Healthy Eating Sample
Are you having a hard time getting in all your vegetables in for the day? If so, you're not alone, but let's change that. A great way to eat more vegetables is through salads! A lot of the time we think of salad as plain lettuce drenched in a creamy dressing. Not only is this a boring way to eat what could be an awesome meal, but the excess dressing adds extra calories, which turns it into an unhealthy dish. There are many different ways to make a salad delicious while still keeping it healthy! Start with your dressing. A common favorite is ranch because of its creamy texture and rich flavor, but unfortunately, it is high in calories, fat, and sodium. In only one tablespoon of Hidden Valley Ranch dressing, there are 70 calories and 7 grams of fat. But that doesn’t mean all creamy dressings won't be allowed! Here is a recipe for a homemade Creamy Yogurt Avocado Dressing. You may even like it more than ranch and the avocado packs a better nutrient punch! It still has a creamy texture, but with only a quarter of the calories and almost half of the sodium.
Ingredients
1/2 ripe avocado
3/4 cup packed fresh cilantro
1/2 cup nonfat plain Greek yogurt
2 scallions, chopped
1 clove garlic, quartered
1 tablespoon lime juice
1/2 teaspoon sugar
1/2 teaspoon salt
Preparation: Place avocado, cilantro, yogurt, scallions, garlic, lime juice, sugar and salt in a blender; blend until smooth and enjoy!
The dressing isn’t the only part of the salad of course; we need something to put it on! It’s important that the salad has enough protein to help keep us satisfied so we won’t be hungry soon after eating. Not only are animal products, such as chicken, pork, beef, etc, a good source of protein, but there are also non-animal products as well! Beans and lentils are a quick way to add protein to any recipe. They can be purchased dried or canned. Canned beans are the quicker option, but it’s important to purchase low-sodium or no salt added products and rinse them well before tossing them into you dish.
When looking for greens, pick ones that are dark and rich in color, such as spinach. Lettuces that are light green, such as iceberg, are not very nutrient dense and will not provide the vitamins and minerals that dark leafy greens are known to contain. Feel free to add a variety of vegetables, chopped, sliced, diced- any way you like, to create a delicious, hearty salad. A good meal of vegetables and lean protein, topped with a healthy fat will fill you up and nourish the body.
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