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.

Eating a Balanced Diet Isn't That Hard

Eating a balanced diet does not have to be hard, and these easy and healthy recipes, tips, and ideas prove just that!


Consistently consuming healthy meals can heighten energy levels, improve overall health, encourage longevity, and lead to possible weight loss.

But preparing them may be less-than-frequent if you are unknowledgeable on how to craft balanced meals. What's more, those hunger gaps may be filled with quick drive thru runs or pizza deliveries.

Give the delivery guy a break and learn how to prepare balanced meals!

How to Prepare Balanced Meals

Eating a balanced diet does not have to be hard, and these easy and healthy recipes, tips, and ideas prove just that!

Load Up On Veggies

Loading up on veggies offers fiber, valuable vitamins and minerals, and volume to meals.

Consume at least one cup of raw or a half cup of cooked veggies with meal, including a bowl loaded up with salad greens or half the plate comprised of a roasted veggie blend, ultimately aiming for at least three to five servings per day.

Additionally, while starchy veggies are still beneficial, individuals are encouraged to mostly include non-starchy varieties. Starchy and non-starchy veggies are broken down below.

• Starchy Veggies: corn, lima beans, peas, pumpkin, squash, russet and sweet potatoes

• Non-starchy Veggies: artichoke, asparagus, broccoli, cauliflower, celery, cucumber, peppers, salad greens

Easy and healthy recipes and ideas: dill cucumber salad, glorious grilled potatoes, and these guilt-free ways to eat spaghetti squash

Select a Protein

Protein is important for weight loss and overall health, as the macronutrient encourages satiety, facilitates lean body mass, amongst several other benefits. 

The dietary reference intake (DRI) for protein is 0.8 grams of protein per kilogram (g/kg) of body weight, or at least 56 and 46 grams per day for men and women, respectively. Age, activity level, injury, illness, and other factors can alter protein needs.

Individuals should always include a lean or plant-based protein with meals and snacks, as it also helps to induce satiety to keep the belly fuller longer.

• Animal Proteins: Choose lean proteins such as chicken, turkey, beef, tuna, salmon, and shrimp. Ultimately, when selecting animal proteins, select leaner cuts such as tenderloin and sirloin, along with reducing sources that are battered and fried.

• Plant-Based Proteins: Plant-based sources include tofu and tempeh, edamame, beans, and nuts and seeds and extremely valuable for those reducing or completely eliminating animal meats. And along with supplying protein, they also tend to supply an ample supply of fiber.

Easy and healthy recipes and ideas: blackened salmon, better-for-you chicken bowl, and edamole

Complement with Healthy Fats

Complement balanced meals with a healthy fat, particularly monounsaturated, polyunsaturated, and omega-3 fatty acids that offer satiety and antioxidant properties to meals.

Swap butter with olive or canola oil in cooking and add nuts and seeds for a healthy crunch. Avocados, fatty fish, and other vegetable oils are also considered as healthy fats.

Easy and healthy recipes and ideas: best cooking oils for weight loss 

Opt for Whole Grains

Let refined, processed grains take the backseat and opt for whole grains. Unlike their highly refined counterparts, whole grains are rich in fiber, vitamins, and minerals and significant part of a well-balanced diet.

Pair meals with a whole grain source, including brown and wild rice, quinoa, barley, corn, and oats.

Easy and healthy recipes and ideas: overnight oatmeal and these 8 different types of rice and recipes

Enjoy Fruit

While that large slice of apple pie may be hard to pass up, regularly indulging on sugary products can pack on unnecessary calories.

Instead of consuming heaping loads of sugar, enjoy naturally-sweetened fruit to help detour that pesky sweet tooth.

Additionally, you can also healthify and mimic such desserts, including that apple pie, by warming up sliced apples and sprinkling with cinnamon. Bananas and dark chocolate and fresh berries and yogurt are additional nutrient-dense, sweet pairings!

Easy and healthy recipes and ideas: homemade applesauce and these delicious ideas for strawberry season

Got Milk?

Dairy milk, cheeses, and yogurts contain lactose, a naturally-occurring sugar in dairy products. Dairy products are also excellent sources of calcium and provide ample amounts of protein.

If diagnosed with a dairy allergy or lactose intolerance, soy milk is nondairy alternative that also supplies protein and calcium. Additional non-dairy sources of calcium include kale, spinach, okra, and foods that are fortified with calcium, including orange juice and breakfast cereals.

When choosing dairy products, pay attention to the ingredient and nutrition label. For example, Greek yogurt varieties may be loaded with additional sugars.

Easy and healthy recipes and ideas: 8 irresistible homemade yogurt popsicles and ginger and turmeric latte made with almond milk

Written By Christy Zagarella, MS, RDN. Published on June 26, 2013. Updated on May 03, 2019.


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