Healthy Eating.

Healthy eating is about con suming a balanced variety of foods that provide the nutrients your body needs to function optimally. Here are some key principles of healthy eating:

Balance and Variety

• Eat a Rainbow: Incorporate a variety of colorful fruits and vegetables into your meals to ensure you’re getting a wide range of vitamins, minerals, and antioxidants.
• Balance Macronutrients: Include a good mix of proteins, carbohydrates, and healthy fats in your diet.

Whole Foods First

• Limit Processed Foods: Focus on whole, minimally processed foods like fresh produce, whole grains, lean proteins, and healthy fats.
• Choose Nutrient-Dense Foods: Opt for foods rich in nutrients compared to their calorie content (e.g., leafy greens, nuts, fish).

Portion Control

• Be mindful of portion sizes to avoid overeating, even with healthy foods.
• Use smaller plates or bowls to help manage portions.

Hydration

• Drink plenty of water throughout the day.
• Limit sugary drinks and alcohol.

Mindful Eating

• Eat slowly and savor your meals.
• Pay attention to hunger and fullness cues to avoid overeating.

Limit Added Sugars and Sodium

• Reduce intake of foods and drinks with added sugars.
• Be cautious of high-sodium processed foods; use herbs and spices to flavor meals instead.

Healthy Snack Choices

• Replace chips or sweets with nuts, seeds, fruits, or yogurt.
• Keep healthy snacks on hand to avoid impulse eating.

Consistency and Moderation

• Enjoy indulgent foods occasionally, but don’t make them a regular part of your diet.
• Practice balance, not deprivation.

Some healthy recipes.

Breakfast.

Veggie Omelette

Ingredients: Eggs, spinach, mushrooms, bell peppers, onions, and a sprinkle of cheese (optional).

Benefits: High in protein, vitamins, and minerals.

Lunch.

Mediterranean Salad Bowl

Ingredients:

• 4 cups mixed greens (spinach, arugula, or romaine)
• 1 cup cherry tomatoes, halved
• ½ cucumber, sliced
• ¼ red onion, thinly sliced
• ½ cup kalamata olives
• ½ cup canned chickpeas, rinsed and drained
• 1 cup grilled chicken breast or tofu, cubed
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Optional: crumbled feta cheese

Instructions:

Assemble the greens, tomatoes, cucumber, red onion, olives, and chickpeas in a large bowl.

Add grilled chicken or tofu on top.

Drizzle with olive oil and lemon juice. Toss lightly to combine.

Sprinkle with feta cheese if desired.

Dinner.

Grilled Salmon with Roasted Veggies

• Ingredients:
• 2 salmon fillets (about 4-6 oz each)
• 1 cup asparagus spears, trimmed
• 1 cup Brussels sprouts, halved
• 1 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper, to taste
• 1 lemon, cut into wedges

Instructions:

Preheat the oven to 400°F (200°C).

Toss asparagus and Brussels sprouts with olive oil, garlic powder, salt, and pepper. Spread them on a baking sheet.

Season salmon fillets with salt and pepper. Place them on the same baking sheet if there’s space, or use a separate one.

Roast for 20 minutes, or until the vegetables are tender and the salmon flakes easily with a fork.

Serve with lemon wedges on the side.