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Eat This, Not That: Simple Meal Swaps for National Nutrition Month

In March, we celebrate National Nutrition Month, the perfect time to take a moment and evaluate the foods we’re eating and look for small ways to make healthier choices.

In our blog series, Eat This, Not That, we ask our Culinary Directors to share meal ideas for breakfast, lunch, and dinner, and suggest simple swaps that can make a big difference in creating a more balanced diet. While these tips are helpful for anyone looking to eat a little healthier, they can be especially beneficial for seniors who want to focus on heart-healthy meals.

For this edition, we asked Avita of Brunswick Culinary Director Bruce Lieberman to share some of the healthier swaps he incorporates when preparing meals for residents.

Our Residents Eat Local

When Bruce plans his menus, he often starts by incorporating plenty of fruits, grains, and vegetables, and whenever possible, he sources ingredients locally. Many of the eggs served at Avita of Brunswick come from Senza Scarpe Farm, while Six River Farm provides seasonal squashes and greens. Additional produce is sourced through Native Maine, which works with local farms throughout the region.

For special events like Thanksgiving and Christmas, Bruce sources local turkeys from Warren Poultry Farm and ham from Winter Hill Farm. He also enjoys visiting local farmers markets to find seasonal ingredients that inspire new menu ideas.

Let’s take a look at a few of the healthier meals Bruce enjoys preparing for residents, and some classic dishes he recommends swapping out.

Breakfast

Eat This: Egg white and avocado breakfast taco on a corn tortilla with fresh salsa and cotija cheese
Not This: Stuffed French toast with preserves

The egg white breakfast taco provides a great balance of lean protein, healthy fats, and complex carbohydrates, which helps keep you feeling full and energized longer. The French toast option, while sweet and delicious, relies more heavily on refined carbohydrates and added sugar, which break down quickly and can lead to energy crashes later in the morning.

At Avita of Brunswick, Bruce offers classic breakfast staples like eggs, sausage, and bacon most days, along with rotating specials such as granola, yogurt, oatmeal, cream of wheat, fresh fruit, and house-baked goods.

Lunch

Eat This: Green goddess bowl with quinoa, avocado, pickled vegetables, roasted tomatoes, grilled chicken, baby greens, and house-made dressing
Not This: Patty melt with chips

The Green Goddess Bowl provides a well-balanced mix of protein, healthy fats, complex carbohydrates, fiber, and nutrient-dense vegetables. Patty melts, on the other hand, tend to be higher in saturated fats, refined carbs, and calories, while offering fewer nutrients overall.

Lunch at Avita of Brunswick is typically a lighter meal, and residents can choose from a variety of salads, sandwiches, wraps, or protein bowls. Bruce enjoys incorporating quinoa, ancient grains, kale, and other leafy greens into many of these dishes.

Dinner

Eat This: Spring Chicken Pasta with fresh peas, arugula, toasted almonds, grilled chicken, tomatoes, goat cheese, and jicama with a house-made lemon sauce
Not This: Fish and chips

The Spring Chicken Pasta is packed with vegetables and balanced flavors, and the lemon vinaigrette offers a lighter alternative to heavier cream-based sauces. Meals like this provide sustained energy and plenty of nutrients.

Deep-fried dishes like traditional fish and chips tend to be higher in calories and unhealthy fats due to the frying process.

At Avita of Brunswick, dinner is typically the largest meal of the day and may include dishes like pastas, quesadillas, or braised meats. One unique aspect of the kitchen is that Avita does not use deep fryers. Instead, breaded foods are baked or pan-seared, allowing residents to still enjoy comfort classics in a healthier way. Even when fish and chips appear on the menu, the fish is prepared without deep frying.

Looking for more ideas on simple meal swaps you can make at home? Check out our first Eat This, Not That blog to discover more healthy alternatives for your next meal.