8 Ways to Make Healthy Meals Even Healthier

Looking for that extra edge to make your healthy diet even healthier? Most of us know the basics as to what is a healthy diet ….  eat a lot of fruits and vegetables, whole grains versus refined grains,  choose the good fats such as olive oil and nuts/seeds, low fat dairy versus whole milk dair and so on. However you can take it a step further. Read on for 8 ways to make healthy foods even healthier.

1. Sprinkle turmeric powder in marinade when grilling or baking chicken
Turmeric is a powerful anti-inflammatory with numerous proven healing properties.  It is one of the main ingredients in curry powder which gives food that yellowish color.

2. Chop up fresh garlic for your vegetable stir fry
Garlic acts as an anti-inflammatory and antioxidant with cardiovascular benefits and it can also help with acne.

3. Place sliced pineapple on your lean ground beef or turkey burger
Pineapple is high in vitamin C and bromelain, a natural anti-inflammatory that encourages healing and promotes digestion.

4. Throw some blueberries into your oatmeal
Blueberries are low calorie, have lots of flavor and are high in vitamins and minerals, especially vitamin C. Research shows they are great for the mind too. Buy them fresh or frozen!

5. Top off low fat frozen yogurt with chopped pistachios or almonds.
Both are high in vitamins and minerals, fiber and can be a great source of protein.  Protein and fiber help stabilize blood sugar, keeping you satisfied for longer periods of time. Nuts are also a great snack if you’re in a hurry or on the run.

6. Use low fat Greek yogurt instead of mayonnaise in tuna salad
Low fat Greek yogurt provides fewer calories and fat without sacrificing the taste. Yogurt is an excellent source of calcium, protein and probiotics which promotes digestive health. Studies show it can also aid in weight loss.  Look for live and active cultures and stick with low or non fat brands.

7. Stick with hummus as your “go to” spread for whole grain toast.
Not only is hummus low in calories and fat compared with butter but the chickpea and oil puree is packed with blood sugar stabilizing protein, fiber and not to mention heart healthy monounsaturated fats. Try experimenting with different flavors or make it yourself at home!

8. Slice up some avocado to put in your mixed green salad.
Avocado is another great source of monounsaturated fat plus vitamin E and potassium.  It is also great for your complexion and can add shine and moisture to your hair and nails.

I would like to thank Lisa Moskovitz, dietetic intern at New York Presbyterian Hospital for writing this article. Lisa received her B.S. in nutrition from Syracuse University.  After gaining experience as a clinical dietitian in a hospital for a few years, Lisa aspires to gradually build her own private practice, specializing primarily in sports nutrition and gastrointestinal disorders.