Food & Consumer Education ___ By : Sarugesh What is a healthy side dish? It is a healthy food item that accompanies the entrée or main course at a meal. Here are some pictures of how a healthy side dish looks like. 2 Why should we include a healthy side dish? A healthy side dish is very important as it has carries serious health rewards. The possibilities to making one is endless and the benefits are huge. It makes a substantial contribution to disease prevention, healthy weight and youthful energy. Improve muscle performance They also help to improve the performance of the mitochondria – which is basically little structures inside of our cells which helps us to produce energy, as well as inform and power our muscles. 3 Build strong bones Not only does it help our muscles but our bones which are in low vitamin k too. It will strengthen our bones to help us perform tasks. Improve skin tone It also improves hydration in our bodies, which is a basic necessity for not only youthful skin tone buy various basic bodily functions too. 4 What ingredients must we use less of / avoid? Why? Most people often make a blunder when it comes to salad dressings. They often load it with high fructose corn syrup for flavor and processed trans fats to prolong shelf life. This is a blunder as it can cause some serious problems. Excess fructose in your diet leads to resistance in insulin and leptin which are major contributors to diabetes and other chronic diseases. Thus it is a good idea to avoid this. 5 Another common mistake is the addition of cooked or processed foods to a salad. These include deli meats. Deli meats contain a lot of preservatives which have been linked to an asthma-related sensitivity and allergy in some cases. Other “wrong” ingredients are full-fat cheeses and salted /candied nuts. They add flavor and texture, but they come with a price tag of calories, unhealthy fats and extra sugar. Hence this too is something that you should avoid. How can we use “ My Healthy Plate” to create a healthy side dish? We can follow the same method. 6 Fill up half the plate with fruits and vegetables. If you look at “ My Healthy Plate” half of it is fruits and vegetables as they are full of nutrients that support good health. Include whole grains. One quarter of “My Healthy Plate” are whole grains. Whole grains have been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Whole grains also provide more nutrients, like fiber, than refined grains. Examples of whole grains are barley, millet and popcorn . 7 8 9 Add lean protein The other quarter of “My Healthy Plate” consists of lean protein. Choose protein foods such as chicken, lean beef , pork or turkey, and eggs, nuts, beans”,or tofu.