Tips for Creating Healthy meals

Tips for Creating Healthy Meals

Tips for creating healthy meals

The last blog about healthy meals focused on saying NO to diets and making meals simple with My Plate.
While the My Plate guidelines to healthy meals is very simple to understand and use, sometimes it is a bit over simple. So this blog includes additional tips to help creating healthy meals easy.

  1. Buy plenty of healthy food each week, including lean meat, fish, eggs, nuts, fruits and vegetables, salad ingredients, and snacks.
  2. Try to buy foods that are not processed, as processed foods are full of sugar. Sugar is converted to added fat in your body and is one of the leading causes in the obesity epidemic. If sugar is in the first three ingredients in packaged food items, avoid buying it. This may take a bit of effort at first, but effort well spent. You will be amazed at which foods have a lot of added sugar in them.
  3. Prepare food ahead of time (such as on your days off from work), so that it is all ready to eat during your busy week. You can take this food with you, so you have healthy food ready to eat at all times.
  4. Eat several small meals or snacks through out the day. This can help regulate your blood sugar and reduce cravings for unhealthy food.
  5. Eat a rainbow of fruits and vegetables. This improves the health effects of food and can make eating more colorful and fun.
  6. Smoothies can be a great way to get a balance of healthy ingredients into your body every day. You can combine fresh greens and vegetables with sweet fruits for a great tasting and healthy meal.
  7. Choose healthy whole grains, including brown rice, quinoa, and pasta.
  8. Eat lean and pasture-raised proteins. Examples of protein includes lean beef, turkey, chicken, eggs, milk, cheese, yogurt, tofu, and legumes (beans and lentils).
  9. Choose healthy fats. Include unsaturated oils and limit saturated fats. Examples of healthy fats include olive, flax, and hemp oil, nuts, fish and avocado.
    * Coconut oil also has many health benefits even though it is a saturated fat.
  10. Eat organic and local food when possible. Organic food helps you to avoid exposure to pesticides and Genetically Modified Organisms (GMO’s). Eating locally helps the health of the land by reducing fuel needs from shipping, increases nutrients you get from your food, and helps boost your local economy.
  11. Supplements are especially helpful if you have any deficiencies or specific health concerns. A daily vitamin, anti-oxidants, and omega oils are always good to include in your daily routine. If you choose to take supplements, you can work with an expert at your local natural food store and/or vitamin store.
  12. Finally, include foods you LOVE. If these foods are not considered to be healthy, simply reduce the serving size and how often you eat them. Include these foods as treats rather than in your regular meal plan. As you still need to enjoy life while becoming healthier, including foods you love is important to your health and happiness.

I’m excited for you to start creating healthy meals with ease!

Have a beautiful week and remember to…

Breathe & Be (healthy, happy, and nourished)!  Kristin

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