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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

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A Healthy Meal for Any Occasion



A Healthy Meal for Any Occasion

Healthy meals paired with regular exercise is the healthiest way to lose weight and make your body feel healthy again. A healthy meal consists of a few key components including protein, vegetables, fruit and whole grain. To help make your weight loss journey easier, we're going to provide you with healthy breakfast, lunch and dinner meals to enjoy.

A healthy meal for breakfast

Breakfast is the most important meal of the day and protein and fiber are necessary for a healthy meal at breakfast time.  Both protein and fiber will keep you feeling full and focused throughout the morning.  Breakfast foods that contain protein include eggs, yogurt, milk, bacon, sausage, deli meats and cheese.  High fiber breakfast foods include berries, high fiber cereal, vegetables and toast.  

Here are some healthy breakfast meals that combine protein and fiber:

Vegetable omelet.  Crack open an egg and load the pan with vegetables.  Not only do you get a tasty meal but you also get a full serving of delicious vegetables.   

Cottage cheese and melon.  This quick meal will fill you up with protein and provide you with a hearty serving of fruit.

Yogurt and berries.  If you are tempted to skip breakfast, think again.  Instead of skipping, grab a prepackaged yogurt and a handful of berries.  This meal is perfect because it can be eaten on the go.

Bacon, eggs and whole grain toast.  This all-American breakfast is a great high protein meal.     

Cauliflower and ham hash.  If you have allergies and are looking for a dairy free, egg free, gluten-free breakfast; try pan frying cauliflower and ham and serve with a side of berries or a slice of gluten-free toast. 

A healthy meal for lunch

A healthy lunch consists of protein, carbohydrates and vegetables.  Examples of lunch protein include deli meat, cheese, chicken, pork, beef, beans and tofu.  Carbohydrates include bread, fruit, popcorn, chips, crackers and some starchy vegetables such as potatoes.   Vegetables at lunch time include salad, tomatoes, cucumber, avocado, green beans, peppers and more.  These foods can be combined in a variety of ways to create a healthy meal that will satisfy your taste buds.    

A sandwich with a small side salad.  This lunch can be made at home or bought somewhere on the go.  Look for whole grain bread and a lot of meat or protein to make it pack a nutritional punch.

A large salad.  A salad with chicken, shrimp, tofu or quinoa can act as a full meal.  Watch the toppings and dressings as these can add extra fat and calories.  

Asian Stir-fry.  Mix some pork and vegetables and serve this dish over brown rice.

Grilled chicken and vegetables.  Take left overs or make this meal specifically for lunch.  Either way, you get a great serving of protein and a helping of healthy vegetables. 

Deli meat and crackers.  Skip the sandwich.  Combine some deli turkey or ham, cheese, and crackers for a tasty meal.  

A healthy meal for dinner

A healthy meal at dinner is similar to lunch; it consists of a protein, carbohydrate, and a vegetable.  Dinner protein includes chicken, pork, beef, duck, turkey, tofu and lentils.  Typical dinner carbs include pasta, rice and burger buns.  Dinner vegetables are the same as lunch vegetables.  Examples of healthy dinner meals include:

Grilled chicken and broccoli.  This meal is simple to cook and can be very tasty. Try experimenting with different herbs and spices for an added variety.

Shrimp pasta with mushrooms and artichokes.  Make some pasta and load the plate with shrimp and veggies. 

Beef and vegetable stew.  This meal may take some time to plan and prepare but is great on a rainy day. 

Salmon and green beans.  This simple meal is great if you have guests over for a healthy dinner.

Chicken Caesar salad. This classic salad is a great go to meal when you want to quickly throw something together and it can also serve as a healthy meal at a restaurant.

When making a healthy meal, try to incorporate all of the required elements of the meal including the protein, carbohydrates, vegetables or fiber.  Feel free to use some of the provided examples but don’t hesitate to make modifications and substitutions or expand the list. 

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