Wednesday, September 26, 2018

It isn’t complicated to eat right. Here are my tips for healthier eating.

I know I have addressed it before that the healthiest way to eat is by avoiding fad diets. Many people want to eat healthfully but are unsure what is the best way to go about it. The number of diet books and different information available is indeed very confusing.

It is important to understand that no one should be on a diet; diets do not last.  A healthy way of eating is eating in a way that is sustainable over a long time. Your overall health is determined by many choices over a lifetime. It is important to choose to eat vegetables and fruits, lean proteins, dairy products, seeds, nuts, whole grains and fish, while limiting intake of refined sugars, sweetened beverages, desserts and processed foods.

It doesn’t have to be complicated. You just need to pay some attention to what you eat!

I would like to make mention of the guidelines for fats and for sugar from the 2015-2020 Dietary Guidelines for Americans.

The guidelines for fats recommend choosing monounsaturated and polyunsaturated fats while limiting saturated fat and trans fatty acids.

The guideline for sugar recommends keeping added sugars to less than 10 percent of your daily calories. This translates as a recommendation to focus on consuming vegetables, protein, low-glycemic grains and fruit. Choose lean proteins including beans, nuts and eggs.

Another guideline recommends avoiding too much salt.

You might ask, how do I do this? Well, start by making lifelong healthy choices.

Grill, bake, steam or broil your food.

Add nuts and seeds to top salads for crunch instead of croutons.

Consume lean cuts of meat.

Have fruit or sweet tea for dessert.

Save desserts for special occasions.

Cook with healthy oils: olive, canola, grape seed or avocado.

Choose non-caloric beverages.

Avoid highly processed food.

Focus on eating a rainbow of vegetables.

Eat a healthy breakfast that contains protein.

Make a healthy, satisfying low-fat, high-fiber meal for dinner,

Here is a delicious and healthy dish for you to try:

Spaghetti Squash
With Mexican


2 lbs. boneless chicken breasts

14.5-ounce can fire-roasted tomatoes

½ cup salsa

3 cloves of minced garlic

1 tbsp. chili powder

1 tsp salt

1 tsp. onion powder

1 tsp. cumin

1 tsp. paprika

1 Tbsp. honey

3 medium spaghetti squash


2 ripe avocados, diced into small chunks

1 lime

½ cup chopped cilantro


1. Place chicken breasts in slow cooker.

2. Combine tomatoes, salsa, garlic and all seasonings.

3. Pour mixture on top of chicken.

4. Cook for 6 hours on low or 3 hours on high.

5. Preheat oven to 400 degrees.

6. Prick the squash with a fork all over and bake for 1 hour.

7. Cut squash in half when finished, scoop out the seeds and place on a serving platter.

8. Shred the chicken in the slow cooker and spoon on top of each squash.

9. Top with diced avocado and cilantro, with a squeeze of lime to finish.


 By Jamie Feit



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