Nutritious food is not always appetizing, but you can eat a healthy diet filled with delicious food. A healthy diet does not need to be based on bland and boring foods. There are plenty of nutrient-dense foods that taste good and provide you with vitamins, minerals and antioxidants. Myrna Chandler Goldstein and Mark A. Goldstein note in their book, "Healthy Foods: Fact Versus Fiction," that a diet based on wholesome foods, such as grains, vegetables and fruits, can be delicious as well as beneficial to your health.
Fruit Salad with Spiced Yogurt
Fruit should have an important place in your diet. You should consume at least 2 cups of fruit every day for the maximum amount of vitamins and minerals. All fruits provide nutritional benefits, but you can choose the ones you like the most so your fruit salad is tasty as well as healthy. Goldstein and Goldstein note that fruit increases your intake of fiber, vitamin C, vitamin A and potassium. Eating your fruit salad with yogurt adds more calcium and protein to your diet, as well as probiotics for healthy digestion. Add a sprinkle of cinnamon and a squeeze of honey to plain yogurt and toss with fruits such as apples, bananas, berries, melon, mango or papaya.
Grilled Salmon with Salsa
Salmon is a source of unsaturated omega-3 fatty acids, which are good for your heart and may reduce your cholesterol levels as well. The American Heart Association recommends serving salmon with a sweet and spicy salsa to increase the total nutrition of your meal as well as enhance the flavor and taste of your food. Grill or broil your salmon until cooked through. Prepare the salsa by combining pineapple, red onion, cilantro, red bell pepper, jalapeno and rice vinegar and stirring to combine. Serve the salsa on top of the salmon to add vitamin C, fiber and potassium to your meal.
Vegetable Soup
Vegetable soup can be prepared with any type of vegetables and will supply you with vitamin A, fiber and many types of antioxidants that prevent illness. Start with vegetable or chicken broth and add several types of colorful vegetables, such as canned tomatoes, potatoes, onions, jalapeno, bell pepper, zucchini, carrots and celery. The more vegetables you add, the greater variety of nutrients you receive. The American Heart Association suggests serving soup with whole wheat pita triangles, which will add fiber and B vitamins to your meal.
Pasta Salad
Pasta salad is another versatile food that can be prepared using may different nutritious and delicious ingredients. Start with whole wheat pasta, because it contains more fiber than white pasta. Use olive oil and herbs, such as dill or rosemary, in place of salad dressing because it is lower in saturated fat and sodium. Add sliced white meat chicken or lean steak to add protein to your salad. Vegetables, such as orange bell pepper, cucumber, carrot slices, scallions and broccoli go well with pasta. Beans are a high fiber and high protein addition that can complement the pasta.
References
- "Healthy Foods: Fact Versus Fiction"; Myrna Chandler Goldstein and Mark A. Goldstein; 2010
- "American Heart Association Healthy Family Meals: 150 Recipes Everyone Will Love," American Heart Association; 2009
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