Emily Eats Nutrition

Lunchtime inspiration! Using leftover roasted sweet potatoes and a rainbow of on-hand veggies, we had healthy and filling bowls for lunch. These are a super easy way to get in lots of critical nutrients.
Copycat Veggie Bowl

Minute rice and quinoa mix
Hummus
Tzatziki
Field greens
Cucumber
Cherry tomatoes
Avocado
Canned corn
Roasted sweet potatoes (see previous
post for recipe)
Feta

Cook rice to package directions (1 minute in the microwave). Split between 2 bowls or save half for later.
Top with your preferred amounts of all the veggies and toppings. Enjoy!

Roasted sweet potatoes are a delicious side for any fall meal! Filled with nutrients, color, and flavor this simple side is an easy way to complete a meal.

Roasted Sweet Potatoes

Sweet potatoes, peeled and chopped into bite size chunks
Olive oil
Salt and pepper
Maple syrup

Preheat oven to 425. Lightly toss sweet potatoes in oil, salt and pepper, and maple syrup. Spread on a lined and greased cookie sheet. Bake for 30 minutes, longer if you prefer a softer texture. Enjoy!

Sweet potatoes are one of my favorite fall/winter foods!
Packed with nutrients like vitamin A and fiber, sweet potatoes are an excellent addition to your diet. Who doesn’t love a food that is naturally sweet too!

What is the one thing that almost everyone can do to improve their health and eating? Nutrition by addition. Are you looking to balance your blood sugar? Add protein, fiber, and fat to your meals. Looking to lower your cholesterol? Add fiber filled fruits and vegetables to your day. An athlete seeking better performance? Add an appropriate pre workout and post workout snack. Long term success comes from adding nutrients rather than deprivation. Wanting more guidance? Link in bio.

Looking for an easy meal prep breakfast that has all the flavors of fall? Pumpkin Pie Overnight Oats is one to try!
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Pumpkin Pie Overnight Oats
1/2 c rolled oats
1/2 c milk
1/2 c vanilla green yogurt
1 T chia seeds
1/4 c pumpkin purée
Splash vanilla
Drizzle of maple syrup
1-2 t pumpkin pie seasoning or dash of cinnamon, nutmeg, and clove

Mix all ingredients in air tight container.
Enjoy the next morning.
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Getting adequate protein can help you feel full longer; aid with weight loss and muscle building; help regulate blood sugars and so much more. For some people 20 grams of protein per meal is adequate while others require more. So what does that look like? Here are just a few examples of how to easily hit the 20 gram mark.

Why are fruits and vegetables so important for weight loss? This is just one example!! 4 1/2 Hershey kisses would go down quickly and with little satiety. Same with 4 ounces of wine! However, 128 blueberries is very filling and 14 cups of spinach is unimaginable. So when your goal is weight loss, incorporate fruits and vegetables into each of your meals. They add volume, satiety, and nutrients to each meal with less calories. As always, you can enjoy the Hershey kisses and wine too!

Salad inspiration for your weekend! This recipe tastes like summer and is an easy side. Top with protein and you have a delicious summer dinner. Enjoy!

Peach and Spinach Salad
* 3 peaches, chopped
* 3 cup mix of spinach and arugula
* 1/2 red onion, chopped
* 1/2 cup walnuts
* Mozzarella pearls to taste

Dressing
* 2 tablespoons lemon juice
* 1 tablespoon red wine vinegar
* 6 tablespoons extra virgin olive oil
* 1 teaspoon Dijon mustard
* 2 tablespoons honey
* ½ teaspoon kosher salt

Mix all dressing ingredients in small mason jar and shake. Top salad ingredients with dressing and enjoy! Add avocado, chicken, or tofu for a more filling salad.

Let’s talk hydration!

With temperatures rising and lots of activities outside, it’s crucial that we pay attention to hydration. Most people need half their body weight in ounces of water. So if you weight 150 pounds, you need 75 ounces of water. (Not including exercise or electrolyte needs or specific medical needs)

You ALSO can improve hydration by eating your water. Watermelon, cantaloupe, berries, peaches, cucumbers, bell peppers, tomatoes, celery, oranges and lettuce are all excellent sources of water.

So when you are packing snacks for a swim meet, golf game, summer cookout, or day at the lake include some of these hydrating foods to feel your best.

Quick, easy, colorful dinner inspiration! This sheet pan recipe is a family favorite. It is full of antioxidant rich fruits and vegetables as well as lean protein, making it a simple weeknight dinner. Enjoy!

Sheet Pan Hawaiian Chicken

3 lbs chicken breast, cut into bite size pieces
3 bell peppers (red, orange, and green), cut into pieces
1 red onion, cut into pieces
1 pineapple, cubed or canned in juice pineapple chunks
Hawaiian BBQ sauce - Sweet Baby Ray’s used here
Olive oil
Salt and pepper

Toss chicken in olive oil, salt, and pepper. Add vegetables. Coat with bbq sauce to taste, saving some to drizzle in the end. Spread on greased cookie sheet. Bake at 350 for 30 minutes. Add pineapple to baking sheet. Bake an additional 15 minutes. Serve on bed of rice and garnish with cilantro and sesame seeds. Enjoy!

Looking for an easy, nutrient rich, spring side? This salad is full of berries, avocado, greens, and walnuts. Enjoy as a side or top with chicken, tofu, or goat cheese and make it an entree. Serve with balsamic vinaigrette, store bought or recipe below. Enjoy!

Spring Salad
1 head romaine, chopped
1 pint blueberries
1 cup cut strawberries
1 avocado, chopped
1/2 cup walnuts
2 T pomegranate seeds

Dressing
1/3 cup olive oil
1 T honey
1 T balsamic vinegar
1 T balsamic glaze
1 t Diion mustard
Salt and pepper to taste

Mix all salad ingredients in a large bowl.
Whisk dressing and toss on salad.

Anyone ever been stuck in this cycle?? I’m guessing you have. The average adult will try 126 diets in their life - leading to decades of yo yo dieting and a really messy relationship with food. You know what does work? Small, consistent changes that are manageable for a lifetime. Healthy eating does not have to be difficult!!