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.
Grilled Summer Squash Stacks with Herbed Ricotta (Weight Watchers recipe, 3 PointsPlus Value, Prep Time: 18min., Cook Time: 10min., Other time: 15min. Serves 4)
- 3/4 cup(s) part-skim ricotta cheese
- 2 Tbsp uncooked scallion(s), minced
- 2 Tbsp basil, minced
- 1 tsp lemon zest
- 1/2 tsp minced garlic
- 1/8 tsp black pepper, or to taste
- 1/8 tsp crushed red pepper flakes, or to taste
- Tomato Salsa:
- 2 medium plum tomato(es), chopped
- 1 Tbsp uncooked scallion(s), minced
- 2 tsp basil, minced
- 1/4 tsp balsamic vinegar, or to taste
- 1/8 tsp kosher salt, or to taste
- Other ingredients:
- 1 large yellow summer squash
- 1 large uncooked zucchini
- 4 spray(s) cooking spray
- 3/4 tsp kosher salt
- In a medium bowl, to make ricotta filling, combine ricotta cheese, scallion, basil, lemon zest, garlic, black pepper and red pepper flakes; refrigerate until ready to use.
- In a small bowl, to make tomato salsa, combine tomatoes, scallion, basil, vinegar and salt; set aside at room temperature.
- Slice squash and zucchini crosswise into eight 1/4 inch-thick slices each; place in a third bowl, coat with cooking spray and toss with remaining 3/4 teaspoon salt.
- Off heat, coat a grill or grill pan with cooking spray; heat to medium-high heat. Grill squash and zucchini, until softened and grill marks appear, about 8 to 10 minutes; let cool to room temperature.
- To assemble stacks, spread 4 squash slices with 1 1/2 teaspoons ricotta mixture each; top each with a zucchini slice and spread with 1 1/2 teaspoons more ricotta mixture. Repeat with remaining ingredients to form 2 layers; garnish each stack with 2 tablespoons tomato mixture and serve immediately. Yields 1 stack per serving.
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.