The Importance of Eating a Healthy Dinner

14 Sep The Importance of Eating a Healthy Dinner

The final week of our September Success challenge is all about walking off your healthy dinner!

While it is important to get in your 4 miles every day, it is just as important to make sure that you are filling up with a nutritious, well-portioned dinner in the evening.

Planning ahead helps ensure this happens, as life during the week can often get extra hectic. When that happens, we are tempted to grab something on-the-go or heat up something frozen, which is often filled with preservatives.

Instead, we challenge you to fill up on fiber-rich plant foods this week, that will not only keep you fuller longer, but will also improve your overall health! When planning your menus, make sure they include:

• Whole Grains
• Fruits
• Vegetables
• Nuts
• Beans
• Seeds

Here are some helpful tips to consider when working these high fiber items into your menu:

• Serving size matters. As Americans, we are used to over sized portions, which lead us to overeat. If serving meat, stick to 3oz and fill the rest of your plate with vegetables and a starch.
• It is possible to cook the nutrients out of vegetables. Lightly searing vegetables, so they remain crisp, is a great way to ensure they don’t lose their nutritional value.
• Balsamic vinaigrette, lemon juice and salt and pepper are all great seasoning additions when added to side dishes in moderation.

Source

Leslie gives seven great, healthy dinner ideas on the final cooking disk of Walk, Eat, Lose, including a spiced-up veggie burger with seared spinach. If you don’t have the DVD set, here’s a great Fall dinner recipe from Leslie’s book, Eat Smart, Walk Strong, to get you started!

Black Bean and Avocado Chili

• 2 teaspoons olive or canola oil
• 1 onion, peeled and diced
• 1 teaspoon minced garlic
• 1 14-ounce can diced tomatoes with their juice
• 2 15-ounce cans black beans, drained
• 1/2 cup frozen corn kernels
• 1 tablespoon chili powder
• 1 teaspoon salt
• Juice of 1/2 lime
• 1 avocado, peeled, pitted and diced
• Garnishes: Cilantro, Monterey Jack, Hot Sauce

1. Heat the oil over medium heat in a large pot.

2. Add the onion and garlic and saute until soft.

3. Add the tomatoes and juice, beans, corn, chili powder, and salt. Squeeze the lime juice into the pot. Simmer for 10 minutes.

4. Add the avocado and simmer for 5 more minutes.

5. Serve and let people garnish their individual bowls with cilantro, cheese, and hot sauce.

Serves Six

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What are your favorite healthy dinner options? We’d love to hear from you!

Walk ON!

Header Photo Source