Healthy foods decrease your risk of disease and provide a sufficient amount of calories to support a productive, high quality of life. Unrefined grains, fruits, vegetables, legumes, low-fat dairy, and lean protein may be combined to prepare healthy dishes you can enjoy for a sit-down meal or for a quick, on-the-go snack. These unprocessed or minimally altered foods are packed with healthy carbs, amino acids, unsaturated fats, vitamins, minerals, fiber and plant compounds, which enhance your cognitive, emotional and physical well-being compared to processed, nutrient-poor foods.
Step 1
Make some of your food ahead of time, increasing the likelihood you will eat healthy dishes instead of unhealthy ones. Prepare overnight oatmeal using 2 cups of old-fashioned oats, 1 tsp. of cinnamon, ½ cup of water, 2 tbsp. of honey, 1 cup of skim milk and one medium, cored and cubed apple. Place the oats, cinnamon, water and honey in a container that has a cover; coarsely blend the apple and skim milk in a blender. Pour the milk mixture over the oat mixture and stir until well combined; cover the container and refrigerate for a minimum of six hours. Portion half-cup servings into individual containers then top with 1 tbsp. of chopped walnuts and ¼ cup of raspberries; the oats and raspberries have plenty of fiber, which helps reduce cholesterol. Walnuts are loaded with omega-3 fats that help reduce your risk of heart disease, according to a 2007 article by registered dietitian Janet Brill, Ph.D.
Step 2
Brown your ground beef, turkey or chicken in a pot using non-stick pan spray. Drain the fat and liquid into a colander; rinse your meat under hot, running water to remove as much of the saturated fat as possible. Use this meat to prepare your favorite ground meat dishes including spaghetti sauce and chili. Boil whole-grain spaghetti in a pot of water with a splash of extra virgin olive oil for five minutes. Pour a ½-cup of meat sauce over 1 cup of cooked noodles. Drizzle ½ tsp. of herb-infused extra virgin olive oil over your pasta dish; replacing the saturated fat in your meat with the monounsaturated fat in olive oil helps to lower your bad cholesterol and raises your good cholesterol, advises Dr. Brill.
Step 3
Portion and peel your nuts, fruits and boiled eggs ahead of time for one week's worth of snacks. Measure ¼ cup of unsalted almonds or pistachios into sandwich bags and store in the pantry. Peel oranges and place in sandwich bags in the refrigerator. Slice your apples, then soak them in cold water and lemon juice for 10 minutes; keep the apples in sandwich bags and refrigerate. Boil six to 12 eggs for five minutes, then let the eggs stand in the hot water for 10 minutes; pour the hot water out and cool for 30 seconds under cold water. Peel all your eggs, cool, and store them covered in the refrigerator or put two eggs in sandwich bags for quick packing; eggs have only a small amount of saturated fat and have all the essential amino acids your body needs but is unable to make on its own.
Tips and Warnings
- Use veggies with natural flavors like sun-dried tomatoes, olives and avocados to prepare healthy foods instead of adding more salt, mayo or butter.
Things You'll Need
- Old-fashioned oats
- Water
- Skim milk
- Honey
- Cinnamon
- Apples
- Blender
- Food container
- Ground meat
- Whole-grain spaghetti
- Extra-virgin olive oil
- Unsalted almonds
- Oranges
- Eggs
References
- "ACSM's Health & Fitness Journal"; Eat Like You're in Crete: Teach Your Clients the Benefits of the Mediterranean Diet; Janet Bond Brill, Ph.D., R.D.; September/October 2007
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, F, Victor Katch; 2007
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
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