Illinois 4-H

Health

Spark Activity: Magnificent Meal Makeover
Think about your favorite meal. You can probably think of ways to improve the quality of that meal to make sure your body is getting more of what it needs and less of what it doesn’t need. You can still enjoy your favorite meals, but a few smart changes can make you feel a whole lot better about eating them! Here are a few typical meals you could consider giving a “makeover” with some healthier alternatives:

• Burger and fries
• Spaghetti and meatballs
• Meatloaf and potatoes
• Pizza
• Pancakes
• Tacos or burritos

Remember to think fresh, not canned or processed. If there are a bunch of ingredients you can’t pronounce, it is probably not good for you.

Ingredient check: 

• Always avoid foods with trans fats. 
• Try to avoid foods with nitrates/nitrites, high fructose corn syrup, or artificial sweeteners. 
• Try adding vegetables or fruits, when possible. (Ex: Why not add a tomato into your grilled cheese? Or fresh cut strawberries & bananas on your pancakes?) 

Here are some great substitution ideas to help you improve your favorite meal:

• Replace ground beef with ground turkey or chicken.
• Replace french fries with baked sweet potato fries.
• Replace regular bread, pasta or rice with whole grain versions.
• Replace processed cheese with fresh cheese.

Now it is your turn!  Pick one of your family’s favorite meals to makeover for healthier alternatives.