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Healthy Meal Planning & Nutrient Dense Foods





Food is one of our favorite topics and we love to create healthy & tasty

meals for ourselves, friends & family.






Last week’s blog, we discussed the Mediterranean Diet and have shared some fun & delicious recipes with you in prior blog posts.

We hope you have had a chance to try them or even create your own recipes.

Be sure to add nutrient dense foods to your diet that provide a high number of vitamins, minerals, and fiber to your meals.

Some examples include..........

Whole grains like barley, quinoa & oats……Lean proteins like fish and plant-based proteins like beans, peas, lentils nuts & seeds…..Healthy Fats and omega 3’s from foods like salmon, tuna, avocados & olive oil…..Colorful fruits and vegetables that are rich in antioxidants like berries, leafy greens, sweet potatoes & citrus fruits…..Dairy alternatives made from plants like oat or cashew.


If you are changing your diet, it can feel overwhelming. We would like to share a few helpful tips to assist you along the way.


1. Decide which areas need improvement – maybe it’s just increasing fiber to your morning meal or maybe it’s only to add another serving of vegetables to your lunch or dinner, or possibly adding a citrus item as a mid-morning snack.

2. Incorporate meal planning into your schedule when creating your shopping list just set aside some extra time to plan the week’s meals and snacks. And remember that when you are choosing these foods, many can be prepped ahead of time and stored in the fridge for when you are ready to cook the meals.

3. When shopping be sure to examine the contents to make sure there are no added sugar & sodium to the items you are choosing and keep a watchful eye on carbohydrate content.

4. When plating your food, consider portion control to be more aware of the intake at each meal.

5. Don’t forget to stay hydrated, drink water throughout the day. This helps maintain adequate blood volume and supports circulation and delivery of oxygen and nutrients to your heart and other organs. Hydration is important for regulating for regulating blood pressure and assists in removing waste from your body.


Making healthier choices when meal planning or creating a new dish for 1 or all your meals can be fun and rewarding. Have some fun creating some new & seasonal healthy meals!

Your health is your wealth!

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