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 12 Delicious Easy Ways to Enjoy Fruit
12 Reasons to Develop a Regular Eating Routine 12 Nutrient Rich Super Snacks
 12 Smart Ways to Right-Size Your Portions 12 Delicious Easy Ways to Enjoy Vegetables



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.


Simple Summer Fruit Salads

How to make the most of the best stone fruits, berries, melons and more this season.


Article By: Molly Watson

There is nothing more refreshing or beautiful than a colorful bowl of fruit salad. Sweet, juicy, perfectly ripe fruit is a sweet start or finish to any day. With these thoughtful, easy combinations you can create sublime fruit salads that manage to be more than the sum of their parts.
These salads are created on the principle that what grows together goes together. Simple and delicious, these recipe ideas are perfect for when you’re craving something different.
Apricot-Cherry Combo These are the first fruits of summer. Their seasons are short, so take advantage of this brief window to combine the two stone fruits. The deep red of the cherries and sunset-gold of the apricots create a strikingly gorgeous combination. The almonds' slight bitterness contrasts with the intense sweetness of the fruit.
To assemble: Toss pitted, halved cherries with pitted, chopped apricots, then sprinkle with toasted, sliced almonds. (To toast almonds: Preheat oven to 350°F, spread sliced almonds in a single layer on a baking sheet, bake until almonds on the outer edge of sheet just start to turn golden, about 3 minutes.)
Sweet tip: If the whole mixture isn’t quite as sweet as you’d like, dust it with a bit of confectioners’ sugar to taste.
Berry Burst Combining blueberries, blackberries and raspberries creates a mix that is sublime: blueberries bring a spicy earthiness, blackberries offer a juicy burst, and raspberries sweeten the pot.
To assemble: Combine berries in more or less equal volume amounts (this will lead to about twice as many blueberries as blackberries and slightly fewer raspberries). For an extra bit of herbal depth, toss in a chiffonade of basil: Lay basil leaves in a stack, roll up lengthwise and slice into thin strips crosswise. You will end up with fine, intensely aromatic shavings.
Sweet tip: If your berries aren’t as perfectly flavorful as they looked at the market, try fixing them with a sprinkle of mint-infused simple syrup: Bring 1/4 cup sugar and 1/2 cup water to a boil. Add ½ cup fresh mint (or your preferred herb) leaves torn into pieces. Let sit until cool. Strain and use (store, covered and chilled, up to one month).
Face-up Figs Oozing with thick, syrupy juice and offering a slight crunch from their seedy flesh, these treats have a short, volatile season. The delicate fruits burst and split easily when handled or jostled (whether being transported from farm to market or market to home). If you find yourself in the happy position of having eaten your fill of fresh figs, try broiling them for a cooked, composed salad.
To assemble: Preheat a broiler. Cut figs in half lengthwise and place them cut-side-up on a baking sheet, broiling them (3 to 4 inches from heating element) until the surface bubbles and boils. Remove and serve with a dollop of fresh farmers’ cheese or ricotta on the side.
Melon Medley Combining different varieties of melons in a fruit salad brings them to new heights of flavor. Honeydews add a bit of tartness, cantaloupes have a sweet yet musky flesh, watermelons a fresh crunch.
To assemble: Cut equal amounts into bite-size chunks and combine. Drizzle each serving with a tablespoon or two of a honey-herb glaze.
Sweet tip: To make honey-herb glaze, dissolve 1 tablespoon honey in ½ cup water over medium heat. Add a handful of fresh, green, sweet herb leaves such as thyme, basil, lavender and mint. Let sit until cool.
Grilled Nectarines, Plums & Pluots Try grilling your orchard fruit salad. The brief exposure to heat helps bring out the natural sweetness in the fruit.
To assemble: Pit and quarter equal amounts of nectarines, plums and pluots. Brush a clean grill with a neutral-flavored oil like grapeseed or canola. Heat grill to a medium-high fire. Place fruit on the grill, cover and cook until grill marks form and fruit is heated through, 5 to 10 minutes. Combine and serve as soon as possible.
Sweet tip:Top with crushed amaretti or other almond cookies.
Peach Cooler Pair peaches with rosé wine for a refreshing, graceful dessert.The resulting color combination recalls the best evenings at the beach.
To assemble: Add peach wedges to a glass filled with ¼ cup dry rosé wine. Serve with a spoon.
Compliments of Weight Watchers

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.

 Terms of Use

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.