Making healthy snacks and meals requires preparation including frequent trips to the produce aisle. Choosing and eating healthy foods provides maximum nutrients from natural sources such as the micronutrients of vitamins and minerals. These micronutrients aid the body in healing, growing and maintaining energy. Macronutrients such as protein and carbohydrates provide a source of fuel for the body's functions. Balancing the two types of nutrients will create a healthful meal or snack.
Fresh Salads
Step 1
Create a masterpiece by using more than just lettuce in that salad. Choose fresh, nutrient-rich greens such as spinach or romaine and wash thoroughly.
Step 2
Place greens in a large bowl and gather an assortment of vegetables to top your salad. Wash and dice fresh carrots, cucumbers, broccoli, scallions and tomatoes, and toss throughout the salad. These foods add color, flavor and natural vitamins.
Step 3
Use oils or dressings sparingly, as they add fat and calories. By eating one or two salads daily you are consuming the suggested 3 to 5 servings of vegetables recommended to maintain health.
Smoothies
Step 1
Make a filling smoothie for breakfast, snack-time or as a delicious dessert. Fill the blender with fruits and low-fat dairy to gain the daily recommendation of 2 to 3 servings of dairy and 2 to 4 servings of fruit.
Step 2
Place selected fruits, such as bananas or strawberries, into a blender with soy milk, rolled oats and a dash of vanilla extract for a complete breakfast full of nutrients.
Step 3
Blend until smooth. Either drink immediately or place in an air-tight container in the fridge for a snack throughout the day.
Homemade Soups
Step 1
Make soups at home and avoid the salts and excess calories in canned soup. Start by making broth for a base as opposed to creams or salty commercial broths.
Step 2
Simmer meat parts, such as skinless chicken wings or thighs, for one hour in two inches of water. Add herbs, garlic and diced onions for flavor as desired.
Step 3
Remove from heat and strain broth. Discard chicken parts. Place in the refrigerator in an airtight container overnight.
Step 4
After the broth is thoroughly chilled remove congealed fats from the top of the broth with a spoon and discard fat. Store the remaining broth in the refrigerator or freezer for future use as a soup or soup-base.
Step 5
Use your homemade low-sodium chicken broth as a snack or to make healthy soups. Add dry beans or whole wheat pasta for protein and whole grains.
Stir Fry
Step 1
Stir-fry healthy foods for a low-fat high-nutrient meal choice. Select lean cuts of meat such as skinless poultry or lean beef like sirloin.
Step 2
Spray a wok or nonstick frying pan with cooking spray as directed on the can. Place the pan over medium-high heat and let it warm.
Step 3
Cut your protein source, the meat, into bite-sized pieces and add to the skillet to brown. Stir frequently to prevent sticking or burning.
Step 4
Wash and dice up vegetables such as broccoli or roots like leek. Add to the skillet when the meat is almost cooked -- about five to seven minutes.
Step 5
Stir meat and vegetables rapidly to mix and prevent burning. Add seasonings to taste including fresh herbs or a splash of citrus juice.
Things You'll Need
- Blender
- Non-stick pan
- Fat-free cooking spray
- Various fresh ingredients
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