You can eat well and enjoy your meals when you make the choice to cook with healthy foods. It starts with making healthy foods a part of every meal and surrounding yourself with healthy options. And you don't have to do without the things you love, as you can learn to make healthier versions of dishes you already enjoy by using ingredients that are lower in fat, carbohydrates and calories. Add this to my Recipe Box.
Breakfast
Healthy choices should start with the first meal of the day. Eat small portions of low-fat healthy foods at home and avoid those non-healthy options when you go out to eat. Fresh fruits and whole grains will give you sustained energy for the start of your day, and those in a hurry should blend a fresh fruit smoothie or protein shake.
Lunch
Have a refreshing and healthy salad for lunch. Create healthy versions of popular salads by selecting lean meats such as turkey breast and fat-free or low-fat cheeses. Building a healthy salad is also about proper proportions. Meat, cheese, croutons and dressing should never make up more than 20 percent of your salad, and you should always load it up with lettuce and fresh vegetables. In addition, salads travel well when kept cool.
Dinner
Healthy dinners should be both nourishing and filling. Meat should be used in small amounts as a source of flavor instead of as the focus, and you should always feature in-season vegetables to make satisfying main dishes. Varieties of pasta made from whole wheat, brown rice and quinoa are lower in carbohydrates and higher in fiber than their white counterparts. Make a healthy pasta dish using one of these alternative varieties with fresh herbs, onions and crushed tomatoes. Avoid adding oils and fats as much as possible by using non-stick pans during preparation.
Desserts
Desserts do not need to be excluded from a healthy diet, but as they are an additional and unnecessary calorie source they should be eaten only occasionally. Make healthy choices for every meal and reward your efforts with a healthy dessert, such as frozen yogurt with fresh or frozen fruit. Avoid sugar-filled toppings, syrups and candied fruits. As a bonus, some frozen yogurts contain active cultures that aid in digestion.
Snacks
Surrounding yourself with healthy snacks helps create a barrier between you and bad choices. Stash small snack bags of nonperishable healthy items such as dried fruits and nuts, cereals and low-fat granola in your car and desk. This will give you something to munch on as an impulse snack that you won't have to regret later. At home, snack on carrot and celery sticks but avoid dipping them in full-fat ranch dressing. A banana comes in its own convenient travel package, so it is a great snack to grab on the way out the door.
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