Eating Well

OPTIMAL HEALTH

BY ANTHONY GARZILLI

SMART TIPS TO EATING WELL

The new year can bring resolutions for getting healthier, including eating habits that can help you maintain your overall health. From low carb, to low-fat, here are a few dietary tips.

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BREAKFAST BITES

A bite in the morning is often rushed, but it should be one of the healthiest meals of the day. Following a low-carb keto diet for breakfast is healthy and satisfying.

There are plenty of options. Try a veggie omelet with mushrooms, spinach or squash or consider having yogurt with granola or some fruit (blackberries, raspberries).

A filling choice is sausage breakfast sandwich (served with eggs between sausage patties) with no bun. This is full of protein but low on carbs.

For something quick, halve an avocado and eat with a spoon. WebMD suggests blending an avocado with almond milk and cocoa powder for a rich and creamy smoothie.

LUNCH

An afternoon snack or meal can be healthy and filling. Start with baked tortilla chips, which are better than fried tortilla chips.

Low-sugar, whole-grain granola bars with 3 grams of fiber, or a handful of unsalted or lightly salted dry-roasted nuts are tasty and healthy snacks.

For a more hearty and healthy meals, consider a turkey and cheese wrap, a basil pesto chicken salad with grapes or enjoy a crab cake burger served with greens and lemon-juice dressing.

Want a small reward? Low-calorie oatmeal cookies are a good snack. A recipe at wellplated.com replaces half the amount of butter with applesauce. Honey is a great sweetener.

DELIGHTFUL DINNER

Dinner time is full of healthy options with an emphasis on low-fat dishes. When thinking about dinner rethink some common cooking traditions.

Some different options to consider: • Instead of a cup of whole milk, try a cup of fat-free or low-fat milk and a tablespoon of liquid vegetable oil. • The American Heart Association said instead of a tablespoon of butter, use a tablespoon of soft margarine or ¾ tablespoon of liquid vegetable oil. • Low-fat unsalted cottage cheese and low-fat yogurt are alternatives for sour cream.

A recipe for grilled salmon sliders is a healthy option, suggested by skinnyms.com. The tasty recipe calls for parsley, sweet onion, roma tomatoes and romaine lettuce and whole-wheat slider buns. It’s a dish good for protein and increased nutrients.

Other dishes are always a healthy option, including tuna or grilled fish fillet.

The healthiest dinner choices include dishes that are baked, grilled, poached or steamed. Or try chicken in an air fryer (it’s quick with almost no cleanup).

Consider a vegetable stir fry with broccoli, peppers, sesame seeds, and carrots.

These suggestions can help you eat well and stay healthy.