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Healthy Eating, Part 1

Want to eat healthy but afraid you'll be stuck eating celery stalks, lettuce sandwiches and cabbage soup? It doesn't have to be that hard.

Here are a few quick and easy suggestions to nudge you down the path towards healthier eating habits.

Remember: When you modify your eating behaviors, quick changes usually dont last. It should be a gradual, ongoing process. Try a few things for a while and then look for more ways to adjust.

  • Drink more water and unsweetened fruit and vegetable juices rather than soda and sugary juice drinks
  • Buy fresh fruits and veggies instead of canned
  • Eat poultry, fresh fish and lean red meat (remove skin and excess fat)
  • Try low-fat/non-fat dairy products such as yogurt, cottage cheese and milk (Hint: gradually reduce the % of fat rather than switching straight to non-fat. For example, drink 1% milk for a while, then move to ½% etc; it'll be less noticeable and more manageable)
  • Try light ice-cream, frozen yogurt, sorbet or ice milk instead of ice cream
  • Cook with canola or olive oil and light margarine rather than butter or animal fat oils
  • Use condiments sparingly (most just add fat, sugar or sodium)
  • Take your lunch
  • Avoid vending machines, convenience stores and fast food
  • Dont use vitamin and mineral supplements as a substitute for balanced meals
  • Remember moderation (Avoid super size or value meals)
  • Choose BBQ, sweet and sour, tomato, pesto or honey sauces instead of ranch, tarter or other cream sauces
  • Broil or grill rather than fry
  • Steam rather than boil vegetables
  • Find low-fat/no-fat options that you can substitute without too much of a sacrifice (fat-free sour cream, cool-whip, croutons, refried beans, and low-fat cream soup for recipes)

Here are some more suggestions to improve your diet:

  • Eat lots and lots of Fruits and Vegetables
    • Fruits and Vegetables contain more nutrients and fewer calories than any other food groups.
    • In the Nurses Health Study of 74,000 women, it was found that those who gained the least weight as they grew older were those who consumed the most fruits and vegetables.
    • These are also the foods, which protect against cancer, heart disease, high blood pressure, and diabetes.
    • Strive for 5 servings a day of fruits and vegetables as a bare minimum. Take carrots, apples, tangerines, and other easy packers with you in the morning. Keep kiwis, bananas, and green bell peppers on the counter. Have a salad AND a side of vegetables with your meals. It takes practice.
  • Eat Breakfast
    • Small frequent meals are linked to lower body weights than the same number of calories consumed in fewer, larger meals.
    • Alertness and test scores are higher when people have eaten breakfast than when they haven't.
    • Breakfast is an opportunity to eat more fruits and vegetables.
      Sample breakfasts

Recipe Ideas

Breakfasts

  • Cold cereal, low fat milk, a banana, and ½ cup orange juice. (Look 2 fruits!)
  • Old-fashioned oatmeal make with low fat milk & raisins, ½ cup OJ (2 fruits again!)
  • Whole wheat toast with an egg and grilled tomato, ½ cup apple juice (Do egg & tomato in the same pan. 1 fruit & 1 vegetable!)

Lunch - Garden Deli Sandwich

  • 4 Tbl. Light cream cheese
  • 1 whole wheat Pita bread
  • 8 cucumber slices
  • 4 tomato slices
  • 1 cup Romaine lettuce

Cut Pita bread in half. Spread cream cheese inside Pita bread. Add sliced vegetables and spouts. Serve with apple quarters or other fruit.

Dinner - Black Bean Quesadillas

  • 1 can (15 oz.) black beans, drained and rinsed
  • 2 Tbl. Salsa, thick and chunky
  • ½ tsp. Onion powder
  • ¼ tsp. Dried oregano
  • 1/8 tsp. Cayenne pepper
  • 1/8 tsp. Garlic powder
  • 2 tbl. Chopped green onion
  • 4 flour tortillas (7 ½ diameter)
  • 2 oz. Grated reduced-fat cheddar cheese

Mash beans. Add salsa, seasonings and onion. Mix well.

Microwave Oven: Spoon filling onto half of each tortilla. Top with cheese and fold each tortilla in half. Microwave on high for 60 seconds, rotating ¼ turn halfway trough cooking time.

Skillet or Griddle: divide filling onto 2 tortillas. Top with cheese and the remaining two tortillas. Spray griddle or skillet with non-stick cooking spray and brown quesadillas on both sides. Cut in half or quarters before serving.

Serve with sliced tomatoes and quartered kiwi fruit, or other fruit and vegetable.

Recipes adapted from Quick & Healthy by Brenda J. Ponichtera, MS RD.

Smoothie Recipes

Banana Strawberry Delight
  • 1 banana
  • ½ cup frozen strawnerries
  • 3/4 cup soy milk
Creamy Pineapple Surprise
  • 1/3 cup mango
  • 2/3 cup canned pineapple
  • ¼ cup frozen raspberries
  • 1 ¼ cup soy milk
Peachy Keen
  • 1 cup peaches
  • ¼ cup raspberries
  • 1 cup chilled peach juice
  • ½ cup vanilla yogurt
  • 3 ice cubes
Directions:

Put all ingredients into your blender. Blend on high power until smooth.

Additives:

Pump up the nutritional value of your smoothie with any of the following additives! (Please note: we do not personally guarantee the health benefits or the taste of any of the following; this list was made from visitor input.)

  • 1 T. Wheat Germ
  • ¼ c. uncooked oatmeal
  • ¼ c. Post 100% bran cereal
  • 1 T. Protein powder (try each variety: soy, rice, or dairy)
  • Tofu
  • Milk substituted for part of juice/lemonade
  • Blackstrap molasses (extra iron)
  • Brewer's yeast (protein)
  • Spirulina or chlorella (vitamins)
  • Flaxseed oil (omega-3 fatty acids)
  • Bee pollen (amino acids)
  • Psyllium husk powder (fiber)

Smoothie Website: www.smoothiecentral.com