3 classic dinners with healthy makeovers

The most chaotic time in most households is suppertime. You're tired, the family is hungry and you just want to get something on the table fast. The good news is that you can make your supper more healthful without spending any extra time making the meal.

• 400 g (2 c) cooked regular spaghetti
• 250 ml (1 c) tomato sauce
• 100 g (3.5 oz) beef meatballs
• 2 small slices Italian bread with 15 ml (1 tbsp) butter
• 75 g (1 c) salad with cucumber and tomato
• 15 ml (1 tbsp) blue cheese dressing
• 250 ml (8 oz) soft drink

Total GL: 62; total calories: 1,170.

• 200 g (1 c) cooked whole wheat spaghetti
• 125 ml (1/2 c) tomato sauce
• 100 g (3.5 oz) turkey meatballs (using 90% fat-free ground turkey)
• 150 g (2 c) salad with tomato, cucumber, olives and red onion
• 30 ml (2 tbsp) oil and vinegar dressing
• 250 ml (8 oz) unsweetened iced tea

Total GL: 14; total calories: 550.

• Cut the spaghetti portion in half and switched to whole wheat spaghetti to add fibre and lower the GL.
• Eliminated the bread and doubled the size of the salad (just as filling as bread), thus swapping empty calories for fibre and vitamins and lowering the GL.
• Topped the salad with oil and vinegar dressing instead of blue cheese to cut saturated fat and add a dose of sugar-lowering acid from the vinegar.

Better still: Choose a whole wheat pasta that contains extra protein, fibre and omega-3 fatty acids.

• 200 g (7 oz) grilled "select" sirloin steak
• 1 medium baked potato with 15 ml (1 tbsp) butter
• 75 g (1 c) salad with 15 ml (1 tbsp) ranch dressing
• 1 slice French bread with 15 ml (1 tbsp) butter
• 125 ml (4 oz) red wine

Total GL: 64; total calories: 1,003

• 200 g (7 oz) grilled "select" sirloin steak
• 1/2 baked medium sweet potato with 7 ml (1/2 tbsp) good-for-you margarine
• 125 ml (1/2 c) steamed broccoli
• 150 ml (2 c) mixed greens salad with roasted red and yellow bell peppers and 30 ml (2 tbsp) oil and vinegar dressing
• 125 ml (4 oz) red wine

Total GL: 12; total calories: 481.

• Replaced the white potato with half a sweet potato to dramatically decrease the GL. Eat the skin for added fibre.
• Doubled the salad size. Salad is filling and full of low-GL nutrition.
• Changed the ranch dressing to oil and vinegar to decrease unhealthy saturated fat and provide extra acidity, which lowers the meal's GL.
• Replaced the bread with broccoli to add vitamins and fibre and lower the GL.

• 1 roasted chicken breast with skin
• 250 ml (1 c) mashed potatoes
• 125 ml (1/2 c) gravy
• 250 ml (1 c) stuffing
• Mineral water with lemon

Total GL: 51; total calories: 1,053.

• 1 roasted chicken breast without skin
• 75 ml (1/3 c) gravy
• 250 ml (1 c) apple-walnut stuffing
• 175 ml (3/4 c) spiced carrots
• Mineral water with lemon

Total GL: 28; total calories: 760.

• Eliminated the chicken skin, a significant source of saturated fat (which hampers insulin sensitivity) and calories.
• Cut out the mashed potatoes and replaced them with carrots to increase fibre and vitamins and substantially lower the GL of the meal.
• Added apples and walnuts to the stuffing to decrease the GL (more apples and walnuts mean less bread) and add some "good" fat from the nuts to further lower the GL.

Keep this guide in mind and makeover your favourite meals for a healthier diet your entire family will enjoy.

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