There is no longer any doubt that the food we eat can have an important and lasting effect on our health and well-being, as well as our weight. From the moment of conception and throughout our lives, diet plays a crucial role in helping us stay fit and healthy. As well as determining our energy levels, moods and weight, the food we choose to eat now will affect our chances of suffering from a range of health problems later in life, including heart disease, cancer, diabetes, and high blood pressure.
In some respects, choosing a healthy diet has never been easier. Supermarkets have a vast selection of healthy foods available, and our knowledge of what makes up a healthy balanced diet is growing all the time. Yet, in other respects, it's more difficult. Many of us lead busy, stressful lives, which means we don't always have time to eat proper, balanced meals, and despite (or perhaps because of) all the information available on diet and nutrition, many of us are still confused about what we should and shouldn't be eating.
Below are links to provide you with nutritional information:
12 Ways to Create a Healthful Eating Style (opens in a new window)
12 Reasons to Develop a Regular Eating Routine (opens in a new window)
12 Smart Ways to Right-Size Your Portions (opens in a new window)
12 Delicious Easy Ways to Enjoy Fruit (opens in a new window)
12 Nutrient Rich Super Snacks (opens in a new window)
12 Delicious Easy Ways to Enjoy Vegetables (opens in a new window)
ENJOY HEALTHY SNACKS
One way to boost your eating frequency - and your metabolism- is to have healthy snacks. These include:
- Almonds and an apple or fresh fruit
- Low-fat cheese stick with an orange
- Celery sticks or cucumber slices spread with hummus
- A serving such as celery with a teaspoon of almond or peanut butter
- Raw vegetables dipped in humus
- Yogurt and fruit
- A fruit shake made with low-fat milk, why protein or soy protein and fruit
- One cup of steamed edamame (soybeans) in the shell
Try not to be subject to the peril of eating something that's not good for your metabolism or your health anymore.
It's all about planning and taking responsibility for what you eat. Don't let your meals plan you; you plan your meals.
Pasta with Grilled Chicken, White Beans and Mushrooms
Recipe Tip: White beans get their name from their light color. You can use any variety in this recipe, including marrow beans, Great Northern beans or navy beans. White beans are a good source of many nutrients, including iron, folate, magnesium, phosphorus and potassium. Serves 4
- 2 boneless, skinless chicken breasts, each 4 ounces
- 1 tablespoon olive oil
- 1/2 cup chopped white onions
- 1 cup slice mushrooms
- 1 cup white beans, cooked
- 2 tablespoons chopped garlic
- 1/4 cup chopped fresh basil
- 12 ounces uncooked rotelle pasta
- 1/4 cup Parmesan cheese
- Ground black pepper, to taste
- Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
- Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing the strips.
- In a large, non-stick frying pan, heat the olive oil over medium heat. Add the onions and mushrooms and sauté until tender, about 5 minutes. Stir in the white beans, garlic, basic and grilled chicken strips. Keep warm.
- Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
- Return the pasta to the post and add the chicken mixture. Toss to mix evenly.
- Divide the pasta among the plates. garnish each with 1 tablespoon Parmesan cheese and black pepper. Serve immediately.
Below are web pages to several nutrition websites. You can find helpful information on healthy eating, healthy eating on a budget, nutrition tips, sample menus an dietary guideline. Just copy and paste to your browser.
Heart Healthy Recipes can be found at this link. Just copy and paste into your url box.
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.