As we come to the end of our Healthy Food Swap Series, we need to talk about eating a healthy dinner. By making a few simple changes you can make dinners healthier.
In 2018, the (CDC) Center for Disease Control released a detailed study on how many Americans consumed fast food. Unfortunately, the numbers are grim. As many as forty percent reported enjoying fast food during dinner almost daily.
In other words, as many as one out of every three Americans consume fast food during dinner every night. Fast food is notoriously rich in unhealthy fats, sodium, and calories that can affect your heart health. It’s no wonder why there are so many heart attacks every year. Many of the reasons people opt for fast food are the convenience and lack of information on how to cook healthy dinners.
Five simple tips to make healthy dinners:
Portion Control
Practicing portion control is important not just for weight loss if that is your goal, but also for general overall health. Foods that are higher in carbs, fats, and protein should have a limited amount. However, foods that are high in fiber and low in calories are a different story. Examples of this are steamed veggies and salad. Be careful with salad however, if you load it up with unhealthy salad dressing, cheese, and croutons then you just made it an unhealthy choice. For a healthy option on your salad try a small amount of olive oil drizzled on the salad with a sprinkle of Pink Himalayan Sea Salt and sliced almonds for crunch.
Load Up on Vegetables
Incorporate as many vegetables as you can by simply roasting, boiling, or steaming them. Adding as many herbs as you can, salt, pepper, and olive oil enhances their flavor and texture, making them even more delicious. By the way, steamed broccoli is not just loaded with fiber and vitamins, it also has 3.8g of protein in 1 cup.
If you want a quick, super easy delicious dinner that is loaded with veggies and the perfect amount of protein and is vegan, check out this Veggie Roast.
Bake or Broil Don’t Fry
How you prepare your food is just as important as the foods you pick. Frying food holds onto more oils that make even healthy foods higher in calories and isn’t a great option. Baking or boiling your foods allows you to get the most nutrients from your cooked food. Reducing fried foods is essential to overall better health.
Take Advantage of Herbs
Herbs add a beautiful flavor to your favorite foods. I love having fresh herbs to add to food while I am cooking. Some of my favorites that I love to grow all summer are basil, chives, cilantro, parsley, oregano, rosemary, summer savory, and thyme. These herbs are great to grow in a garden but can also be planted in containers. By planting them in containers you can put them on your covered patio in the fall so that you have them for a longer season. I have also been known to bring them into the house over the winter. Check out this All-In-One Culinary Herb Garden Variety Pack. It has 15 different herbs.
For quick flavor try this No Chicken Seasoning that is loaded with flavor.
Keep Fat and Sodium To A Minimal
Fats and salt is something that your body needs, however, the kinds and amounts are crucial to good health. A benefit of cooking at home is controlling the amount and types of sodium or fat you use for cooking. Using olive oil, avocado oil, or grape seed oil, instead of vegetable oil or corn oil is a simple change to protect your heart.
The salt you use is also important. Salt (sodium) provides your body with essential minerals that help you absorb nutrients, have healthy brain function, nerve transmission,
maintains blood pressure, and so much more. I like using Pink Himalayan Sea Salt for the greatest benefits.
Believe it or not, cooking healthy isn’t that difficult even if you are new to cooking or cooking healthy. I have 3 healthy recipes below to help you get started. The convenience fast foods provide is not worth the weight gain and decreased life expectancy. Instead, you need the right tools and information to get started on the right track. Follow these tips every time you cook to make adopting a healthy diet and lifestyle easy, enjoyable, and stress-free.
Here are 3 great recipes for healthy dinners that taste great:
I hope that you have enjoyed this series. Making healthy food swaps can be very simple with great health benefits.
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