|Here's to delicious, healthy-eating!|
If you haven’t been keeping up with all the readily available information out there (reading magazines and books or browsing the internet for ideas) on ways to eat right, perhaps you can start here.
Here are some simple meal ideas to ensure you’re eating deliciously well on your journey to getting super healthy and fit. You can always add your favorite herbs and spices or (non fat or low fat) sauces to jazz things up even more.
The nutritional benefits of the foods mentioned below are immense, but there’s not enough room here to go on about them, so I’ll just give you a quick brief instead. ☺
|Control your portions.|
Just because something
is good for you doesn't
mean you should overeat.
Eggs are a great source of protein with numerous vitamins, including vitamin A, potassium and many B vitamins like folic acid, choline and biotin. Many of these are specifically needed for the health of the nerves and the brain. I much prefer free-range, cage-free eggs, which tend to be higher in good omega-3 fats.
Four ounces of skinless, boneless chicken breast, for example, contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc, iron, heart-healthy potassium, and 75 percent of the recommended dietary intake for niacin, a B vitamin that's important in energy metabolism.
As for tomatoes, they’re a rich source of dietary fiber, minerals and vitamins; recommended in cholesterol controlling and weight reduction programs. The antioxidants present in tomatoes are also found to be protective against many cancers.
Grilled or baked salmon, spinach and sweet potato
Always read "Nutritional Facts"
carefully. Just because something
is low in fat doesn't mean it's "good"
if it's too high in sodium; or offers
protein, but too high in sugar.
Salmon, as well as other "oily" or "fatty" fish such as tuna, mackerel, trout, sardines and herring, are loaded with polyunsaturated fats also known as Omega-3 fatty acids.
Add spinach for the cornucopia of vitamins and minerals, especially iron, including the superstar of eye nutrition, lutein.
Have some sweet potatoes for slow-burning carbohydrates, an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.
Tuna, brown rice and broccoli (or mixed vegetables)
|Enjoy your food, eat slowly,|
eat mindfully. I mean,
really savor and appreciate
And tuna is a superb source of the vitally important cancer-protective trace mineral, selenium. Add some brown rice for fiber and carbs, load up with vegetables and you're good to go.
I love broccoli. It contains twice the vitamin C of an orange – among other vitamins including vitamin A and alpha-tocopherol vitamin E, has almost as much calcium as whole milk, and contains selenium, as mentioned earlier, a mineral that has been found to have anti-cancer and anti-viral properties.
You can't go wrong with these three, or variations thereof.
They'll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscles. Couple them with intense and regular workouts, and you'll be on your way to a body that will look and feel good.
|Chew your food|
thoroughly as this
can help your body
digest the food
Remember: You are what you eat. What you put into your body will cause a chain reaction to occur, affecting the shape of your body and the way you feel. And how you feel will show through in everything you say and do, therefore, affecting the quality of the life you live.
So eat well and stay well!
Check out Canada’s Food Guide for fast and easy meal ideas.
Check out Dr. Oz’s website for tons of guilt-free, delicious, healthy recipes.