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    A healthy Plate is Vital

Vegetables and Fruits: half your plate should be made up of vegetables and use fruits as your snacks. Get creative with your choices, try to use fresh or frozen when possible; and try to limit salt.

Whole Grains: use about a quarter of the plate for section. Food sources like: barley, brown rice, whole grain pasta, and whole grain breads are good choices.

Protein: one quarter should be used. Depending on your activity level and goals, these portions may require you to increase the protein and reduce carbs from vegetables and grains. But the key is balance. Good sources are lean proteins——such as chicken, fish, beans, and low fat dairy. 

For Seasoning: limit salt, butter, and sugar. Use a sweetener instead, this will lower your sugar pike in your system, you can also use spices and herbs to add some flavor to your meal.

Lastly, if you are short on time and have to miss a meal, don't eat twice to attempt to make up for a missed meal. Only eat the require amount that the activity that you are doing will require. 

These are a few ideas to keep in mind as you plan your daily food consumption. The key is to keep a balance intake of all three of the following:

1) Vegetables/Fruits

2)Whole Grains

3)Protein

healthy pantry staples to always have on hand

  1.  Whole Grains/Pastas:  These can be stored for a while, invest in a few containers  to store a variety.  Try the following: Brown rice, Farro, Quinoa, Whole Grain Pasta, Oatmeal, and Barley.

  2. Canned Beans: Just heat and serve, beans are high in protein, fiber, and other essential nutrients. Just a tip: Rinse them before you use them, to reduce sodium.

  3. Canned Fish: A good protein source for a quick meals or snacks. 

  4. Nut Butters: For healthy fat fix, choose a selection of natural nut butters in the pantry

5. Nuts/Seeds: Whole nuts and seeds are just as great as well. Use pumpkin seeds, sunflower seeds, almonds, walnuts and etc.

6. Sweet Potatoes: Can last a while in the pantry, and you can cook one in no time. These energy boosters, add this with your pasta, and you're good to go.

7. Canned Tomatoes: These are at the highest freshness, so they have more flavor.

8. Honey: A little sugar in the diet is acceptable----and honey is a nutritious choice. Adding honey to your dishes should reduce the urge for you to desire cookies or desserts.

9. Spices/Herbs: You only need a little sugar or salt----you easy substitute spices or herbs to fulfill this desire

10. Apple Cider Vinegar: This is a tasty and nutritious vinegar that will add flavor to your meals. 

Look for an unfiltered vinegar to get all the beneficial probiotics that aid digestion.

Choose whole foods as much as possible.

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