Small Steps to Living Healthier!

CHICOPEE, Mass. (Mass Appeal) – Sometimes learning how to live a healthier lifestyle can be overwhelming, but making small changes now can lead to big changes later. Dr. Laura Christoph, Professor of Nutirtion shared tips on how you can start to transform your eating habits.

Healthy Living Tips

Plate Rule:
3/4 plate fruits and veggies, 1/4 plate protein-rich food, garnish with starches and healthy fats
A great rule of thumb for making a healthy meal is to fill 75% of your plate with nutrient dense fruits and vegetables and leave the other quarter for a palm sized serving of protein.

A salad is a quick to prepare, tasty way to put the “create a healthy plate” idea in to practice!

Salad Examples:
1. Arugula salad with strawberries, goat cheese, pecans, white onion, chicken breast, and white balsamic vinegar.
2. Spinach salad with tomato, red onion, avocado, hard boiled egg, slice or two of bacon as a garnish with balsamic vinaigrette
3. Chop chop salad with chickpeas, diced lean turkey and ham (optional), red cabbage, shredded carrots, diced cucumbers, Romaine lettuce tossed in oil and vinegar
4. Romaine lettuce, diced Mozzarella, pine nuts, olive oil, chopped basil, fresh tomatoes, sprinkle of Parmesan cheese. Add in some chicken for extra protein

Additional tips:

  • If you are on the go, separate ingredients, especially protein foods and dressings, and put them on at the last minute. No one likes a soggy salad!
  • Beware of bottles of dressing. They can often pack lots of added sugar and saturated fat. Adding some flavorful vinegar and lemon juice, as well as high fat REAL food such as nuts and avocado for texture and flavor can really dress up a salad without too many empty Calories.
  • Protein can come in many forms, such as beef, chicken, fish, egg, beans, legumes, nuts and seeds. Vary your protein choices to spice up your salads and supply your body with a variety of vitamins and minerals.
  • After exercise, add in a starchy carbohydrate to your salad to help replenish your energy stores. A side of quinoa, some diced sweet potato, or a slice of ezekiel bread on the side are some great additions!

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