Recipes and tips for healthy eating

Healthy Tip of the Day: O-mega Boost

Eat fatty fish like tuna, salmon and mackerel two to three times a week to get heart-healthy omega-3 fats. Other sources include walnuts, canola oil, flaxseeds and edamame.

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Healthy Tip of the Day: Good Morning

Jumpstart your metabolism with a quick and easy breakfast. Make a large batch of oatmeal a few days in advance. Each morning, microwave individual portions and top with nuts and dried fruit. No time? Set your alarm clock 10 minutes earlier, so you can eat something besides a donut.

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Healthy Tip of the Day: Beware of Bottled Salad Dressings

Most prepared dressings contain massive amounts of salt and added sugars. Whip up your own instead in a large batch to keep in the refrigerator for the entire week. Add homemade dressings to fresh vegetables and grain salads or use them to marinate meats and fish.

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Healthy Tip of the Day: Get Moving

Plan to do something active everyday so that you will actually exercise most days. Find an activity you enjoy and you will be more likely to stick to the program.

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Healthy Tip of the Day: Spice things up

Want to add flavor to your dishes without extra calories? Herbs and spices are virtually calorie free. Add cinnamon to your oatmeal, lavender seeds to your tomato soup, or cilantro to your salads.

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Healthy Tip of the Day: Coffee – not calories

Black coffee is low calorie but the add-ins can add hundreds of extra calories in each cup. Be careful with the cream and sugar and those extravagant barista drinks. Better choices are low fat milk or soy milk with a small amount of sugar; add cocoa powder or cinnamon for some extra spice.

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Healthy Tip of the Day: Make grocery shopping quick and easy

Don't shop when you are hungry and take a list with you of items you need. This will help you make the smartest choices possible. Plan a menu for a week of meals so you won't be tempted to eat a high-calorie takeout dinner instead.

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Healthy Tip of the Day: Food Labels 101

Label reading can get confusing. Here's how to choose the healthiest options:

• Look at the serving size of the product – it may be much smaller than you think
• When choosing high fiber foods like bread and cereal, look for 5 grams of fiber or more per serving.
• When buying lower fat cheeses, look for 5 grams of fat or less per ounce.

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Healthy Tip of the Day: Brown Bag It

Try packing lunch during the week. This way you have control over the foods you eat. Try these easy-to-pack meal ideas:

• Peanut butter & jelly sandwich on whole wheat bread
• Turkey and avocado wrap Spinach salad with grilled chicken, sunflower seeds, mozzarella cheese & tomatoes

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Healthy Tip of the Day: Snack Smart

Munching throughout the day helps curb your appetite and keeps energy levels stable. Plan 1 to 2 healthy snacks between meals. Try a handful of nuts, a cheese stick, a fresh fruit, vegetable sticks or a lowfat yogurt.

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Healthy Tip of the Day: Get Inspired – Look locally

Visit your local farmers market for cooking inspiration. See what's available each week and ask the farmers for ideas. Eating food from local sources saves the energy needed to truck a tomato from Florida in January. Local food tastes better, too, because it's fresher.

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Healthy Tip of the Day: Avoid late night snacking

Make a new rule: no snacking after dinner. Sip on herbal tea instead; it will help you resist the desire to munch and it's loaded with body-protecting antioxidants.

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Healthy Tip of the Day: Never skip breakfast

By the time you get up in the morning, you haven't eaten for eight hours. Skipping a morning meal adds a few more hours to your fast. Going this long without food lowers your energy level and often leads to overeating later in the day. Try these quick & healthy options:

• Grab a fresh fruit like an apple or banana
• Have a bowl of high fiber cereal with skim or 1% milk
• Toast a slice of whole wheat bread and top with peanut butter

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Healthy Tip of the Day: Get More

Here are a few easy ways to make fruits and vegetables part of your routine at breakfast, lunch and dinner.

• Add fresh or dried fruit to your morning cereal, yogurt or oatmeal
• Add fresh fruit to salads, and vegetables to soups and sandwiches
• Make a rule to always have some sort of salad at dinner, even if its just cherry tomatoes, cucumber slices or carrot sticks.

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Healthy Tip of the Day: Smart Choices

Here are some interesting food facts that will make you think twice about eating that goodie.

• One large order of French fries has as many calories as two turkey and cheese sandwiches
• One donut has as much fat as 133 oranges
• A single bagel has as many calories as six slices of bread

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Healthy Tip of the Day: Restaurant Rescue

Eating out tonight? Decide what you will order before you go. Check the restaurant menu online ahead of time so you can make a healthy choice when you arrive.

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Healthy Tip of the Day: Sweet dreams means less food nightmares

Get at least 8 hours of sleep each night. Lack of sleep can leave you groggy and irritable, clouding your ability to choose healthy foods.

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Healthy Tip of the Day: Antioxidants

Choose foods high in antioxidants like carrots, spinach, sweet potatoes, sunflower seeds and almonds. Antioxidants have been associated with strengthening the immune system, aiding in cancer prevention, and possibly reversing some of the signs of aging.

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Healthy Tip of the Day: Step-By-Step

Simple changes in your food choices are a great way to start eating healthier. Some examples include:

• Choosing a pear instead of chips as a snack.
• Choosing brown rice instead of white rice.
• Choosing 1% or skim milk instead of 2% or whole milk

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Healthy Tip of the Day: Pay Attention

Find yourself eating mindlessly in front of the TV? Take a portion of your desired snack with you to the sofa and put the remainder away. Or buy smaller packages so you don't have so much to eat!

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Healthy Tip of the Day: Think outside the box of rice

Experiment with new grains every week so you're exposed to different flavors, nutrients and textures. Try quinoa, barley, farro or wheatberries. Recipes for all these can be found at FoodNetwork.com.

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Healthy Tip of the Day: Get together

Eat one meal a day with family or friends. Whether it's breakfast, lunch or dinner, it's important to make time to sit down and eat. Good company is the best condiment.

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Healthy Tip of the Day: A different kind of butter

Nut butters can add texture, healthy fats and amazing flavors to almost any food. Add natural almond butter to soups for texture and flavor. Or spread a small amount on apples or whole grain crackers for a satisfying snack.

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Healthy Tip of the Day: Try the "dessert flip"

Instead of having a large portion of a high calorie dessert garnished with a strawberry or sprig of mint, have a small portion of your favorite treat accompanied by a large portion of fresh fruit.

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Healthy Tip of the Day: Reality Check

Measure portions of cereals, salad dressings, meats and grains just a few times so you will get an idea of how much you're eating. Here are some guidelines for what a portion size should be:

• 2 tablespoons of salad dressing
• 3 to 4 ounces or meat, poultry, or fish
• 1 cup of cereal
• 1/2 cup rice, pasta, or corn

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Healthy Tip of the Day: Give vegetables a different flavor

Trying to eat more vegetables? Try roasting them! The heat brings out a delicious flavor. Just season with olive oil, salt and pepper and roast in a 425°F oven until golden and tender. Some great vegetables to roast are broccoli, asparagus, cauliflower, butternut squash, beets, carrots and sweet potatoes.

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Healthy Tip of the Day: Be prepared

Keep sliced fresh fruits and veggies in the refrigerator in a bowl on a shelf that's eye level. That way a healthy snack is waiting on you when you open the fridge.

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Healthy Tip of the Day: Lean Protein

When buying meats, here are some healthful tips:

• Veal is the one of the leanest meats, but be wary of commercially ground veal which is usually very high in fat
• Leaner cuts of beef include sirloin and flank steak
• Leaner cuts of pork include pork tenderloin and pork loin chops
• Leaner cuts of lamb include shank and sirloin

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Healthy Tip of the Day: Condiments count

Condiments have calories, too, so use them in moderation. Replace regular mayonnaise and sour cream with lower calorie condiments such as salsa, mustard, hot sauce or ketchup.

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Healthy Tip of the Day: Go Nuts

Nuts are a healthy and easy snack. Just resist the temptation to mindlessly eat them by the fistful. On average, nuts have about 7 calories each, so 10 - 20 nuts at a time will do the trick. For a satisfying snack filled with protein, healthy fat and fiber combine 10 almonds, 2 Tbsp raisins or dried cherries and a cup of your favorite dry cereal.

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