Resolve to Eat Healthier in 2018

| Posted On Jan 08, 2018 | By:

healthier eatingIt’s the time of year when many of us look back at the past month’s holiday parties and family get-togethers and think, “Oh, what have I done?!” Well, you’re not alone. A lot of us over-indulge around the holidays – in fact, I’m sure you’re not surprised to learn that one of the top 3 New Year’s resolutions is to “eat healthier.”

So, how do you make that healthy eating resolution a reality? In the Nutrition Department at Atrius Health, we are often asked that question. In answering, we frequently stress the significant health benefits that come from a plant-based diet.

Here are some practical tips on how to get started and make positive changes for healthier eating in 2018.

Getting Started: Some Do’s and Don’t’s

Below is more information on each category of healthy, plant-based foods as well as some mealtime ideas and a healthy recipe to get you started.

Plant-based Food Groups

Tips for Breakfast

Tips for Lunch and Dinner


Garbanzo Bean (Chickpea) Stew Recipe

This is a flavorful stew that can be served as a main course with a salad or used as a side dish with chicken or fish. Serves 4-6.

Ingredients:

3 TBS olive oil
1 carrot, chopped
1 onion, chopped finely
1 package POMI chopped tomatoes (this is on the supermarket shelf in the canned tomato section)
8 cloves of garlic, minced
1 pound fresh spinach (to save time, use the prepackaged bag that has already been washed)
1 can garbanzo beans, rinsed and drained in a colander or strainer
½ cup chopped basil or parsley

Directions:

Measure out 2 TBS of the olive oil and heat in a large heavy pot. Sauté the carrots and onions for about 3-5 minutes. Add the tomatoes and garlic. Simmer this until most of the liquid from the tomatoes evaporates.

Add the greens and stir. Simmer over a low heat until tender, about 10 minutes.

Add the garbanzo beans and stir well. Remove from heat and add the fresh basil or parsley and stir into the stew. Add the remaining 1 TBS of olive oil and mix well.

Serve hot.

(This recipe is adapted from the Nutrition Action Health Letter)

 

For more recipes and food and nutrition information, we recommend the following sources:

And if you are interested, consider making an appointment to see one of our registered dietitians for a consultation. Check your health insurance coverage and ask your PCP to refer you to the nutrition department.

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About Linda Germaine-Miller, RD

Linda Germaine-Miller, RD, joined the Nutrition Department of Harvard Vanguard in 1987 and currently sees patients at our Burlington, Needham and Wellesley practices. She has a strong clinical interest in helping patients with lipid and diabetes management, and she is board-certified by the National Certification Board of Diabetes Educators and the Commission on Dietetic Registration. When she is not working, she enjoys yoga, walking, knitting and reading.

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