| A healthy diet is the basic edifice of having a healthy | | | | Sausage, turkey or chicken which is fully cooked |
| heart. Diets rich in fruits and vegetables, lean meats, | | | | Diced and Pat dry Tomatoes |
| poultry, high-fiber foods are the ones which everyone | | | | Points to Remember: |
| can cherish. The first step toward making healthy food | | | | While involving yourself in making healthy food, see to |
| is involving yourself in healthy cooking. You will be | | | | it that you restrict the content of fats from your foods. |
| easily able to gain all the essential nutrients from foods | | | | Also, to lower the total calorie intake and prevent |
| once you master the art of healthy cooking. | | | | weight gain, cut back on added sugars. Avoid |
| Healthy cooking doesn't mean that you have to | | | | incorporating sodium into your diet as much as possible; |
| forsake the taste of the food. Furthermore, you can | | | | the major source of sodium in our diet is salt, so keep |
| also alter your portion sizes and ingredients as per the | | | | a watch on high sodium condiments such as steak |
| needs of your family members. Here is everything | | | | sauce, flavored seasoning salts and pickles. |
| you'll want to know about how you can make healthy | | | | Here are Some Healthy Quick Food Recipes |
| foods for you and your family | | | | Pita Pizzas |
| Healthy Sides for Lunchtime | | | | With two T tomato sauce, spread a whole-wheat pita. |
| Cut-up pears and apples once a week and prevent | | | | Cover it with 2-3 T cheese (use either mozzarella or |
| browning by tossing them up in a little lemon. You can | | | | ricotta) and add any of the above mentioned boosters. |
| also pour juice into your children's cups in advance. | | | | Then place each of the pita on a microwavable paper |
| This way you can have a healthy drink or meal on the | | | | plate. Once done, cover it tightly with plastic wrap and |
| table in just few minutes. | | | | pile on each other inside a big freezer bag. |
| Boosters: | | | | Quesadillas |
| To enhance the nutrition, flavor and appearance of | | | | While putting together your quesadillas, avoid |
| any food for the sake of your family you can add 2-3 | | | | ingredients from spreading over the tortilla. This will |
| boosters into every recipe. These boosters basically | | | | prevent them from overflowing when they are heated. |
| include: | | | | Just fill every tortilla with ¼ - 1/3C cheese and |
| Chopped broccoli | | | | any of the above mentioned boosters (as per the |
| Rinsed, Drained or canned Beans | | | | choice of your family). Afterward, fold the filled tortillas |
| Already shelled or frozen Edamame | | | | in half. Keep each one on a microwavable paper plate |
| Peas | | | | and stack many of them in a big freezer bag. |
| Olives | | | | If you follow these healthy cooking tips, you can easily |
| Peppers, roasted red | | | | make healthy food for yourself and your family. It will |
| Peppers, bell (diced) | | | | also make you less vulnerable to various carcinogenics |
| Fresh, thawed and drained Spinach | | | | and coronary diseases. |