“Simplified Path To Healthy Choices”

Prioritize Whole, Unprocessed Foods Like Lean Proteins, Whole Grains, and Healthy Fats. Choosing whole unprocessed foods is a great start to eating healthy nutritious food.

View Preview

A healthy protein food list could include:

• Chicken  
• Roast beef
• Pork tenderloin
• Fish such as salmon, shrimp, mackerel, sardine, herring
• Avocado
• Extra virgin Olive Oil
• Chia Seeds
• Nut Butters
• Yogurt
• Dark Chocolate
• Nuts & Seeds
• Cheese
• Eggs
• Whole grains such as brown rice, oats, quinoa, barley, millet, wheat berry

Try to limit the amount of processed food you eat.  Ingredients such as salt, sugar, and fat are sometimes added to processed food to make their flavor more appealing and to extend their shelf life.  Read the labels and inform yourself.

A Processed food list could include:

• Breakfast cereals
• Canned vegetables
• Microwave meals
• Chips, cookies and baked goods
• Sugar sweetened drinks
• Meat products such as bacon, sausage, ham, salami, pate, wieners
• Frozen pizza and frozen meals

Protein is essential for maintaining healthy muscles and keeping us full. Eating protein with every meal can help prevent snacking between meals. It is important to choose lean, high-quality sources of protein. Many options are available to ensure we get enough protein in our diet. Most people do not consume an adequate amount of protein daily. Experts recommend a minimum of 100-125g of protein each day for good muscle health, especially as we age. Including foods such as chicken, eggs, salmon, almonds, chia seeds, yogurt, and nut butters can help increase protein intake.

Here are some nutritious ptotein breakfast ideas to kickstart your day:

1. Greek Yogurt Parfait: Layer Greek yogurt with fresh berries, a drizzle of honey, and a sprinkle of homemade granola or nuts.

2. Avocado Toast: Spread mashed avocado on whole-grain toast, and top with a poached egg, cherry tomatoes, and a sprinkle of sesame seeds.

3. Oatmeal: Cook rolled oats in water, and add ½ tsp butter, 2 tbs milk, 2 tbs 100% Maple Syrup and top with fruits like bananas, blueberries, add 1tsp of chia seeds or flaxseed

4. Smoothie Bowl: Blend a smoothie using spinach, a frozen banana, berries, and almond milk. Pour it into a bowl and top with granola, shredded coconut, and fresh fruits.

5. Chia Pudding: Mix chia seeds with almond milk and let it sit in the fridge overnight. Top with sliced toasted almonds, fresh berries, and a drizzle of maple syrup.

6. Veggie Omelette: Whisk 2-3 eggs with a splash of milk, salt & pepper.  Sauté a variety of chopped vegetables such as bell peppers, spinach, tomatoes, and mushrooms. Cook the eggs for a few minutes until set then add cooked vegetable and fold over. Serve with a side of whole-grain or sourdough toast.

7. Whole Grain Pancakes: Make pancakes using whole grain flour. Serve with a dollop of Greek yogurt, fresh berries, and a drizzle of pure maple syrup.

8. Fruit and Nut Butter Toast: Spread almond or peanut butter on whole-grain toast and top with apple slices or banana slices and a sprinkle of cinnamon.

9. Breakfast Burrito: Fill a whole-grain tortilla with scrambled eggs, black beans, avocado, salsa, and spinach. Roll it up and enjoy!

10. Quinoa Breakfast Bowl: Cook quinoa and combine it with nuts, dried fruits, a dash of cinnamon, and a bit of honey or a sliced banana for natural sweetness.

Start Your Day In A Healthy Way!