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
