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Two Easy Nutrition Habits

Posted 04/07/2015 | By HealthCorps

Sometimes you need to choose some simple habit changes, or embrace some simple new habits in order to begin a lifestyle change.  Here are two that most of us can easily do:

  • Eat a fruit and vegetable at each meal of the day
  • Have a serving of healthy protein at each meal of the day

How do you begin to put these two habits into practice?  Use frozen fruits, or freeze fruits yourself when they are in season, so you have your favorites available even off season.  Used bruised fruit in smoothies, or bruised vegetables in stews and soups.  Don’t think of vegetables as just lunch and dinner ingredients.  Create morning wraps with veggies and beans or use them in you egg dishes.  Diced vegetables can also be added to whole grain muffin mixes or ancient grain hot cereals.  Add fruits and vegetables to your lunchtime salad. When you make a  salad consider pairng:

  • Apples and celery
  • Cooked cubed butternut squash and beets, with cubed pears
  • Asparagus, roasted red peppers, and mandarin oranges

When it comes to proteins:

  • Consider sautéed tofu and veggies in whole grain pita
  • Use hard-boiled egg slices and shredded turkey on a salad
  • Add beans, nuts and seeds to salads and soups to bump up protein
  • Make a vegetable chili protein-rich by adding tofu cubes, beans or steamed fish like halibut

-Amy Hendel, PA/HealthCoach

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