Easy Eats: Dietitian-Approved Tips for a Healthier You

Navigating the world of nutrition can feel overwhelming, but it doesn't have to be complicated. This article compiles easy-to-implement tips and dietitian-approved advice to help you make healthier dietary choices. Good nutrition is about consistently choosing healthy foods and beverages. Whether you're a busy college student or a working professional, these strategies can help you prioritize your well-being through simple, sustainable changes.

Understanding Key Nutrients

According to the Dietary Guidelines for Americans, most people in the United States need to increase their intake of dietary fiber, calcium, vitamin D, and potassium. At the same time, it's beneficial to reduce consumption of added sugar, saturated fat, and sodium. Understanding the role of these nutrients is the first step toward a healthier diet.

The Importance of Fiber

Fiber helps maintain digestive health and contributes to a feeling of fullness, which can aid in weight management. It also plays a role in controlling blood sugar levels and lowering cholesterol. Incorporate more fiber into your diet by choosing whole grains, fruits, vegetables, and legumes.

Calcium and Vitamin D for Bone Health

Calcium and vitamin D work in tandem to promote optimal bone health. While our bodies can produce vitamin D from sunshine, many individuals may not produce enough, and excessive sun exposure increases the risk of skin cancer. Foods and beverages are often fortified with vitamin D to help bridge this gap.

Potassium's Role in Bodily Functions

Potassium is essential for the proper functioning of the kidneys, heart, muscles, and nerves. While some individuals with chronic kidney disease or those taking certain medications may need to monitor their potassium intake, most people in the United States would benefit from consuming more of this vital nutrient.

Read also: Ultimate Meal Guide

Minimizing Added Sugar, Saturated Fat, and Sodium

Too much added sugar in the diet can contribute to various health issues, including weight gain, obesity, type 2 diabetes, and heart disease. Be mindful of added sugars in processed foods and beverages, recognizing them by names like cane juice, corn syrup, dextrose, and fructose. Table sugar, maple syrup, and honey are also considered added sugars.

Replacing saturated fat with healthier unsaturated fats can protect your heart. While some dietary fat is necessary for energy, cell development, and the absorption of certain vitamins and minerals, unsaturated fats are a better choice than saturated fats.

Excessive sodium intake can elevate the risk of high blood pressure, heart attack, and stroke. Given that over 70% of the sodium Americans consume comes from packaged and prepared foods, it's important to be mindful of sodium levels in these items. While sodium has many forms, 90% of the sodium we consume is from salt.

Practical Tips for Healthy Eating

Here are some actionable tips to integrate healthy eating into your daily life:

Embrace the Healthy Eating Plate

Use the Healthy Eating Plate as a guide for creating balanced meals. This visual tool emphasizes filling half your plate with vegetables and fruits, a quarter with whole grains, and a quarter with protein. It also encourages the use of healthy oils like olive and canola oil. Limit butter, and opt for water, tea, or coffee (with little to no sugar) over sugary drinks. Moderate your intake of milk/dairy (1-2 servings per day) and juice (1 small glass per day).

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Prioritize Colorful Vegetables

The more veggies - and the greater the variety - the better. A good practice is to aim for a variety of colors on your plate.

Choose Whole Grains

Incorporate a variety of whole grains, such as whole-wheat bread, whole-grain pasta, and brown rice, into your diet.

Power Up with Protein

Include healthy, versatile protein sources like fish, poultry, beans, and nuts in your meals. These can be mixed into salads or paired with vegetables. Protein power should take up about ¼ of your plate.

Healthy Plant Oils in Moderation

Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. The Healthy Eating Plate encourages consumers to use healthy oils, and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat.

Stay Hydrated

Dehydration can lead to fatigue, headaches, and poor concentration. Aim for at least 8 cups of water a day, more if you are sweating. Carry a reusable water bottle with you to classes and refill it throughout the day.

Read also: Delicious Keto Vegetarian Meals

Embrace Mindful Eating

Mindfulness is the ability to fully bring attention and awareness to one’s experience in the present moment without judgment. Mindful eating involves being mindful of food choices and the eating experience. Try to avoid eating in front of screens or while multitasking and take the time to enjoy your meals. This practice can help you better recognize hunger and fullness cues.

Quick & Easy Recipes

Here are a few quick and easy recipes that incorporate the principles of healthy eating:

One-Pot Unstuffed Pepper Skillet

This one-pot meal is packed with flavor, comes together in under 35 minutes, and uses one pot for minimal clean up, making it the perfect family friendly weeknight dinner! You can feel good knowing this dish is healthy and balanced, packed in lean protein, vegetables for fiber and micronutrients, and quinoa for a protein rich, nutrient dense complex carbohydrate that will help keep you full for hours!

Ingredients:

• 1 Tablespoon Avocado Oil
• 1 Large Onion Finely Chopped
• 1 Pound Ground Chicken or Turkey
• 1 Large Red Bell Pepper Chopped
• 1 Large Green Bell Pepper Chopped
• Salt & Pepper To Taste
• Garlic Powder To Taste
• Oregano To Taste
• 1 Can (15 Ounce) Diced & Fire Roasted Tomatoes with Green Chiles (Can choose one without the added green chiles if you want less spice!)
• 2 Tablespoons Tomato Paste
• 2 Cups Chicken Bone Broth (Can be substituted for regular chicken broth)
• 1 Cup Quinoa, Rinsed and Drained

Instructions:

1. Start by preparing your vegetables: finely chop your onion, and chop your bell peppers using either a vegetable chopper or a knife, per preference.
2. Add avocado oil to a 6-7 quart dutch oven or pot on medium heat. Once your oil is hot, add in your finely chopped onions and sauté for 1-2 minutes until they become translucent. Then add in your ground chicken or turkey. Use a meat masher to break apart the meat and the season with salt, pepper, and garlic powder, to taste. Cook for 6-7 minutes or until your chicken or turkey is no longer pink.
3. Next add in your chopped bell peppers, season with more salt, pepper, and garlic powder, to taste and then stir. Let your vegetables cook for 2-3 minutes until they begin to slightly soften.
4. Add in your tomato paste, diced and fire roasted tomatoes with green chiles, rinsed and drained quinoa and chicken bone broth to the dutch oven. Stir until everything is well combined.
5. Bring your pot to a low rolling boil, stirring occasionally. Once boiling, lower the heat to medium low and cover the pot and let cook for about 20 minutes or until most of the liquid is gone and the quinoa is nicely cooked and fluffy. You will need to stir occasionally to prevent the quinoa from sticking to the bottom of the pan.
6. Once the quinoa is cooked through, remove your pot from the heat and serve your dish. Garnish with cheese, red pepper flakes and freshly chopped parsley or cilantro, if using!

Healthy Loaded Nachos

These healthy nachos are one of my go-to weeknight meals! They're simple, versatile, and always a hit with the whole family. Not only do they come together quickly on a large baking sheet, but they're also easy to customize with your favorite fresh toppings.

Ingredients:

• Avocado Oil or Olive Oil
• Organic Ground Chicken (You can also use ground turkey, lean ground beef or bison instead)
• Siete Taco Seasoning (Mild, Medium or Hot)
• Siete Grain Free Lime Tortilla Chips
• Low Fat Shredded Mozzarella Cheese
• Avocado, Sliced or Diced
• Mini Peppers, Sliced
• Jalapeno, Sliced (Optional)
• Pickled Red Onions
• Low Fat Sour Cream or Plain Greek Yogurt (Optional)

Instructions:

1. Pre-heat your oven to 350 F and set your rack to the middle position.
2. Add avocado or olive oil to a large pan on medium high heat followed by your ground chicken. Use a meat masher or wooden cooking utensil to break the ground chicken apart and then add in the taco seasoning. Cook for 7-9 minutes or until your ground chicken is completely cooked through and reaches an internal temperature of 165 F. Remove from heat and let the chicken cool off for about 5 minutes.
3. Spread the full bag of Siete Tortilla Chips onto a XL baking sheet.
4. Add your ground chicken on top of the nachos in an even layer followed by the shredded mozzarella cheese.
5. Bake for 3-4 minutes or until your cheese has melted.
6. Top with avocados, peppers, sliced jalapeños, pickled red onions and sour cream or greek yogurt.

Slow Cooker Chicken Enchiladas

If you're looking for a cozy, flavorful, set-it-and-forget-it dinner that your whole family will love, my Slow Cooker Chicken Enchiladas are about to be your new favorite! We're talking tender shredded chicken breast (or thighs), classic enchilada sauce, hearty black beans, sweet corn, and melty cheese, all cooked low and slow in your trusty crockpot. And the best part? We're tossing in tortilla strips at the end for that signature enchilada vibe!

Ingredients:

• Boneless, skinless chicken breast or chicken thighs
• Taco seasoning
• Red enchilada sauce
• Corn
• Black beans
• Shredded cheddar cheese
• Tortillas

Instructions:

1. Layer it up - Place your chicken breast or thighs in the bottom of your slow cooker. Add in the taco seasoning, enchilada sauce, corn, and black beans. Give it a little stir so the chicken is coated in all that flavor.
2. Cook - Cover and cook on high for 2-4 hours or on low for 5-6 hours, depending on how hot your slow cooker runs.
3. Shred, add tortillas and cheese - Once the chicken reaches an internal temperature of 165°F, shred it right in the pot. About 10 minutes before serving, slice your tortillas into strips and stir them into the mixture. Sprinkle the shredded cheddar cheese on top, cover, and cook for another 5-10 minutes until melted and gooey.
4. Garnish & serve - Top with jalapeños, fresh cilantro, lime juice, or a dollop of sour cream.

Slow Cooker Green Goddess Chicken and Veggies

This slow cooker green goddess chicken and veggies recipe is not only balanced, but it's so easy to recreate and absolutely delicious!

Ingredients:

• Small Yukon Gold Potatoes
• Salt and Pepper, To Taste
• Primal Kitchen Green Goddess Dressing
• Chicken Bone Broth (Optional)
• Finely Grated or Minced Garlic Clove (Optional)
• Boneless, Skinless Chicken Breasts
• Fresh Spinach
• Shredded Parmesan (Optional)

Instructions:

1. Start by washing your potatoes very well and removing any excess dirt. Dice your potatoes into small pieces to allow for even cooking. Place them into the crockpot and then season with salt and pepper, to taste.
2. Grab a small mixing bowl and add in your primal kitchen green goddess dressing. If using, add about 1-2 tablespoons of chicken bone broth to the dressing bottle. Shake and then pour into the mixing bowl. Then add in the finely grated or minced garlic clove, if using. Next add in your chicken breasts. Use your hands or a mixing utensil to make sure that the chicken is evenly coated in the marinade.
3. Add your marinated chicken breasts on top of the potatoes. Then add in any of the remaining marinade on top. Cover and cook on low for 4-6 hours or until your chicken reaches an internal temperature of 165 F and your potatoes are fork tender.
4. Five minutes before serving, remove the chicken from the slow cooker on to a plate and use two forks to shred your chicken. Add the shredded chicken back into the slow cooker, give it a stir and then and add in a bag of fresh spinach. Close the lid to allow the spinach to wilt for 5 minutes or so.
5. Just before serving, stir the spinach into the chicken once it has wilted. Add in your shredded parmesan, stir one more time, and then portion and serve!

Chicken Apple Sausage Sheet Pan Dinner

If you've been looking for the perfect weeknight recipe that's healthy, delicious, and takes minimal prep, my Chicken Apple Sausage Sheet Pan Dinner is about to become your new favorite! It's packed with roasted sweet potatoes, crispy Brussels sprouts, and hearty apple chicken sausage, all drizzled with a flavorful honey Dijon glaze. The best part? It's ready in about 30 minutes, requires just one large sheet pan, and makes cleanup a breeze.

Ingredients:

• Sweet Potatoes, diced
• Brussels Sprouts, halved
• Chicken Apple Sausage, sliced
• Avocado Oil
• Salt
• Black Pepper
• Garlic Powder
• Onion Powder
• Paprika

Glaze:

• Dijon Mustard
• Honey
• Fresh Garlic, minced
• Salt
• Black Pepper

Instructions:

1. Preheat your oven: Set your oven to 400°F and make sure the rack is in the middle position. For less mess, line your large baking sheet (21x15 if you have one!) with parchment paper.
2. Prep your veggies and sausage. Add your diced sweet potatoes, halved Brussels sprouts, and sliced chicken sausage directly to the large sheet pan.
3. Season everything. Drizzle with avocado oil, then sprinkle on the salt, black pepper, garlic powder, onion powder, and paprika. Toss until everything is evenly coated and spread into a single layer so the veggies roast, not steam.
4. Bake until golden. Roast in your preheated oven for 20-23 minutes, or until the sweet potatoes are fork tender and the Brussels sprouts are lightly caramelized.
5. Make the glaze. While the sheet pan is baking, whisk together Dijon mustard, honey, fresh garlic, salt, and black pepper in a small bowl until smooth.
6. Finish & serve. Once the sheet pan comes out of the oven, drizzle the glaze over everything and toss to coat. Serve warm and enjoy!

College Life: Nutrition on Track

Heading back to college means balancing academics, social life, and personal well-being. Amidst all the hustle, maintaining a healthy diet often takes a backseat. But fear not! With a few simple tips and tricks, you can keep your nutrition on track and fuel your body for success.

1. Plan Your Meals

Planning is an important step to maintaining a balanced diet, and there are several ways to do it successfully without experiencing flavor fatigue.

• Meal Prep: Prepare entire meals for breakfast, lunch, or dinner, and allocate them into individual containers. We suggest prepping for no more than 4 days to reduce the likelihood of disliking the food by the last portions, improve food safety, and preserve food quality.
• Ingredient Prep: Dodge the repetitiveness by prepping ingredients instead of whole meals. With these prepped ingredients, you have a blank canvas for flavorful meals. One meal combines ingredients to create a fried rice dish. For another meal, toss together a quick pasta salad. This method keeps meals interesting and flavorful while maintaining the convenience of preparation.
• Grocery List: Write a grocery list based on your meal plan. A great way to shop, especially if you are following the ingredient prep method, is to follow the Rule of Three. This essentially ensures that you will have variety in your meals. Buy three items for each of these groups.

2. Stock Up on Healthy Snacks

Snacking can be part of a healthy diet! Pair at least two macros (protein, carbohydrates, and healthy fats) to make your snacks balanced and satiating. Pack each snack into an individual container at the start of the week for an easy grab-and-go snack on your way out the door.

5. Be Smart in the Dining Hall

Start smart by using the plate method: ½ your plate with vegetables or fruit, ¼ filled with lean protein, and ¼ filled with a carbohydrate for a balanced meal. Listen to your hunger and fullness cues and embrace the variety of food options by making choices that fuel and nourish your body.

Seek Support

Maintaining a healthy diet in college doesn’t have to be overwhelming. With a little bit of planning and smart choices, you can fuel your body and mind for the challenges ahead. Remember, small changes can make a big difference.

tags: #easy #eats #dietician