Healthy meals

What is the big deal about eating healthy?

When switching over from a not so good diet to a healthy diet is not always easy. If you are not used to eating healthy, making little changes, and baby steps towards a healthy diet are the right direction to go. For example, switch to low-fat dairy products than full-fat dairy products or having fresh fruit and vegetables for a snack, instead of having salty chips. Eating healthy is important because most importantly it reduces type 2 diabetes, high blood pressure, high cholesterol, some cancers, and cardiovascular disease. It also helps individuals maintain their weight and have overall good health.

Examples of healthy snacks

Hummus and Vegetables

• hummus

• peppers, celery, carrots, or any vegetables of choice.

Yogurt and Fruits

• fresh fruits

• plain greek yogurt

• granola bar (optional)

Oat and date energy bites

• oats, nuts, and seeds

• dates

Veggie-tuna bites

• canned tuna

• shredded carrots

• pickles

• cucumber

• olives

• dijon mustard

• mayonnaise

• salt and pepper, whole-white based cracker

D.I.Y. trail mix

• almonds, walnuts, cashews, sunflower seeds

• dried fruit.

Apples and peanut butter

• two tablespoons of peanut butter

• apple slices.

Examples of healthy meals

Pan seared salmon with kale and apple salad

• 5-ounce center-cut salmon fillets (about 1-inch thick)

• 3 tablespoons fresh lemon juice

• 3 tablespoons olive oil, Kosher salt

• 1 bunch kale, ribs removed, leaves very thinly sliced (about 6 cups)

• 1/4 cup dates

• 1 honey crisp apple

• 1/4 cup finely grated pecorino

• 3 tablespoons toasted slivered almonds

• Freshly ground black pepper

• 4 whole wheat dinner rolls.

Marinated chicken breasts

• 1 to 2 tablespoons vinegar, like cider, balsamic, or red wine,

• 2 to 3 teaspoons dried herbs, like thyme, oregano, rosemary, or crumbled bay leaf

• 1 to 2 tablespoons mustard, whole grain or Dijon

• 1 to 2 teaspoon garlic or onion powder

• 1/4 cup extra-virgin olive oil (optional,)

• Kosher salt and freshly ground black pepper

• 4 boneless, skinless chicken breast, each about 6 ounces

Breakfast burrito

• 2 teaspoons canola oil

• 1/2 small red onion, diced (1 cup)

• 1 red bell pepper, seeded and diced

• 1 cup drained, rinsed canned black beans, preferably low-sodium

• 1/4 teaspoon chili flakes

• Salt and freshly ground black pepper

• 4 eggs and 4 egg whites

• 1/3 cup (about 1 1/2 ounce) shredded pepper Jack cheese

• Nonstick cooking spray

• 4 (10 inches) whole wheat tortillas (burrito size)

• 1/4 cup reduced fat-free sour cream or 2 percent plain Greek yogurt

• 1/4 cup salsa

• 1 large tomato, (4 ounces) seeded and diced

• 1 small avocado (4 ounces) cubed and hot sauce