To stay healthy a person must balance food with exercise.
Carbohydrates are essential for our health. We also need a certain amount of fat in our diet. A piece of cake is good in moderation. Wine is good in moderation, good wine, of course. A nice dark beer is good in moderation. Mashed potatoes are good….. in moderation.
Eat colorful foods. Green, red, yellow, orange, purple. Read labels. A tomato for example, has no label. Avoid hydrogenated oils, artificial flavors and colors, stabilizers, preservatives, excessive amounts of fat and sodium and refined sugar.
Eat at home. It is much easier to control sodium, calories and fat. Choose whole foods. For example, try to choose an apple over apple juice or apple sauce, a fresh peach over canned, fresh spinach, over bagged, fresh garlic over jarred mince, whole grain bread over wheat bread, brown rice over white.
Good fats essential to your diet: avocados (1/2 or less a serving), pecans, peanuts, walnuts, almonds, Brazil nuts, olive oil and canola oil.
Here are a few ideas for healthful quick lunches, breakfasts and snacks for the working individuals.
Healthy, homemade snack mix: semi-sweet chocolate chips, dried cranberries, unsalted almonds and granola clusters.
Chocolate Teddy Grahams are whole grain. Eat for a snack.
Walnuts and almonds. Great snack and filling. Try dark chocolate covered almonds!
Blueberries with a little sugar in the raw. Raspberries, strawberries, blackberries, watermelon, apricots.
Sweet potatoes. They do not need butter. Add honey and pepper if desired.
Carrots and dip.
Grape or cherry tomatoes.
Toasted avocado, provolone cheese and apricot sandwich on double fiber bread. Packed with iron and good cholesterol. The apricot gives a touch of sweetness. Add hot sauce!
Brown rice, avocado and tomatoes with hot sauce.
Canned pink salmon mixed with dill and a little mayo on whole grain bread or flat bread.
Canned albacore with a little mayo, lettuce, tomato on whole grain bread.
Whole grain toast, hummus, fresh tomatoes and cucumbers.
Natural peanut butter and low sugar jelly or honey on whole grain bread. Try it toasted or on whole wheat flat bread with honey and crisp lettuce.
Plain oatmeal packets, add blueberries or other fruit.
Hard boiled eggs.
Frosted Mini Wheats, Total or Cheerios. Whole grain and fiber. Try with soy or almond milk.
Bananas, berries or grapefruit.
Whole grain toast and peanut butter.