Healthy Eating

Every time you eat is an opportunity to nourish your body.

Elements of Healthy Eating

DIETARY FAT
CARBOHYDRATES
PROTEIN
VEGETABLES AND FRUITS
BEVERAGES
VITAMINS AND MINERALS

Healthy Recipes

Mediterranean Quinoa Salad

Cook quinoa as per package instructions. In a large salad bowl, add tomato, cucumber, bell pepper, avocado, onion, cilantro, feta cheese, olives, lime juice, oil, cumin, salt, and pepper. Fluff quinoa with a fork and add to the bowl. Stir gently to combine and serve cold or warm.

Mango Black Bean Salad

In a large bowl, add mango, tomato, bell pepper, corn, black beans, cilantro, onion, olive oil, lime juice, cumin, salt, hot pepper flakes, and gently stir to combine. Serve cold.

Broccoli Salad

In a large salad bowl, add broccoli, pepper, raisins, yogurt, vinegar, onion flakes, salt, pepper, and red pepper flakes. Preheat large skillet on low-medium heat, add nuts and seeds; toast until browned a bit and fragrant, stirring frequently. Add to the bowl with other ingredients, stir and adjust peppers to taste if necessary.

Pasta Salad

Cook pasta as per package instructions. In the meanwhile, in a large bowl, add tomatoes, arugula, edamame, feta, mint, parsley, and salt. In a small skillet, add pecans and toast on low until fragrant, stirring occasionally. Drizzle with honey and stir constantly for 30 seconds. Transfer to a bowl with other ingredients along with cooked pasta. Gently stir well and serve warm or cold.

Strawberry Spinach Salad

Preheat ceramic non-stick medium skillet on medium heat and add pecans. Toast for about 3 minutes or until fragrant, stirring frequently. In a small bowl, combine Balsamic Dressing Ingredients and whisk with a fork. In a large bowl, add spinach and top with strawberries, cheese, red onion, and toasted pecans. Drizzle dressing on top and stir gently until well combined.

References

  1. Skerrett PJ, Willett WC. Essentials of healthy eating: a guide. J Midwifery Womens Health. 2010; 55(6): 492–501.
  2. Riediger ND, Othman RA, Suh M, Moghadasian MH. A systemic review of the roles of n-3 fatty acids in health and disease. J Am Diet Assoc. 2009; 109(4): 668–79.
  3. Mellen PB, Walsh TF, Herrington DM. Whole grain intake and cardiovascular disease: a meta-analysis. Nutr Metab Cardiovasc Dis. 2008; 18(4): 283–90.
  4. Kastorini CM, Panagiotakos DB. Dietary patterns and prevention of type 2 diabetes: from research to clinical practice; a systematic review. Curr Diabetes Rev. 2009.
  5. Halton TL, Willett WC, Liu S, Manson JE, Albert CM, Rexrode K, et al. Low-carbohydrate-diet score and the risk of coronary heart disease in women. N Engl J Med. 2006; 355(19): 1991–2002.
  6. van Dieren S, Uiterwaal CS, van der Schouw YT, van der AD, Boer JM, Spijkerman A, et al. Coffee and tea consumption and risk of type 2 diabetes. Diabetologia. 2009.