1. Roasted potatoes, sweet peppers, onions and fresh pineapple. Chop into medium-sized chunks, toss in a bowl with two tablespoons of olive oil and sea salt and layer on a cookie sheet to bake for twenty-five minutes. This combination is loaded with a multitude of nutrients as well as great flavor. A large serving of this is less than half the calories of an order of fries and much healthier for you.
2. Spinach. Sauté the spinach in olive oil with nuts and raisins. The olive oil helps you to absorb the nutrients from the spinach. Or try chopping a cup of fresh spinach in a Cobb salad (with olive oil and vinegar dressing) to go along with a baked chicken breast. Spinach is a great source of vitamins A and C.
3. Eggs. In the 90s, people feared eggs because of their fat and cholesterol content, but research has shown little, if any, connection between dietary cholesterol and blood cholesterol. Now, eggs are back on the healthy menu because they provide a complete set of nutrients including all the amino acids your body requires. The protein also keeps you feeling full all morning and gives you energy.
4. Fruit. Slice an apple and spread peanut butter on the slices. Apples are low in calories and high in fiber, soluble and insoluble. The peanut butter is a good source of protein and helps you feel full. Strawberries, raspberries, blueberries, kiwis, pineapple, pears, plum, etc. – all of these fruits are high in antioxidants and vitamins. Eat them alone, in smoothies, on cereal, or in low-calorie desserts. Not only are they healthy for you, you’ll save tons of calories and feel full.
5. Choose a variety of vegetables to have raw or cooked everyday. Whatever is in season is the best choice, but any will work to help you eat healthy and save calories. With your lean turkey sandwich at lunch, have a raw veggie medley with low-fat vegetable dip instead of a fast-food hamburger and super-sized fries.
6. A variety of seeds and nuts make excellent snacks even though most nuts have a high fat count – the fat in them is healthy fat that your body uses and needs. Try a hand-full of almonds in a cup of low-fat yogurt. The almonds are healthy fat and protein while the yogurt has fat-fighting calcium.
7. Cheese is another great choice. Its combination of protein and fat curbs your appetite for hours and it’s healthy. Most cheeses come in low-fat versions. And try a small glass of low-fat chocolate milk instead of soda. Again, it provides protein and the sweet, chocolate flavor helps curb your cravings.
8. An all-time favorite is the peanut butter and jelly sandwich. It’s healthy, especially if you choose whole grain bread and a low-sugar fruit spread. You’ll be getting fiber from the bread, protein from the peanut butter and something for your sweet cravings as well.
9. Eat air-popped popcorn for extra fiber and add some dark chocolate, which has antioxidants and satisfies your craving for something sweet. Choose dark chocolate that is 60 to 70% cacao and eat only one or two squares. A large cereal bowl of popcorn is a serving size.
10. Choose fresh sliced tomatoes, cucumbers, grapes or dried cranberries to have with your lunch and dinner instead of corn chips or fattening side dishes.
Give eating healthy a chance and you’ll find that you’re not only satisfied, but you’ll feel better, lose weight, and be able to eat more!
