Food Tips for Healthy Snacks and Menu Plans

Most of us have at least a general knowledge of nutrition. Everywhere we turn, experts are advising us to incorporate more fruits, vegetables, and grains into our diet. We know we should be eating more healthful foods but pastries taste better, processed foods are easier and, as we pop that chocolate filled donut into our mouth, we vow to do better next week. In this fast paced, fast food world, a few tips may give you the nudge you need to get on the right track.

The easiest way to make diet changes without becoming overwhelmed and giving up is to start out slowly. Appoint just one day a week as your health food day, keeping in mind that the less processed, the better, with fresh, whole foods being your best choice. C'mon, you can do anything for one day. When you're comfortable with that, add another day and then another.

Keep fruit and vegetable snacks on hand. The handy finger foods are the ones you'll grab first so snacks like melon pieces, berries, apples, celery, or pumpkin seeds should be easily available. Pass up the convenience stores and snack on one fruit and one vegetable every day.

If you're a steak, potatoes, and dessert person, try adding two new vegetables and a piece of fruit to your meal. You may be happy to find that you won't eat as much of the steak and dessert after you've had the added veggies and fruit.

Look for healthy ways to modify your favorite recipes to add more nutrition to your diet.

Change your attitude about main courses. Instead of meat, think beans, rice, or whole grain pastas and veggies. Then add other foods you enjoy as side dishes.

A simple sandwich can carry more nutritional value if you use whole grain bread and make a point to add lettuce, tomato, or cucumber slices. And instead of crunching on greasy, salty chips, crunch some carrots, celery, radishes, or even sunflower seeds with your sandwich. The fresh vegetable taste goes surprisingly well with sandwiches.

Choose whole grain cereals and always add extra berries, nuts, fruits, or flaxseeds. Homemade pancakes and cornbread can also be prepared using whole grain flour.

Replace pastries and cookies with a piece of whole wheat toast and honey or a peanut butter and jelly sandwich on whole grain bread. You're still getting sugar but you have a little nutrition to balance it out.

Limit coffee and soft drinks and choose fruit and veggie drinks, green tea, or yogurt and fruit smoothies.

You don't have to deprive yourself of the foods you love; just try to add a few more healthful foods. Learn to savor the sweet juicy taste of a cold plum on a hot day. Revel in the sizzling aroma of sautéing vegetables in a pan. Make subtle changes and you will train your taste buds to appreciate new flavors. You'll find yourself choosing new favorite foods over junk foods.