According to the United States Department of Agriculture, a healthy dinner should be composed of a variety of foods and beverages rich in nutrients while limited in saturated fat, cholesterol and added sugar and salt. For most people, it is important to keep caloric intake within a range that will prevent weight gain. The food groups you may choose from include meats and protein, vegetables, fruits, grains, dairy and fats.
Fruits and Vegetables
If you are eating approximately 2,000 calories per day, you may eat 4 servings of fruit and 5 servings of vegetables daily. A healthy dinner could include 1 serving of fruit and 2 servings of vegetables. One apple, 1/2 cup of canned peaches or 1/2 cup of fruit juice all constitute a serving of fruit while two cups of spinach or one cup of cooked carrots constitutes a serving of vegetables. Try to eat a variety of vegetables at dinner to ensure that you consume all needed nutrients.
Carbohydrates
Approximately 8 servings of carbohydrates, or grains, can be eaten daily, so 2 to 3 servings of grains may be consumed as part of a healthy dinner. Whole grain products contain the highest levels of fiber and are typically low in saturated fat and cholesterol. Whole grain pasta, bread and rolls can be easily incorporated into a healthy dinner. One slice of bread or 1/2 cup of cooked pasta constitutes 1 serving of grain.
Low-Fat Dairy
Low-fat dairy products provide protein and calcium but avoid the saturated fat that is found in many types of meat. Low-fat milk, yogurt and cheese are all excellent choices to include as part of a healthy dinner. A cup of fat-free milk or 1 1/2 oz. of fat-free cheese would be excellent additions to your dinner plate. Avoid full-fat cheese, milk and butter as these products are high in both calories and saturated fat.
Meats and Protein
Six ounces of meats and other high-protein foods such as beans and fish may be consumed daily. If you do not eat other meat during the day, a 6-oz. piece of chicken or fish would be one way to increase your protein intake. Avoid red meat as it is high in saturated fat. Fatty fishes such as salmon are excellent choices because they contain omega-3 fatty acids which improve the health of your blood vessels. Be creative with your dinner choices -- 6 oz. of fish topped with fruit salsa includes your entire daily serving of meat as well as one of your fruit servings.
Fats
While fats can be part of a healthy dinner, you will want to choose monounsaturated and polyunsaturated fats that do not increase your cholesterol levels. Even these fats should constitute less than 35 percent of your daily calories. Foods rich in healthy fats include nuts, fish, avocado and plant-based oils. A sprinkling of nuts and two tablespoons of light salad dressing would be sufficient fat intake as part of a healthy dinner.
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