddle of snapper, sea bass, or halibut. Compared to fried fish, you will cut about 70 calories and half the amount of saturated fat in each serving of grilled fish.
2. Use Greek Yogurt Instead of Mayo
Nutritionists recommend replacing all or some of the fatty mayo with fat-free Greek yogurt when added to tuna or chicken salad. You can also spread a spoonful of this thick and tangy yogurt on a lean chicken sandwich filled with veggies. This dinner menu will help you reduce fat calories, while adding some protein and calcium.
3. Use flaxseeds to bake cakes instead of eggs
You can make muffins, breads, pancakes, cookies and even chocolate cakes with flaxseeds instead of eggs. As a substitute for one large egg, mix 3 tablespoons ground flaxseeds with 1/8 teaspoon baking powder in 3 tablespoons water. This way helps you add fiber and avoid cholesterol in egg yolks, thereby controlling harmful cholesterol levels in the body.
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4. Reduce fat from cheese, beef
Pizza and cheesecake favorites are often full of fat. Switching to a low-fat diet will help you cut down on 9 grams of saturated fat per serving. This is an essential way, especially for someone who is trying to consume less than 16 grams of fat per day to protect heart health. You can also choose fresh cheese or any reduced-fat variety. Using low-fat ground turkey breast as a substitute for ground beef in pasta is another way to build a healthy dinner menu.
5. Choose fresh fruit instead of canned
Fruits are high in fiber and low in calories, so it's good for your weight and blood pressure. However, choose to eat natural fresh fruit and skip the canned fruit in syrup. Even a cup of peaches soaked in light syrup served with peach cake or peach tea has 33 grams of sugar, the equivalent of a bowl full of juicy slices of fresh peaches accompanied by a small candy bar.
6. Whipping cream instead of cream cheese
Many people love cream cheese in milk tea or sweet bread. However, if you choose whipping cream, you can cut calories and saturated fat by about half. For example, 2 tablespoons of cream cheese has 100 calories and 6 grams of saturated fat, while whipped cream has only half saturated fat and 60 calories.
7. Eat oranges instead of drinking orange juice
Orange juice and meals often go hand in hand. But if you want to get all the nutrients from an orange, it's best to eat the whole orange instead of just squeezing the juice. A full cup of orange juice contains about 21 grams of sugar and almost no fiber. Meanwhile, a large orange has slightly less sugar - about 17 grams, but more than 6 times more heart-healthy fiber.
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8. Turkey sausage instead of pork or beef sausage
Choosing low-fat turkey sausage instead of pork or beef sausage is good for your cardiovascular system. Make a dinner menu by simmering hot dogs with beans and fiber-rich veggies. A meal with 3 servings of lean turkey sausage adds only 1.5 grams of saturated fat. While the same amount of pork sausage contains 3 times more unhealthy saturated fat.
9. Dessert with fruit instead of ice cream
Ice cream often tops the list of delicious desserts on dinner menus, especially when the weather is hot. However, you can cool it down with 1⁄2 cups of juicy frozen blueberries, topped with a layer of fat-free yogurt ice cream. This sweet dessert has almost no saturated fat, while some ice creams have up to 14 grams of unhealthy fat and a variety of other unnecessary additions. This way also reduces calories and sugar, which is very suitable for people who are watching their weight.
10. Make your own oatmeal instead of using instant
Oatmeal is a popular choice to help lower cholesterol, thanks to its soluble fiber content. But one packet of instant raisin-flavored oatmeal can contain 15 grams (3 teaspoons) of sugar. Make your own oatmeal using real oats instead. You can sprinkle more raisins and a little cinnamon with about 9 grams of sugar. It takes longer, but this healthy dinner menu can make a big difference to your weight and your heart.
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Reference source: webmd.com
