Healthy Doesn’t Have to Be Hard: Plus a Salmon Recipe
November 1, 2019
-- By Kay MacInnis, Registered Dietitian at Providence Health
Printable version here.
A healthy lifestyle includes several parts: eating healthy, being physically active, getting good sleep, being mindful and managing stress. November kicks off the American Heart Association’s Eat Smart Month. It is a time to get inspired to make small changes in your diet that can have a big impact.
An overall healthy diet is easier to achieve than you think.
There are so many news stories breaking down the formula to healthy eating, ranging from DNA-specific foods, to weighing portions, to food combinations, to times of day for eating, and more. The fact is, there are six simple guidelines to an overall healthy diet. If you follow the six bullets below, you’re on the right path.
You can improve your diet, too, by paying attention to behaviors and actions as much as ingredients. The American Heart Association recommends:
- Cooking at home more to know what’s in your food
- Getting creative with swapping out less healthy bites for better ones
- Taking your time during meals to enjoy the moments
- Using helpful technology (Yeah, I said it… my un-technological self) such as apps for healthy food delivery, food journaling, or digital encouragement.
Here’s a great recipe to incorporate into your healthy diet. It’s a pretty easy way to get the fish on the table with a touch of elegance, and it’s also low in calories.
Salmon with Honey-Balsamic Glaze
Recipe source: American Heart Association’s Patient Education program.
- 12 Cooking spray
- 1 ½ Tbsp light mayonnaise
- 1 ½ Tbsp balsamic vinegar
- 1 Tbsp honey
- 1 ½ tsp sesame seeds
- 3/4 tsp dried oregano, crumbled
- 3/4 tsp olive oil
- 1 medium garlic clove, minced
- 4 skinless salmon fillets (about 4 ounces each), rinsed and patted dry
- Preheat the oven to 375°F. Lightly spray a shallow baking pan with cooking spray.
- Spoon the mayonnaise into a small bowl. Gradually whisk in the vinegar until smooth. Whisk in the remaining ingredients except the fish.
- Put the fish in the baking pan. Lightly spread the mayonnaise mixture over the top and sides of each fillet.
- Bake for 15 to 20 minutes, or until the fish flakes easily when tested with a fork.
Nutrition information: 200 calories, 7.5 g fat, 3 mg cholesterol, 67 mg sodium, 7 g carbohydrate, 6 g sugar, 25 g protein
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Join Kay MacInnis, Registered Dietitian, for her monthly award-winning Providence Cooks! cooking classes in Columbia, SC. The class tackles various dietary hurdles by creating, with her team of chefs, a multi-course gourmet meal that promotes health and fits within dietary restrictions. All guests enjoy the healthy sit-down meal with live Q&A from Kay, the chefs, and other special health expert guests. It's a must-try for people interested in healthy eating without losing the flavor and joy of eating.