Healthy Family Favorites

Welcome to week 3 of the Texas Beef Council’s Healthy Meals to Fuel the Family series

Nourish and balance are two key words when it comes to creating a healthy meal plan!   Good nutrition doesn’t have to be a challenge if you follow basic principles and keep it simple, like enjoying foods from all five food groups.   Look for whole foods that will nourish your body and enjoy family favorites that incorporate nutrient-rich ingredients with the comfort of a home-cooked meal!

Below you will find the following:

• Three suggested healthy family favorites, nutrition tips and online resources
• Advice for Today
• Fun Foods
• Holly’s notes

Three Great Healthy Family Favorites Featuring Beef

1. Beef Pot Roast with Maple Sweet Potatoes and Cider Gravy
2. Beef, Arugula and spinach Lasagna
3. Dijon-wine Steak Kabobs with Mushroom Wild Rice

Nutrition Tips

Portion size is always something of a mystery!   But you can create the Perfect Plate using the USDA My Plate guide:

• Start with a small plate that measures 9 “ 10 inches across (instead of the huge plate many of us are accustomed to).
• Fill half the plate with colorful fruits and vegetables “ the more color you have, the more vitamins and nutrients you are consuming!
• One fourth of your plate should be whole grains for fiber and folate.
• The other fourth of your plate should be lean protein “ a good rule of thumb for a portion is about the size of a deck of cards.
• You should also have one serving of dairy with your meal “ older children, teens and adults need three cups a day while children 4 to 8 years old need 2 ½ cups and children 2 to 3 years old need 2 cups.   (per USDA guidelines)

Additional tips to help you make healthy choices:

• Shop the perimeter of the store for the freshest, nutrient-rich foods including brightly colored fruits such as blueberries, strawberries and oranges and vibrant green, red, yellow and orange vegetables like tomatoes, spinach and orange bell peppers.   The more colorful a fresh food is the higher in nutrient and cancer-fighting anti-oxidants.
• Choose whole grain, fortified and fiber-rich bread and whole-grain pasta products instead of white breads and pastas.
• Select lean ground beef that is at least 90% lean for hamburgers, chili or other dishes that use ground beef.
• Always eat breakfast and include a lean protein when you can.
• Make an easy breakfast or snack from low-fat yogurt and fresh fruit.
• When snacking, choose brightly colored red, green, yellow and orange fruits and vegetables, low-fat dairy or lean beef jerky.
• Make a healthy sandwich using whole-grain breads and lean protein such as roast beef and top with dark green lettuce and bright red tomatoes.
• Turn a salad into an entrée by including fruits, vegetables and a lean protein such as grilled steak.   (Just like last week’s recipe challenge!)

Online Resources

My Plate Website

Find out more information about MyPlate and a visual of the perfect plate – http://www.choosemyplate.gov/

TBC Video “ Tenderloin Taste on the TBC YouTube Channel

Features tips on healthy family eating on a tight budget – http://www.youtube.com/user/TexasBeefCouncil

Fast Beef Facts from the TBC Healthy Living Section

Facts about the benefits of lean beef and how it stacks up to other foods – http://www.txbeef.org/healthy_living/fast_beef_facts

Nutrition Resources

Lean Cuts of Beef List

Download your own lean cuts of beef wallet card to keep handy – http://www.beefitswhatsfordinner.com/CMDocs/BIWFD/29%20lean%20cuts%20wallet%20card.pdf

Advice for Today

and in pdf format:   TX Beef advice for today

Fun Foods

and in pdf format:   TX Beef fun foods

Holly’s Notes:

I often dream about the beef pot roast with maple sweet potatoes and cider gravy

Such sweet dreams

I have made this several times and wrote about it here: Beef Pot Roast with Maple Sweet Potatoes and Cider Gravy

Have a yummy week!

Please publish your post by Thursday at noon and add the link to the comments below.

I will be writing a post round-up each week and including thumbnail pics from your posts in a collage and links to everyone’s yummy articles.

Once I see your link, I will also be tweeting them with the #TXBeef hashtag and we will be pinning them over on Pinterest {here is mine}.

Thanks so much!

Holly