Healthy Food Ideas

The key to eating healthy is cooking and preparing the food to your liking.  Nothing is more unsatisfying than bland and tasteless.  If you are not enjoying what you are eating, your cravings will take over times 3 and you will binge.  If you have a sweet tooth, add some fruit.  If you crave potato chips, choose multi grain tostitos, or make your own hummus and snack on carrots.  Instead of white rice, eat brown rice.  Cut down on your sugars, soft drinks and high saturated fats.  Drink plenty of water.  Prepare boiled eggs and sweet potatoes for the week and put in the fridge, for that extra protein and good carb energy.  Eat plenty of nutrient dense foods and keep your empty calorie foods in moderation. Eat for your activity level and within your caloric intake recommendations. Be satisfied and eventually you will start making healthier choices without even thinking about it. If you need help with nutrition in regards to fitness and achieving your goals, please contact me.  

Blueberry pancakes made with low fat high protein pancake mix and topped with raspberries.

Eggs are a high quality protein superfood.  They are full of nutrients as well.  Black beans are one of my favorite add on foods.  They provide a great deal of iron, protein, magnesium, calcium, potassium and are high in fiber.  They are great carbs for energy.  More importantly they keep you full and satisfied.  

Kale is one of the healthiest vegetables.  To keep all it's wonderful nutrients in tact, steaming is recommended.  For great taste, I sautee it for a few minutes in coconut oil.

Boiled eggs is one of those foods that are great to snack on.  I enjoy them in salads like this one with brussel sprouts, tofu and sunflower seeds.

Lean white meat will help in the muscle building process because of it's hight protein content. Grilled chicken with fresh mozzarella, roasted red peppers, kale, and avocado make a great wrap.

Sweet potato and banana protein smoothie. Taste so good and good for you.  Cooked sweet potato, banana, kale (or spinach), 3 almonds, coconut water, a little milk, whey protein, flax seed, cinnamin, and crushed ice.

If you love avocado and tacos...this is great snack.  Multi grain taco chips with avocado and tomatoes. 

Grilled chicken soup with buk choy and multi grain pasta.  I don't know if it's because of my asian heritage but buk choy is one of my favorite vegetables, high in Vitamins A and C. A filling healthy meal for a chilly day or rainy evening.

Oatmeal is always a healthy choice for breakfast. They are low glycemic carbs that will energize your mornings.  Berries are full of vitamins and blueberries are considered the highest antioxidants among fruit.

Banana pancakes made with 2 eggs and 1 smashed banana.  I added a little bit of pancake mix just to hold it together.  Light fluffy healthy and good for you.

Tofu green bean cucumber salad.  With black beans for added macro and micronutrients and again the 'full factor'. Tofu isn't always appealing to everyone but I happen to love it.  And that is a good thing because they are good source of protein and full of calcium and iron.

Spinach, like kale, is another great phytonutrient green vegetable.  With fresh mozzarella containing calcium for healthy bones, tomatoes and balsamic vinegar... this is indeed a delicious healthy snack or light meal.

Egg salad wrap.  Instead of mayo I use avocado. Avocado is abundant in essential nutrients.  It's become a very popular fruit in the past years. Unlike other fruits they are high in healthy fat.

Making homemade hummus is easy, fresh, and less expensive than buying premade.  Just blend chick peas and add your desired spices. Hummus is a great healthy snack dip for veggies.  

Refreshing cucumber salad. Try to choose a balsamic vinaigrette dressing as oppose to creamy.

A sufficient meal for the active body builder looking to increase muscle mass.  Lean white meat assists in the muscle building process. Sweet potatos are great carb energy boosters and asparagus for fiber and other vitamins. High in antioxidants, asparagus helps boost the immune system and is also a natural diuretic.

Photo Credit: Irma Ilao Photography

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