Healthy food refers to food that is nutritious, provides essential nutrients, and promotes overall well-being. Healthy eating involves making conscious choices about the types and quantities of food we consume. We would love to share with you some of SHEFIT’s favorite healthy recipes and key principles of healthy eating.
SHEFIT is not a licensed nutritionist. These are just some of our favorite recipes we have made!
10 Key Principles of Healthy Eating:
- Balance: A healthy diet includes a balance of different food groups. It should incorporate fruits, vegetables, whole grains, lean proteins, and healthy fats in appropriate proportions for your body type and fitness goals.
- Variety: Consuming a variety of foods ensures that you obtain a wide range of nutrients. Include different types of fruits, vegetables, grains, and protein sources in your meals.
- Whole Foods: Focus on consuming whole, unprocessed foods as much as possible. These include fruits, vegetables, whole grains, legumes, nuts, and seeds. They are typically higher in nutrients and fiber compared to processed foods.
- Nutrient Density: Choose foods that are nutrient-dense, meaning they provide a high amount of nutrients relative to their calorie content. For example, opt for leafy greens, colorful vegetables, and lean proteins over foods with added sugars or unhealthy fats.
- Portion Control: Pay attention to portion sizes to avoid overeating. Even healthy foods can contribute to weight gain if consumed in excessive amounts.
- Hydration: Drink an adequate amount of water throughout the day to stay hydrated. Limit sugary beverages and opt for water, herbal teas, or infused water instead.
- Minimize Added Sugars and Processed Foods: Limit foods and drinks with added sugars, such as soda, candy, pastries, and processed snacks. These can lead to weight gain and an increased risk of chronic diseases.
- Healthy Fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil. These fats are beneficial for heart health and provide essential fatty acids.
- Mindful Eating: Practice mindful eating by paying attention to your body's hunger and fullness cues. Eat slowly, savor your food, and listen to your body's signals to avoid overeating.
- Moderation: While it's important to prioritize nutritious foods, it's also fine to indulge in treats occasionally. Moderation is key, and occasional indulgences can be part of a balanced diet.
SHEFIT’s Favorite Recipes:
Egg Bites Recipe
Ingredients:
- Handful of Cherry Peppers
- ½ Bell Pepper
- 1 Cup Egg Whites
- 2 Tbsp Cottage Cheese
Directions:
- Dice cherry peppers
- Dice bell peppers
- Add in cherry and bell peppers, egg whites, and cottage cheese into a mixing bowl
- Mix everything together
- Spray muffin tin with nonstick baking spray
- Add mixture to muffin tin
- Bake at 350 degrees F for 15-20 minutes or until done
- Let the egg bites cool before removing them from the muffin tin
- Enjoy!
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Spicy Air Fryer Chicken
Ingredients:
- Chicken Breast
- Garlic Salt
- Cayenne Pepper
Directions:
- Cut Chicken breasts into cubes
- Season your chicken with Garlic Salt and Cayenne Pepper
- Add to Air Fryer and cook for 12 minutes at 400 Degrees F
- Take out of Air Fryer and either eat or save for later!
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Snickers Bar Dates
Ingredients (Amount as Wanted):
- Dates
- Peanut/Almond Butter
- Chocolate Chips
Directions:
- De-seed dates
- Chop up chocolate chips
- Split dates in the center
- Add peanut/almond butter to the center
- Sprinkle the chocolate chips on top, then squeeze dates together
- Refrigerate and enjoy!
Green Juice Recipe
Ingredients:
- 2 Cucumbers
- 8 Apples
- Bag of Celery
- 4 Lemons
- Bunch of Parsley
Directions:
- Chop ends off cucumbers and cut in ½
- Chop apples into pieces avoiding the core
- Cut celery into thirds
- Skin lemons
- Slice ends off parsley
- Add all ingredients to the juicer
- Once juiced, scoop off foam on top
- Pour into airtight container
- Refrigerate and enjoy!
Protein Smoothie
Ingredients:
- ½ Cup of Water
- 5 Ice Cubes
- 3 De-Seeded Dates
- 1 Whole Banana
- 2 Spoonfuls of Yogurt
- 1 Scoop Vanilla Protein Powder
Directions:
- Add water, ice, dates, banana, yogurt, and protein powder to the blender
- Blend on high for 3 minutes or until fully combined
- Pour into a cup and enjoy!
Blueberry Smoothie
Ingredients:
- ½ Cup Milk of choice
- ½ Cup Ice
- ½ Cup Raspberries
- 1 Whole Banana
- 1 Cup Frozen Blueberries
- ½ Cup Blackberries
Directions:
- Add milk, ice, and fruit into a blender
- Blend on high for 3 minutes or until fully combined
- Pour into a cup and enjoy!
Asian Chopped Salad
Salad Ingredients:
- 8-10 Baby Carrots
- Bunch of Cilantro
- Lettuce Bunch
- ⅔ Red Cabbage
- ¼ Red Onion
- Chopped Almonds
- Crunchy Noodles
- Sprinkle of Cilantro
Dressing Ingredients:
- 1 Tsp Minced Garlic
- 1 Tbsp Soy Sauce
- 1 Tsp Sesame Oil
- 1 Tsp Rice Vinegar
- 1 Tsp White Wine Vinegar
- Squeeze of Lemon
Directions:
- Chop carrots, lettuce, and red cabbage and add to a big bowl
- Dice onion and add to bowl
- Combine all of the dressing ingredients together in a small bowl
- Add crushed almonds, crunchy noodles, and cilantro to a big bowl
- Pour dressing over a big bowl and enjoy!
Chia Seed Pudding
Ingredients:
- 2 Tsp Chia Seeds
- ⅓ Cup Coconut/Almond Milk
- 1 Tbsp Almond Extract
- Cinnamon/Sugar to taste
- Fruit of choice
- Shredded Coconut if wanted
Directions:
- Add chia seed, milk, almond extract, and cinnamon/sugar into a small container and stir
- Add fruit of choice and coconut on top
- Refrigerate overnight, and enjoy!
Banana Protein Muffins
Ingredients:
- ⅓ Cup Coconut Milk
- ½ Tbsp Almond Extract
- ¼ Tsp Baking Soda
- ¼ Cup Chia Seeds
- 1 Full Scoop Protein Powder
- Dash of Cinnamon
- ¼ Cup Egg Whites
- 1 Whole Banana
- Drizzle of Honey
- Chocolate Chips as wanted
Directions:
- Combine milk, almond extract, baking soda, chia seeds, protein powder, and cinnamon into a mixing bowl
- Stir
- Add in egg whites and banana, then mash together
- Once combined, drizzle honey on top
- Spray a muffin tin with nonstick baking spray
- Add mixture to muffin tin
- Add chocolate chips if desired
- Bake at 350 degrees F for 15-20 minutes
- Let cool, then remove from muffin tin
- Enjoy!
Gut Health Juice Shots
Ingredients:
- ½ of a Beet
- 2 Cucumbers
- 2 Lemons
- ½ Root of Ginger
- Bunch of Parsley
Directions:
- Slice Beet
- Chop ends off cucumbers and cut in ½
- Skin lemons
- Slice Ginger Root
- Chop ends off Parsley
- Add all ingredients into Juicer
- Once juiced, scoop off foam on top
- Pour into air-tight containers
- Refrigerate and Enjoy!
We hope you love these recipes. If you try them out tag us on social!
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