Tips to Help Make your Meals Healthy

Healthy Meal Tips for 2015

Krista Dolbear BSc, RHN, PTS
Krista Dolbear BSc, RHN, PTS

Happy New Year!  I hope you had a great Holiday and were able to relax a bit as well as  able to spend some time with family and friends.  A new year is a great time to make some changes for a healthier lifestyle.  I have given you a few tips to use to make your meals more healthy.

#1-Make sure you choose quality ingredients
These are the building blocks to a healthy meal. While you certainly don’t need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat.

Choose foods that are:

  • Fresh and organic
  • Pronounceable ingredients
  • Whole foods

#2-Use Healthy Cooking Methods
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

  • Fried and battered
  • Processed and packaged
  • Doused with cream sauce
  • Sautéed

Choose foods that are prepared like this:

  • Grilled
  • Baked
  • Broiled
  • Steamed

#3-Eat A lot of Protein
The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

  • Fish
  • Chicken
  • Turkey
  • Egg
  • Lean red meat
  • Beans

#4-Making sure you include lots of fibre
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

  • Salad
  • Seasonal vegetables
  • Fruit
  • Legumes

#5-Reduce the amount of starches
Here’s where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

  • Potatoes
  • Pasta
  • Rice and cereal
  • Bread and cracker

I have added a recipe for you if you have any left over turkey and you don’t know what to do with it.

Turkey Kebabs:

  • 1 1/2 pounds turkey breast, de-boned, trimmed of skin and cut into thin strips
  • 2 garlic cloves, minced
  • 1 teaspoon olive oil
  • 2 eggs
  • 1/4  cup almond meal (more if needed)
  • 1 teaspoon cumin
  • 1 teaspoon sweet paprika
  • 1/2 teaspoon cinnamon
  • dash of salt (optional)
  • 2 Tablespoons fresh parsley, finely chopped
  • 1 Tablespoon fresh mint, finely chopped
  1. In a food processor, blend the turkey strips until ground. Add the remaining ingredients and pulse until well blended.
  2. Pre-heat your grill or grill pan.
  3. Lightly grease your hands, then press the meat into the wooden skewers until it covers about  3-4 inches in an elongated meatball shape. If the meat is not sticking then add some more almond meal.
  4. Grill for about 8 minutes per side.

4 Servings

Nutritional Analysis: One serving equals:  254 calories, 8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and 47g protein

For the Mint Yogurt Dip:

  • 1 cup plain Greek yogurt, full fat
  • 1 garlic clove, minced
  • 2 Tablespoons fresh mint, minced
  • 1 Tablespoon freshly squeezed lemon juice
  • salt (optional)
  1. In a bowl combine all of the ingredients. Mix well and serve chilled.

4 Servings

Nutritional Analysis: One serving equals:  69 calories, 5g fat, 35mg sodium, 3g carbohydrate, .1g fiber, and 2.3g protein