If you're struggling to eat healthy, start by making small changes that you can follow and stick with year-round. Here are a few suggestions to get you on the road to better health:
Jump-start your day
A nutritious breakfast gives you the fuel you need to make it through your day and helps you avoid the mid - morning cravings. A few simple ways to turn this meal into your favorite meal of the day:
- Try something new. Instead of having your typical breakfast switch it to something different. Make a burrito with scrambled eggs, lentils or tofu, sautéed red peppers, avocado and salsa wrapped in a warm whole wheat tortilla.
- Add some color to your eggs. Top your eggs with colorful vegetables for added taste and texture.
- Add a healthy twist to your favorite hot cereal by adding fresh fruit, nuts and cinnamon. This protein-packed meal is a great way to rise and shine.
You don't have to sacrifice taste to eat a healthy meal. Flavor your food with tangy citrus, fresh herbs and fragrant spices. This will help you reduce the amount of salt and fat that you think you need to flavor your meal. Here are a few ideas to get you started!
- Add low-sodium broth to lentils, brown rice and barley to give these grains a boost in flavor.
- Add roasted garlic to mashed potatoes, lean meats and grilled vegetables for more flavor.
- Add some heat to your favorite dish by using chili powder, jalapenos or other hot peppers. These ingredients will add a kick to any dish.
Portion size matters!
Eating the right amount of food is one of the best ways to reach and keep a healthy weight. When it comes to healthy eating, how much you eat is just as important as what you eat. Here are some tips to help you estimate the right portions size:
Print this guide, provided by NIH
Take the time to learn to read the food label. This is one of many tools you can use to know what you're eating and how much you're eating.
Start by checking the serving sizes
- Many times, a single portion can have more than one serving.
- Make sure your portions match the serving size listed on the label so you're not eating too many calories, fat, and sugars.
Look at the percent (%) Daily Value (DV)
- The Daily Value is how much of a specific nutrient you need to eat in a day.
Make your calories count
- Choose healthy foods - those packed with vitamins, minerals, fiber, and other nutrients (in blue) but lower in calories.
For more info on Nutrition Labels, visit the FDA website.
Remember, every small change can make a difference. Here are more ideas that can help you make a big difference.
- Fill more of your plate with vegetables.
- Choose whole grain instead of white bread.
- Enjoy fruit for snacks instead of sweet or salty treats.
- Drink water in place of sugary beverages, like soda.
Healthy snack recipes that you can make at home!
Hummus - You can create your own healthy snack at home with just a few ingredients.
Puré de Garbanzos - Usted puede preparer esta botana saludable con pocos ingredients.
Black Bean Salsa - Serve this black bean salad chilled as a side salad, or warm and use as filling for tacos!
Salsa de Frijol Negro - Sirva esta ensalada de frijol negro al tiempo como comida o acompanamento o calientita en tacos!
Bruschetta - A simple, fresh recipe that can be enjoyed as a snack or appetizer.
Bruschetta - Una receta simple, fresca que puede ser disfrutado como un bocadillo o un aperitivo.
For more healthy recipes, visit our Recipes for Good Health page.
Online tools and resources
Million Hearts - Healthy Eating & Lifestyle Resource Center
Choose My Plate - A USDA Resource that helps build a healthy eating style
NIH – Eat Right - Tips & Resources
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