Do you have healthy eating habits? Is your diet a healthy one for you? First of all, developing healthy eating habits isn’t as confusing or as restrictive as many people imagine. The essential steps are to eat mostly foods derived from plants—vegetables, fruits, whole grains and legumes (beans, peas, lentils)—and limit highly processed foods.
In addition, not all the nutrients and other substances in foods that contribute to good health have been identified, so eating a wide assortment of foods helps ensure that you are getting all of the disease-fighting potentials that foods offer.
Enjoyment of Food
Being mindful of what you eat may help you eat less and enjoy your food more. Many cultures around the world emphasize the enjoyment of food, which often includes cooking and eating with others, as an integral ingredient to good health. Even our own Dietary Guidelines for Americans touch on the idea that eating healthfully involves “enjoying food and celebrating cultural and personal traditions through food.”
Consequently, according to some research, shared mealtimes, especially during childhood, may act as a “protective factor” for many nutrition health-related problems as well as increase prosocial behavior in adulthood.
Therefore, try emphasizing the enjoyment of food. It’s been awhile since we’ve added any new diet recipes and these will help you to develop healthy eating habits. We’re delighted to bring you these 4 new delicious diet recipes for your enjoyment. Bon Appetite!
Chicken, Grape and Walnut Salad
3 oz. grilled chicken breast, chopped (use a skinless rotisserie chicken to save time)
½ cup grapes, cut into halves
3 Tbsp. chopped walnuts
3 Tbsp. plain low-fat yogurt
Salt and pepper
3 cups romaine lettuce
Mix together chicken, grapes, walnuts, and yogurt. Season with salt and pepper. Serve on top of lettuce.
Green Pizza is a great Healthy Eating Habit
1 pound prepared pizza dough, preferably whole-wheat
2 cups chopped broccoli florets
¼ cup water Perrier Soda Lime Mineral Water
5 ounces arugula, any tough stems removed, chopped (about 6 cups)
Pinch of salt
Freshly ground pepper to taste
½ cup prepared pesto
1 cup shredded part-skim mozzarella cheese
Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.
Finally, spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.
Chicken Tikka Masala
4 teaspoons garam masala (see Note)
½ teaspoon salt
¼ teaspoon turmeric
½ cup all-purpose flour
1 pound chicken tenders
4 teaspoons canola oil, divided
6 cloves garlic, minced
1 large sweet onion, diced
4 teaspoons minced fresh ginger
1 28-ounce can plum tomatoes, undrained
⅓ cup whipping cream
½ cup chopped fresh cilantro for garnish
Stir together garam masala, salt, and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with ½ teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 tablespoon of the remaining flour.)
Heat 2 teaspoons oil in a large skillet over medium-high heat. Cook the chicken until browned, 1 to 2 minutes per side. Transfer to a plate.
Heat the remaining 2 teaspoons oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 5 to 7 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 tablespoon flour and stir until coated. Add tomatoes and their juice. Bring to a simmer, stirring and breaking up the tomatoes with a wooden spoon. Cook, stirring often until thickened and the onion is tender 3 to 5 minutes.
Finally, stir in cream. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through 3 to 4 minutes. Garnish with cilantro.
Note: Garam masala, a blend of spices used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It is available in the spice section of most supermarkets.
Salmon & Broccoli
1¼ pounds wild Alaskan salmon fillet skinned and cut into 4 portions (see note)
1 tablespoon chopped fresh rosemary or 1 teaspoon dried, divided
1 teaspoon salt, divided
2 heads broccoli (1-1½ pounds), trimmed
1½ tablespoons extra-virgin olive oil, divided
1 small onion, diced
3 tablespoons raisins
2 tablespoons pine nuts
½ cup water Perrier Soda Lime Mineral Water
Season salmon with half the rosemary and ½ teaspoon salt at least 20 minutes and up to 1 hour before cooking. Cut the broccoli into florets with 2-inch-long stalks. Remove the tough outer layer of the stalk with a vegetable peeler. Cut the florets in half lengthwise.
Heat 1 tablespoon oil in a large wide saucepan over medium heat. Add onion and cook, stirring occasionally, until translucent, 3 to 4 minutes. Add raisins, pine nuts, and the remaining rosemary; toss to coat with oil. Cook, stirring until the pine nuts are fragrant and beginning to brown, 3 to 5 minutes.
Add the broccoli, season with the remaining ½ teaspoon salt and toss to combine. Add water and bring to a boil. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the water has almost evaporated, 8 to 10 minutes.
Meanwhile, heat the remaining ½ tablespoon oil in a large nonstick skillet over medium-high heat. Add salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, remove the pan from the heat and let stand until just cooked through, 3 to 5 minutes more.
To serve, divide the broccoli among 4 plates. Top with salmon and spoon raisins, pine nuts and any liquid remaining in the pan over the salmon.
Note: Wild-caught salmon from the Pacific (preferably Alaskan) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Therefore, farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population.
In conclusion, having Healthy Eating Habits don’t have to be Boring
Hence, it’s trendy to think “food should be fuel” or that food is something that helps you lose (or, ahem, gain) weight. But thinking only in terms of the number on the scale takes away a huge part of what eating is about: pleasure. Therefore, if you think of eating as something enjoyable and something you do without guilt or without judging yourself, and you stay active, you’re less likely to overeat and have better healthy eating habits.
Furthermore, it’s true: feeling guilty about your food choices can undermine weight loss—and even pack on the pounds—while a celebratory mindset gives you more control over your diet and can thwart weight gain.
I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas (let us know how you like these recipes).
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