How to Improve Meal Scores

 

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Need help getting your meal over 8? With a few simple tweaks you can improve it! Try one, or all three, of these tips to improve your score. 

Add, or Increase, Healthy Proteins

Healthy options include:

  • eggs
  • tofu
  • lower-fat options of cottage cheese and cheese
  • lean meats (fish, lean cuts of beef, turkey, chicken, etc.)

Add, or Increase, Healthy Fats

Healthy options include:

  • avocados
  • oils (olive, canola, peanut)
  • nuts
  • nut butters
  • seeds
  • olives

Reduce Serving Size of Carbohydrates

Starches

  • Breads - Biscuits, tortillas, muffins, waffles, rolls, pita pockets, pancakes
  • Cereals - Cold and hot cereals, granola
  • Grains - Grits, rice, couscous, pasta
  • Beans and Legumes - Beans, peas, lentils
  • Starchy Vegetables - Corn, hominy, potatoes, winter squash

Fruit

  • Apples, berries, cantaloupe, cherries, dried fruit, cherries, peaches, papaya, pineapple, etc.
  • Fruit juices

Dairy

  • Milk - Cow's milk, most lactose-free milks, evaporated milk
  • Some milk substitutes - Soy, rice, oat
  • Yogurt
  • Ice cream

Non-starchy Vegetables

  • Asparagus, onions, tomatoes, carrots, cucumbers, Brussels sprouts, cauliflower, celery, peppers, spinach, pea pods, green beans, cabbage, etc.

Sweets & Desserts

  • Cookies, pies, candy, cake, brownies, etc.

 

 

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