Basics for Healthy Eating

Updated: Jul 28, 2019


Usually at the beginning of the year most people evaluate their lives and choose goals for improving their choices.


That is why gyms have the highest membership rates at the beginning of the year.


I wanted to share a few simple tips with you that you can do to increase your health by choosing to be selective at different times of the day to promote well-being.

For Breakfast: Fresh Fruit, Juices, Fresh Fruit, and Carbohydrates.

Fresh fruit juice helps to give you immediate energy and will wake-up your body.

Juices are best if you have a juicer and are made fresh. If you do not have a juicer, Blackwelders brand at Publix is fresh squeezed. Juice selected should be 100% juice with no preservatives, no added sugar and not pasteurized. A variety of bottled juices can be found at health food stores.


Tender fruits first, such as pears, pineapple, kiwi, banana, plums, peaches are best to "break the fast" as you sleep and will give you instant energy. Later in the morning more fibrous fruits are great choices such as apples, grapes, and citrus.


Carbohydrates for breakfast are great selections because they increase your energy, great selections for breakfast carbs can be a selection of toast, whole grain muffins, corn muffins, potatoes, whole-grain pancakes, whole-grain waffles. Other good choices are cereals such as Bran Buds, All-Bran, 100% Granola (Mona’s Granola) Raisin Bran, Fruitful Bran, all whole-grain or multi-grain cereals at health food stores.


Snacks are my daughter's favorite throughout the day, and she is a master at selecting good and satisfying snacks throughout her day, they include: fruit, small amounts of nuts and seeds up until lunch. Raw pumpkin seeds are excellent for a healthy prostate gland. Any combination of “trail mix” that you mix yourself such as raisins, cranraisins, sesame seeds, pumpkin seeds, dried fruit and nuts can be eaten between meals. Oh, I need to mention that the occasional dark chocolate is ok too, keep the fun in your snack selections.


If you have a “weight-loss” goal or have sugar issues you will want to choose foods low in sugar, and no white flour. Low sugar fruits include strawberries, blueberries, raspberries, blackberries. Other fruits should be avoided until you reach your weight loss goal or used as a dessert on occasion, such as an apple with peanut butter. I will put () around things that should be limited.


Big Lunch – Think Big Carb - this gives sustainable energy and lowers the afternoon slump.

Any combination of vegetables are wonderful choices for lunch and can include raw, dark green leafy lettuces, (carrots), broccoli, green and red and yellow peppers, cucumbers, celery, radishes, red and white cabbage (coleslaw), beets, swiss chard, parsley, spinach, cauliflower, Brussels sprouts, sprouts, etc., fresh and dried herbs, seeds, vegetable soup. When possible, use homemade salad dressings made with olive oil.


(White) or sweet potato, lima beans, rice, millet beans, peas, any (pasta salad) (no meat) or vegetable pasta dish, veggie sandwich, grains.


Dinner – Now you can eat your protein and fibrous vegetables

You may switch lunch and dinner around; however, I have found that I perform better when I eat proteins at night because it is a little harder and takes longer to digest, which takes energy. Because of this I have found it to be optimal to not mix carbohydrates and proteins at the same meal. This is a personal choice; try it and notice how you feel and do what makes you perform at your best. Remember food is fuel for your body, what you put in is what you will get out. Your protein intake should not exceed the size of your fist. Eat lots of fresh and living foods; these will give life and energy to you.

Choose fibrous vegetables that are steamed, baked, broiled or stir-fried vegetables: (carrots), broccoli, (corn), cabbage, cauliflower, green beans, parsnips, okra, eggplant, onions, turnips, greens, etc.


Good Protein Sources: Choose high quality proteins that comes from yard eggs, cod, bass, sole, salmon, flounder, grouper, sea trout, haddock, mullet, red snapper, whiting wild game, chicken, turkey, lamb, veal, and legumes.


You can snack on fruit, dried fruit, raw seeds and nuts (limited), natural popcorn, apple wedges topped with peanut butter, veggies any combination, hummus dip and any combination of trail mix.


Water and tea are great choice for continued hydration throughout the day. Try to minimize if not remove from your liquid intake soda and high sugar content beverages. This gives you added calories to eat and enjoy in the foods you eat.


May you enjoy good health and enjoy the beautiful foods that God has given to us. When I look at my plate of healthy food, and the careful design and color that are so rich and inviting it is a reminder of how much detail and love our Creator gave to us to enjoy - and perhaps why the Bible states in 1 Corinthians 10:31 So whether you eat or drink or whatever you do, do all to the glory of God.


Please like this post if you found it helpful, and if you applied this practice to your life; share your success story.


To your health! Be the best you in the coming year! Each day holds the promise of a new beginning!



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