Insights & Actions for Healthy Living
Basics of Eating for Health & Nutrition – Understanding How

Basics of Eating for Health & Nutrition – Understanding How

Eating right is important to our health. We know that, but many of us, because we are busy, too often eat on the run, grabbing whatever is convenient to fill our bellies we are probably missing out on key nutrients.

We don’t always have time to think about what we eat but we should put a little thought into being sure we are eating foods that will nourish our bodies’ not just fill our bellies. This is even more important when we are feeding children.

Yes, it has been shown repeatedly to be true — making different food choices can improve our overall health. Adding variety to your daily meals can give you a boost of nutrition while keeping eating tasty and interesting.

Here is just a basic sampling: a few foods you may want to keep in the refrigerator and pantry to help nourish yourself and your family.

Nutrition for Strong Bones & Teeth

These foods help the strengthen (or keep strong) our bones and teeth. (Calcium)

  • Cheese
  • Calcium fortified cereals or juice
  • Yogurt
  • Dark green vegetables
  • Salmon

(Vitamin D)

  • Milk
  • Egg Yolk
  • Vitamin D fortified Milk

Nutrition for Improved Immunity & Skin Integrity

There are a number of foods than help us avoid illness by building our immunity and also improve our skin integrity. (Zinc)

  • Beans and peas
  • Peanut butter and peanuts
  • Shellfish
  • Whole grains, cereal, bread
  • Eggs

(Vitamin C)

  • Citrus fruits and juices
  • Kiwi, Mango, Papaya
  • Strawberries, Melon, Guava
  • Potatoes
  • Cauliflower, Broccoli, Brussel sprouts
  • Bell pepper, Cabbage, Tomatoes

Nutrition for Healthy Vision

Don’t tell that rascally rabbit but there are a number of foods that can help us keep our vision healthy. (Vitamin A)

  • Apricots
  • Cantaloupe
  • Pink grapefruit
  • Cod and Halibut
  • Pumpkin, sweet potatoes, winter squash
  • Spinach

Here’s a delicious, quick and healthy recipe that include many foods from each category!

 Salmon with Squash and Tomato Pasta Toss

4 salmon fillets, brush with olive oil if desired for baking
8 oz whole wheat pasta
2 cups yellow or zucchini squash, sliced
1 cup tomatoes, diced
1 onion, chopped
1 ½ cup plain low fat yogurt
½ cup lime juice
2 tablespoons chopped fresh parsley
½ cup low sodium broth
2 tablespoons tub margarine
Fresh ground pepper to taste
Garnish with chopped parsley


  • Cook pasta according to package instructions.
  • Sauté onions, squash, and garlic in margarine; add broth, yogurt, lime juice, parsley and tomatoes mixing well; toss into pasta.
  • Bake salmon fillets until fully cooked.

Serving suggestion: add mixed green salad with balsamic vinaigrette

Enjoy your mean — and your step toward eating for better health.

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