Not a day goes without the media reporting some food that’s been found to be bad for us. Faced with this litany of “don’ts” can be overwhelming. I compiled a list of 49 foods to represent a sampling of the variety of foods you can choose for a nutritious and delicious diet. The list is designed to give you ideas for meals and snacks.
- acorn squash
- almonds
- apples
- apricots
- asparagus
- bananas
- barley
- blueberries
- bran flakes
- broccoli
- brown rice
- brussel sprouts
- canola oil
- cantaloupe
- carrots
- cauliflower
- chicken
- collard greens
- cranberry juice (watch sugars)
- kale
- kidney beans
- mackerel
- milk (low or non-fat)
- oatmeal
- okra
- oranges
- peaches
- peanut butter (all-natural)
- popcorn
- prunes
- quinoa
- romaine lettuce
- salmon
- sardines
- shredded-wheat cereal (unsweeteneed)
- spinach
- strawberries
- sweet potatoes
- tea
- tofu
- tomatoes
- tuna
- turkey
- walnuts
- watermelon
- white fish
- whole-grain bread
- whole-grain pasta
- yogurt (plain)
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Whether you are at the office, in the car or at the movies there are many ways to still eat healthy.
At the office: stock up your office refrigerator with healthy snacks; low-fat hummus, all-natural peanut butter, low-fat cheese, pre-cut vegetables or fruit. Try and prepare snacks or meals that contain protein, including sandwiches or salads with tuna, lean meat or turkey. If your office has a microwave, heat up instant oatmeal for breakfast. Snack wisely – instead of keeping a candy bowl in your office, try eating raw nuts or roasted edamame.
In the car: in the rush to get to school, daycare or work, some families wind up eating breakfast in the car, so bring fast foods that are healthy. Choose foods that travel well, such as peanut butter sandwiches, fruits or vegetables. Speaking of fruits and vegetables, try and keep them bite-sized, it is easier for kids to snack on and more appealing . Baby carrots, blueberries, low-fat cubed cheese are some great choices. Try and control your portions by using small plastic bags.
At the movies: The distraction of the movie and the smell of fresh popcorn in the theater can sometimes lead to mindless eating. Plan what you are going to snack on ahead of time. Bring a small box of raisins, freeze dried fruit, nuts, or homemade trail-mix. If a movie theater sells coffee, try a skim latte.
For more nutrition tips please contact us at info@personalwebnutrition.com.
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I recently led a teleclass on the secrets to healthy eating. One of the questions posed was “How do I cook healthy meals for my family that they will eat?” This is an excellent question, so I thought I would post the ideas on my blog:
1) If you have children, try and involve them in preparing the healthy meal. Explain to them what ingredients you are using and why.
2) Make small, subtle changes at first; substitute sweet potatoes for white potatoes or brown rice for white rice.
3) Make a colorful plate, it looks more enticing.
4) Put a healthy twist on conventional meals; for spaghetti and meatballs try using whole wheat or spelt spaghetti and turkey instead of beef.
5) Don’t divulge too much information before the meal. Wait until your family has finished eating their delicious and nutritious meal to tell them it was healthy.
Please feel free to add your comments. E-mail us at info@personalwebnutrition.com with any other questions.
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