Spring is a time of change and improvement for many people. Starting something new can allow people to feel empowered to take control of their lives and start a healthier lifestyle. Eating healthy is one way to do this. Here are some tips!
- Produce. Choose locally grown vegetables and fruits whenever you can. Keep on hand dark salad greens like spinach and kale. Fruits are also a good snack to have handy in between meals.
- Grains. Trade in white rice for whole grains: barley, oat berries, quinoa, brown rice, etc. Try whole wheat pasta or one of the whole wheat blends now on the market now.
- Protein. Try to go with healthy proteins, such as fresh fish, chicken or turkey, tofu, eggs, and a variety of beans and nuts. Move away from the idea of large portions of meat at the center of your plate. Instead, build a healthy plate with equal servings of protein, whole grains, and vegetables.
- Fats and oils. Use liquid vegetable oils whenever possible for sautéing and cooking. Good choices include canola, sunflower, corn, soybean, peanut, and olive oil. A dash of a specialty oil, like walnut or pistachio oil, sesame oil, or truffle oil can make vegetables and other healthy dishes very tasty.
See more information here
Here are a few recipes:
- Chickpea Salad: http://www.kalynskitchen.com/2008/09/chickpea-garbanzo-bean-salad-recipe.html
- Quinoa Tabbouleh: http://allrecipes.com/recipe/quinoa-tabbouleh/
- Black bean soup: http://www.food.com/recipe/easy-black-bean-soup-59796 (top with chive and plain Greek yogurt-instead of sour cream)
- Sautéed Kale: http://www.food.com/recipe/my-favorite-sauteed-kale-364252 (as a delicious side)
- Avocado/cottage cheese: Half an avocado, take out the pit and fill with cottage cheese (good protein filled snack)
Written by Ali O’Hara, Psy.D.