Healthy Eating

A Guide to Healthier Eating 


Eating less junk food and adding more nutritious food to your diet are simple changes that can make a significant improvement in your nutrition and health.
One way to do this is by cutting back on foods that have only limited nutritional value, that are over-processed, or that contain too much fat, salt, sugar, and refined white flour.
Try eating more of these kinds of foods: 
Close to their natural state: Just-picked fresh fruits and vegetables are the most nutritious, but fresh or frozen fruits and vegetables are a good alternative because they are almost immediately frozen after picking. The canning of vegetables requiresheat, which destroys many vitamins.
Less processed: According to the USDA, whole grains are high in fiber, vitamins and complex carbohydrates. On the other hand, white flour is basically just carbohydrates.
Plain rather than flavored: Plain milk, yogurt, and cottage cheese (ideally low or nonfat versions) generally have a better ratio of nutrients than their flavored alternatives. When flavoring is added, sugar is often added which increases calories.
Healthier:To keep your heart and vascular system healthy try to avoid saturated fats. As a rule, saturated fat is a solid at room temperature. So, use olive oil instead of vegetable oil; vegetable oil instead of shortening; and low trans-fat vegetable margarine over butter.

Better meat choices: Different types of meats contain different amounts of saturated fats. Lamb, beef, and pork are very high in saturated fat. Chicken, turkey, and other fowl have less saturated fat. Fish have the least saturated fat.Making these changes won’t require driving miles out of your way. Nutritious, healthy food is plentiful in any grocery store and at most restaurants, if you know what to search out.

For more great health and nutrition tips, go to

Zucchini-Blueberry Banana Bread or Muffins

At a time when zucchini and blueberries are abundant in many parts of the country, this is a healthy and easy recipe to create muffins or bread. Once baked, they can be frozen and defrosted the same day, once completely cool.
3 eggs
1/2 cup unsweetened applesauce
1/2 cup olive oil
1 1/2 cups packed brown sugar
2 cups zucchini – grated
1 cup very ripe bananas – crushed
2 teaspoons vanilla extract
1 cup all-purpose flour
1 cup whole wheat flour
1/4 teaspoon baking powder
2 teaspoons baking soda
1 teaspoon salt
3 teaspoons ground cinnamon
1 cup blueberries – rinse well and dried with paper towel
1/4 cup wheat germ
Preheat oven to 350 degrees
Spray 9″ bread pan with Pam Cooking Spray or use paper inserts in muffin tins.
In a large bowl, combine eggs, oil, sugar, zucchini, bananas, and vanilla.
Combine flour, whole wheat flour, baking powder, soda, salt, cinnamon, and wheat germ.
Add dry ingredients to wet and stir well.
Gently fold in blueberries.
Bake at 350 degrees one hour or until a toothpick inserted in the center comes out clean.

Sloppy Joe’s with a Veggie Twist

(serves family of 6)

This meal is a huge hit with my kids and their friends, and it’s loaded with nutrients!!

1/2 cup sweet potatoes – boiled and pureed (I make extra and freeze it)
1/2 cup butternut squash – boiled and pureed (I make extra and freeze it)
1 TBSP olive oil
1/2 cup red onion – chopped
1/2 cup celery – chopped
2 cloves garlic – minced
1/2 cup red pepper – chopped in small chunks
1 pound lean ground turkey
1/2 cup reduced-fat, low-sodium vegetable broth
1/4 cup tomato paste
1 TBSP Worcestershire sauce
1 tsp chili powder
Dash of pepper
Whole wheat rolls
1/2 cup shredded cheddar cheese

1 avocado – sliced
Always be sure to rinse vegetables prior to cooking.
Cut sweet potatoes and squash into two-inch chunks and boil separately until soft
While those are boiling in separate pots… Chop onion, celery, red pepper, garlic and saute on medium heat with olive oil until tender.
Add the ground turkey breast and continuously break with spoon and cook until no longer pink – about four minutes.
Stir in vegetable broth.
Drain sweet potatoes and butternut squash and puree, then add 1/2 cup of each
Mix in tomato paste, Worcestershire sauce, chili pepper and a dash of pepper Cover with lid.
Simmer until the liquid is reduced– about 10 minutes
Toast whole wheat rolls and spoon mixture on top.
Sprinkle with a small amount of cheddar cheese and avocado chunks if desired.
As an option, serve open-face on roll or with no roll at all and on top of chopped romaine and spinach.
I serve with roasted red potatoes that we’ve cut into chunks, drizzled with olive, and baked at 400 degrees until tender and crispy on the outsides – about 25 minutes.
Also try these low-fat recipes from

Black Bean Chili Dip

1 (15-ounce) can black beans, rinsed, drained and partially mashed

1/2 cup drained canned low or no salt whole kernel corn
1/3 cup salsa
1/4 cup water
2 teaspoons chili powder
Cooking spray
5 ounces Cabot 
75% Reduced Fat Cheddar or 50% Reduced Fat Cheddar, grated (about 1 1/4 cups)
2 tablespoons drained canned green chilies


Preheat oven to 375°F. Combine beans and next 4 ingredients; pour into a small casserole dish coated with cooking spray. Sprinkle with cheese and green chilies. Cover and bake at 375°F for 30 minutes or until cheese is melted and filling is bubbly. Uncover and cook an additional 5 minutes. Serve with low fat tortilla chips.


Crustless Spinach Quiche

2 teaspoons canola oil
1 medium yellow onion, finely chopped
1 (10-ounce) package frozen chopped spinach, thawed and drained
6 ounces Cabot 
50% Reduced Fat Cheddar, grated (about 1 1/2 cups)
6 large egg whites
1 large egg
1/3 cup Cabot 
No Fat Cottage Cheese
1/4 teaspoon ground red pepper (cayenne)
1/8 teaspoon salt
1/8 teaspoon grated nutmeg


Preheat oven to 375ºF. Coat 9-inch pie plate, preferably nonstick, with cooking spray; set aside. In nonstick skillet over medium-high heat, heat oil. Add onion and cook, stirring, for 5 minutes, or until translucent. Add spinach and stir until moisture has evaporated, about 3 minutes longer. Sprinkle cheese evenly in prepared pie plate. Top with spinach mixture. In medium bowl, whisk together egg whites, egg, cottage cheese, red pepper, salt and nutmeg. Pour egg mixture evenly over spinach. Bake for 30 to 40 minutes, or until set. Let stand for 5 minutes, then cut into wedges and serve.