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How to Eat Healthier and Savor Every Bite

By Sandy Schroeder

Eating healthy as you create one delicious meal after another really is possible, according to Harvard Health. The idea is to “fuse good taste and good nutrition” making every meal work twice. Once to keep you trim and healthy, and twice to be truly memorable.

Harvard Medical School's The Osher Institute and The Culinary Institute of America do an annual four-day conference called "Healthy Kitchens, Healthy Lives."  Here are some of their key tips.

Make Plants a Star in Your Menus

Researchers have shown diets based on plants, including vegetables, fruits, legumes and whole grains, may help people thrive and live longer than diets that are dominated with fatty meats. They suggest mixing your favorite fruits and vegetables with small amounts of lean poultry or fish and healthy oils such as olive oil and nuts.

For example, they say, “If it grows together, it goes together.” They used a Spanish sauce called Romesco on grilled vegetables. The sauce was made from roasted red peppers, olive oil and nuts.

Choose Foods from Your Area

If you think about this, it’s a natural. The less time the foods you eat are handled and transported, the fresher they will be, providing more nutrients for you. Of course, the best option of all may be growing your own. I know a few lucky souls with a green thumb who do just that. Their tomatoes taste like the ones that came from my mother’s garden, unbeatable.

Choose Spices First

If you have already discovered the pleasures of herbs such as fresh basil, rosemary or oregano, you know they can season a poultry or pasta dish beautifully, avoiding the dangers of too much salt, which has been tied to heart disease, stroke and high blood pressure.

To make the most of spices, grow them if you can, or buy small amounts and store them in a cool dry spot. Grind them right before you use them. Stir fry them in oil for 20 seconds or toast them in a hot pan.

Opt for Whole Grains Every Time

Choose whole wheat pasta, brown rice or bread instead of white rice or bread. The starch is absorbed more slowly to keep you trimmer and feeling fuller. Pair them with fresh veggies, fruits and healthy oils.

As you consider these healthy tips, searching sites such as may give you just the recipe you need to turn your fruits and vegetables into long-playing family favorites. Enjoy!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in North Richland Hills, Tex.

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