Anjelica Montoya April 28, 2011 NTR 300

Set yourself up for success. It’s not just what you eat, it’s also how you eat. Eat in moderation. Don’t forget color! Variation Plan quick and easy meals ahead.

 Simplify  Think of your diet in terms of color, variety and freshness  Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients.  Start low and make changes to you eating habits over time.  As small changes become habit, you can continue to add more healthy choices to your diet.  Every change you make to improve your diet matters!  you don’t have to completely eliminate foods you enjoy to have a healthy diet.  Don’t let your missteps discourage you, every healthy food choice you make counts.

 Take time to chew your food and enjoy your meal times.  Chew your food slowly, savoring every bite.  Listen to your body.  Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry.  Stop eating before you feel full.  Eat slowly.  Eat Breakfast, and eat smaller meals throughout the day.  A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day keeps your energy up and your metabolism going.

 Don’t think of certain foods as begin “off limits.”  When you ban certain foods or food groups, it is natural to want those foods more.  If you are drawn towards unhealthy foods, start by reducing portion sizes and not eating them as often.  You’ll find yourself craving them less or thinking of them as only occasional indulgences.  Smaller portions is key!  When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

 Fruits!  Provides fiber, vitamins and antioxidants  Greens!  Packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems  Sweet vegetables!  Reduces your cravings for other sweets.

HHealthy Carbohydrates! IInclude a variety of whole grains. EEnjoy healthy fats! MMonounsaturated fats PPolyunsaturated fats, including Omega-3 and Omega-6. TTry different types of Proteins! BBeans: Black beans, navy beans, garbanzos, and lentils are good options. NNuts: Almonds, walnuts, pistachios, and pecans are great choices. SSoy products: Try tofu, soy milk, tempeh, and veggie burgers for a change. DDon’t forget your Calcium! DDairy VVegetables and green BBeans

Grains Vegetables Fruits Oils Milk Meats & Beans

 Plan meals ahead of time  One of the best ways to have a healthy diet is to prepare your own food and eat in regularly.  Pick a few healthy recipes that you and your family like and build a meal schedule around them.  If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.  Cook when you can  Cook meals on the weekend as well as the weekdays.  Avoid frozen foods.

Ingredients  1 (7-inch) whole wheat flour tortilla or flour tortilla  Nonstick cooking spray  1/3 cup frozen whole kernel corn  1 teaspoon vegetable oil  4 ounces boneless, skinless chicken breast, cut into bite-size pieces  1/2 teaspoon chili powder  1/4 teaspoon ground cumin  1/4 cup salsa  1/4 cup canned black beans, rinsed and drained  1 cup shredded lettuce  2 tablespoons shredded reduced-fat cheddar cheese  1 tablespoon fat-free sour cream Directions Lightly coat both sides of tortilla with cooking spray. Place on baking sheet. Bake at 400° F about 10 minutes or until crisp. Meanwhile, in small nonstick skillet coated with cooking spray cook corn over medium-high heat for 1 to 3 minutes or until beginning to brown, stirring frequently. Remove from skillet. Set aside. In same small skillet heat oil. Add chicken, chili powder and cumin. Cook and stir over medium-high heat for 2 to 3 minutes or until chicken is no longer pink. Stir in salsa, beans and corn. Heat through. Place tortilla on serving plate. Top with lettuce, chicken mixture, cheese and sour cream. Serve immediately. Make It A Meal Just add these fun sides to create a full meal. 1 container (6 oz.) low-fat lemon yogurt topped with 1/3 cup raspberries or blueberries and 1 tablespoon reduced-fat, non-dairy whipped topping 1/2 cup orange juice mixed with 1/2 to 1 cup sparkling water (Total Calories: 270) Roasted Corn and Chicken Tostada PREP TIME 20 minutes TOTAL TIME 20 minutes YIELD 1 serving