What Should a Healthy Illinois Platter Include to Keep You Fit?

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In-season fruits and vegetables that are grown locally are less expensive. You can also find them in abundance in the markets and stores. Introducing new food to your family in the season can be a great way. Say if you live in Lincoln Square, Illinois, you should search for options that are indigenous to the place.

Illinois has weather conditions that can support a wide range of fruits and vegetables. If you check the temperature in Lincoln Square, Illinois, you will see it has an average temperature of 49.65 °F or 9.8°C. May and April see the most amount of rain. 

These weather conditions support a wide array of fruits of vegetables, including Plums, Winter Squash, Sweet Potato, Potatoes, Onions, Greens, Garlic, Turnip, Pumpkin, Grapes, Broccoli, Apples, Tomatoes, Radishes, Peaches, Melons, Berries, Rhubarb, Peas, Lettuce, Cherry, Cabbage, Asparagus, and Corn.

With so many options and varieties to choose from, what do you include in your platter?

Start Small

The dream of a healthy lifestyle can be in your reach if you plan to make small changes, one at a time. You can achieve this by choosing to opt for one change and focus on it for the time being. Then with time, you bring your family on board. It is a known fact that children mostly learn by watching their role models, i.e. their parents.

For example, you may start your healthy regiment by choosing to ensure one vegetable minimum in your evening meal. Setting such goals, in the beginning, can help you drive everyone to look forward to it. You can plan for short celebrations after the goal is in sight, this helps further elevate the morale of the family members.

The following week can have another dietary change in the form of a task. You can easily have a healthy eating regimen that can do wonders for your family and you, even before you know it.

What Can Be an Optimum Palate?

Going back to basics, making changes to include five food types, can help you provide your family with a healthy diet. By this process, you can get a healthy eating style that has the potential to do wonders for your family and you. However, you can never miss the one change at a time approach when implementing this.

The five food groups that can help you achieve an optimum palate are vegetables, dairy, fruits, proteins, and grains. The administration of these in the right quantities can help meet the nutritional requirements of your family and you.


You can choose to include any vegetable or juice as part of meals. Choosing fresh produce that is available in Lincoln Square, Illinois, can help you to adapt a platter, as per the local produce. This group of food items makes up one of the vital nutrient suppliers for your body. 

A crucial aspect to note here is that if you plan to lower your intake of salt in the body, you can choose the low sodium canned vegetables. Another way to tackle it can be to wash off the vegetables properly, before consuming them to remove the excess sodium on them.

Low-sodium diets are mostly advisable to people who have high blood sugar, heart disease, or kidney disease. It helps to control the symptoms associated with these diseases and eradicate the chances of aggravation of the complications. However, you can note that this is not a recommended treatment and merely an aid in the process.

Although all vegetables are great choices to be on your palate, you can have a mix of dark green, orange, and red veggies. It will help tantalize your taste buds. For this purpose, you can consider adding kale, carrots, spinach, orange, or red bell peppers to your week’s menu.


The milk and its derivatives make the dairy group of foods. Nutrients are abundant in the products like cheese, yogurt, and milk. The presence of protein and calcium is especially helpful for good health upkeep. Calcium is crucial for strengthening bones and teeth too. 

The Dairy group also includes soymilk when it includes calcium. You can opt to choose more fat-free or low-fat options. A daily serving two to three times can help meet the requisite levels. One serving includes an eight-ounce glass of milk.


For fruits, any choice you make, be it fresh, juice, canned, dried, or frozen, are all great solutions. You can try to choose more Illinois-based whole and fresh food whenever possible. It is advisable to opt for canned fruits with a hundred percent fruit juice that has a lighter syrup vis-a-vis heavy ones. You can include 1 cup or eight-ounce of juice in your platter.


These include both the sources of proteins that you get from vegetable and meat-based options. Sources like meat, eggs, seafood, poultry, nuts, peas, and beans are all rich in proteins and other essential nutrients good for a healthy body.

A good choice for the heart can be to select low-fat or lean sources like skinless chicken, extra-lean beef, beans, or unsalted nuts.


You can choose to include any cereal grains like wheat, barley, and oats in your platter. The most common food options in this category include bread, tortillas, pasta, cereals, crackers, and rice. They are a rich source of carbohydrates for the body.

One of the best ways can be to choose carbohydrates for half of the meal occasions. These are a great source of nutrition for your body and at the same time have great flavors too. The preferred choice of grains people generally have, includes quinoa, corn tortillas, brown rice, oatmeal, and whole-wheat bread.

So, as you see, there are many benefits of planning for a meal, sourced locally. It can help you with foods that are healthy and can be available throughout most of the year. Also, they are much more affordable and fresh when you opt for in-season fruits and vegetables.




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