Healthy Eating Ideas

What you choose to eat influences your whole body, from your brain to your toes. Healthy eating can assure that your body is getting all of the nutrition that it needs to function properly. In addition, your food choices can influence the likelihood of developing chronic disease. According to the United States Department of Agriculture, eating a nutritious diet can help you avoid cardiovascular disease, diabetes, osteoporosis, cancer and hypertension. Eating healthy can be easy with some staple meal choices for breakfast, lunch and dinner.

Good Nutrition

In 2010, the U.S. Department of Agriculture released their recommendations to the American public on eating healthy. These guidelines include limiting calorie intake to match physical activity needs, reducing sodium, fat, cholesterol, processed grains and refined carbohydrates. Instead, you should try to focus your diet on whole foods, fiber, lean proteins and unsaturated fats.

Breakfast

A warm and filling go-to healthy breakfast is oatmeal. Oats are a healthy source of protein and fiber. Dietary fiber can improve your health and lower your cholesterol. The mix of protein and fiber can also keep you full for a longer period of time, preventing hunger before lunch. Pair your oatmeal with some fresh berries and you have a nutritious meal providing essential vitamins, minerals and antioxidants.

Lunch

For lunch, try a tuna sandwich on whole grain bread topped with lettuce and tomato. According to the American Heart Association, fish should be included in a healthy diet and when served for two meals per week can help reduce heart disease. Fish is also a low-fat and low-calorie source of healthy protein. Again, pairing the protein in the fish with the whole grains and fiber in the bread is a good way to keep you fuller for longer. For your sandwich, skip mixing the mayo with the tuna. Instead, spread it on your bread for better portion control. Top your tuna with a couple slices of fresh tomato and lettuce. Serve with a side of carrot sticks or your favorite low-fat yogurt.

Dinner

According to the Centers for Disease Control, a healthy diet emphasizes fruits and vegetables. When making your dinner, plant-based foods should take up half or more of your plate. For a healthy, low fat meal try lettuce wraps for dinner. Lettuce wraps can be stuffed with low-fat ground turkey mixed with your favorite spices, vegetables like peppers, onions and celery and a little low-fat shredded cheese. Cook this mixture through and place into lettuce leaves for a nutritious, low-fat and low-calorie meal. Try it with a side of blanched broccoli and cous cous.

Snacking

The Centers for Disease Control recommend limiting your snacks to 100 calories each. Low-energy dense foods like fruits and vegetables keep you full and provide vitamins and minerals. For a healthy and filling snack dip your favorite veggies into no-fat dressing or hummus.