Tips for Healthy Eating

Eating well is sometimes like a crossword puzzle; it can be confusing. With new diets and studies coming out almost weekly, it seems impossible to figure out which foods are good for us and which ones are not. Sure, some healthy food tastes like cardboard but there are plenty of tasty alternatives. The best way to stay on track when it comes to weight loss and healthy eating is to eat a wide variety of food. Below is a list of just some of the healthy carbohydrates, proteins, fruits and vegetables that can be incorporated into your diet. Try to have one of each food group for a balanced meal.

PROTEIN

Seafood

Tuna

Orange Roughy

Haddock

Cod

Salmon

Shrimp

Lobster

Crab

Swordfish

Poultry

Chicken breast

Ground turkey

Ground chicken

Ostrich

Meat

Buffalo

Lean pork

Ground lean beef

Fillet Mignon

Vegetarian (Ovo-Lacto)

Whey protein isolate

Soy products (Note: many processed soy products are high in sodium)

Beans

Egg whites

Low-fat cottage cheese

FRUIT and VEGETABLES

Cucumber

Zucchini

Tomato

Melon

Strawberries

Blueberries

Apple

Bell peppers - red has the most nutrients

Orange

Grapefruit

Artichoke

Asparagus

Carrots

Broccoli

Lettuce (not iceberg, think Romaine or spring greens)

Spinach

Banana

CARBOHYDRATES/STARCHES

Sweet potato

Yam

Pumpkin

Oatmeal (made with real oats)

Brown rice

Wild rice

Quinoa

Millet

Sample Meal Ideas

Breakfast idea
Oatmeal made with soy milk and topped with a sliced banana.

Lunch idea
Canned tuna (in water) mixed with low-fat mayonnaise, lemon juice, ground pepper, and chopped onions on 100% whole grain bread. For dessert have an apple with natural peanut butter.

Dinner idea
Grilled chicken breast served with sweet potatoes, broccoli and soy cheese.

TIPS:

• Use low-calorie seasonings like Mrs. Dash, salsa, onions, chili powder, garlic and parsley.
• Drink water with lemon instead of sugary or carbonated sodas.
• Grill, steam, boil or bake instead of deep frying.
• Do not eat the same thing every day; it gets boring and you'll be easily tempted to eat fatty foods if you get bored.
• Avoid processed food with nitrates like hot dogs.
• Make your own meals as much as possible instead of eating out or buying pre-packed frozen meals.
• Use Balsamic vinegar instead of creamy dressing.
• Instead of using oil, use non-stick spray on your pan like Pam.
• If you have a sweet tooth, have a small portion of dark chocolate or try a tart fruit like pomegranate.