Take Five: Make Your Meals Healthier

Last week, we looked at quick things that could be done to take a quick 60-second health break, like making sure you’ve drunk enough water or flexing your wrists. Continuing with that theme, I was thinking of quick things that can be done to make meals and snacks more healthful.  While everyone is pressed for time, a number of brief moments can help to liven things up a bit. These should take 60-seconds or less:

--Hide the salt shaker –  Most people know that consuming too much salt can raise blood pressure. But we also know salt is a flavor enhancer.  Spend a minute to put away the salt shaker and season foods with pepper, herbs and spices.  Acidic flavors are usually a good salt substitute. Provide a decanter with red wine vinegar to sprinkle on vegetables or soups. Or, slice up a couple of wedges of lemon.

–Add some healthy color — The most colorful vegetables have the most antioxidants. Take a minute to add a bit of color to your salad, sandwich, or side of a plate.  Sweet red pepper and grated carrot are two of my favorite. Or, add some blueberries and smoothie.

–Garnish generously — I like to have a small dish of green onions to sprinkle over Asian dishes, or possibly cilantro or parsley.  Not only do they improve the visual look, but onions and herbs are rich in vitamins and minerals.

–Slice up some fruit — I used to waste a lot of fruit by taking a couple of bites of an apple or peach and quickly losing interest in the whole piece of fruit. I’ve found that I consume more and waste less when I cut up and core apples, pears, peaches, and nectarines.  I use a regular knife, but a special coring tool or melon baller might be fun for kids.

shared at Works for Me Wednesday