Eating healthy means focusing on more fresh vegetables and fruits, low-fat dairy, whole grains and lean protein while avoiding overly processed foods full of saturated and trans fats, sodium and added sugar. Healthy meals do not have to be boring and tasteless. Preparing healthy and delicious foods starts with the right ingredients and cooking techniques.
Ingredients
Stocking your pantry with healthy ingredients makes cooking healthy and delicious meals more manageable. Shop the perimeter of the grocery store for most of your needs, starting in the produce section. Pre-washed lettuce, colorful vegetables such as kale, eggplant, tomatoes, peppers and asparagus, and fruits add antioxidants, vitamins, minerals and fiber to your diet. The dairy case is your source for calcium-rich skim milk, low-fat yogurt and flavorful, low-fat cheeses such as parmesan, mozzarella and feta. Choose 100 percent whole-wheat breads from the bakery section, and visit the bulk bins to pick up whole grains like oatmeal, brown rice and quinoa for extra B vitamins and fiber. From the frozen section, select a few bags of un-sauced frozen vegetables, look for broccoli and green beans, and unsweetened frozen berries for convenience. Canned beans and diced tomatoes, olive and canola oil and whole-wheat pasta are additional foods to put in your cart.
Dinner Techniques
Marinade lean meats in flavorful mixtures to prevent them from being bland and dry. Try soy sauce, garlic and lime juice for chicken; orange juice, rice wine vinegar and mint for shrimp; or lemon juice, Dijon mustard and rosemary for pork. Add zest to vegetables without fatty dressings and butter; instead, use herbs, citrus juice, tomato sauces or low-fat cheese to create flavor. Cook whole grains, such as brown rice or quinoa, in chicken or vegetable broth and add small amounts of nuts, dried fruit or spices, such as chili powder or sumac, for texture and taste. Stick to cooking techniques, such as grilling, roasting, broiling and steaming to minimize added fat.
Lunches
Create healthy and delicious sandwiches, soups and salads for lunchtime. Combine hummus, grilled vegetables and ½ oz. of feta on a whole-wheat pita; melt low-fat Swiss cheese over low-sodium ham and asparagus on rye bread; or make a curry chicken salad with diced chicken breast, halved grapes, chopped celery, toasted walnuts, low-fat mayonnaise and curry powder and put on a whole-grain bun. Skip canned soups, which often contain high amounts of sodium. Make your own by heating chicken broth and adding vegetables, canned beans and pasta. Create flavorful salads by skipping the standard iceberg and romaine lettuce and using arugula, baby spinach or shredded cabbage instead. Top with a unique combination of ingredients, such as roasted red peppers, artichoke hearts and chickpeas or sliced pears, pecans and chicken breast.
Breakfasts
Healthy and delicious breakfast foods include omelets made with one egg and two egg whites, feta, spinach and mushrooms, or oatmeal made with dried fruit, nuts and a drizzle of raw honey. Create healthy and delicious pancakes with a batter containing 1 cup of whole-wheat flour, 1 tbsp. of sugar, 2 tsp. of baking powder, a pinch of salt, 1 egg, 1 cup of milk and 2 tbsp. of canola oil. Stir until just blended and cook in a hot, nonstick pan sprayed with nonstick oil. Serve with fruit, yogurt and applesauce, instead of mounds of butter or margarine and maple syrup. Skip pre-made breakfast sausages, which are often high in saturated fat, sodium and additives. Instead, craft your own by mixing lean ground turkey with fennel seeds, salt and Italian seasoning. Form into patties and broil under high heat until cooked through.
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