<p>When people hear the word diet, they normally think at a diet because they want to lose weight but they do not realize that for maintaining a healthy weight and to avoid this type of problems people first of all should lead a <strong>healthy diet</strong> that is part of their everyday meals . <strong>Healthy diet</strong> should be based on eating three regular meals each diet, on eating foods which we prepare at home and in which we add healthy aliments that will be healthy for the health . There are a lot of recipes that could be cooked at home and that will help us a lot to maintain a healthy life style regarding eating .

<p>The first recipe is the warm salad of greens, Italian sausage and potatoes . For it you need : ½ kg mustard greens or kale trimmed washed and chopped, ½ kg new potatoes scrubbed and cut in big pieces , ¼ kg hot or sweet Italian sausage, 2 teaspoons fennel seeds, 2 spoons olive oil, 2 spoons red wine vinegar, 1 small clove garlic minced, salt and freshly ground pepper to taste . In a pan add two cups of water also some salt and let it boil . After you add the mustard greens, cover the pan and let it cook for circa 5 minutes . Then add the potatoes and add an extra cup of water if there is too little remained . Then cover and cook for circa 10 minutes more till the vegetables are tender . Drain them and place them in a bowl . Meanwhile in pan add the sausage with fennel seeds and cook them for circa 12 minutes . Then drain them and cut the sausages into pieces and then you can add them to the pan where the potatoes and greens are . The in bowl you add the oil, vinegar, garlic, salt and pepper and you mix them well to form a dressing . Then add the sauce on top of the mixture and you serve it right away .

<p>Other recipe is the shrimp salad stuffed tomatoes . For it you there are needed the following ingredients : ½ kg peeled cooked shrimps, you chop them and you also remove the tail, 1 stalk celery minced, ¼ cup minced fresh basil, 10 kalamata olives, chopped, 1 shallot minced, 2 spoons reduced fat mayonnaise, 1 spoon white wine vinegar, freshly ground pepper and salt to taste and 4 large tomatoes which area ripe and cored . In a bowl add the shrimp, celery, basil, olives, shallot, mayonnaise, vinegar, pepper and salt and mix them well till they are combined . Then with a spoon hollow all the insider of the tomatoes and you can keep in a bowl the content of the tomatoes . Then in each tomato you take with a teaspoons and fill the tomatoes with circa ½ cup of the shrimp salad or you can divided it from the beginning to have equal quantities .

Nowadays, we are hearing more often about the large variety of unhealthy foods and aliments that we include in our daily diet and also that can be easily found in all stores all over the market . Unfortunately few times do we hear about a healthy diet plan, we only hear about it in the case in which a person wants to lose some weight . That is the only time when we seriously think at a diet but a healthy diet plan should be a part of our every day life because only a healthy, balanced diet which contains also healthy aliments could help us improve our health . In order to sustain this type of diet, it is important to have some examples of recipes which can be cooked rapidly and which are very healthy for us .

The chipotle cheddar chard is a recipe that is very special and also very healthy . The necessary ingredients for it are : 2 teaspoons of canola oil, 1 small sliced onion, ½ kg chard, stems and leaves separated and cut into pieces, 1 slicedtomato, ¼ reduced sodium chicken broth or you can also use water, ½ teaspoons of ground chipotle pepper, salt to taste and 2/3 cup shredded cheddar cheese .

First of all, you heat the oil in a pan . Then you can add the onion and chard stems and cook them well for circa 5 minutes till they are soft . After, you add tomato, chicken broth or water and chipotle and also the salt ; bring the sauce to a simmer . The add the chard leaves and cook them but make sure to cover the pan . After a couple of minutes you can add the cheese on the chard and cook them till the cheese is completely melted ; then it can be served .

Another example of recipe is the creamy fettuccine with Brussels sprouts and mushrooms . The ingredients are : 8 cups whole wheat fettuccine , 1 spoon of olive oil, 4 cups of mixed mushrooms, like cremini  and shiitake, 4 cups of sliced Brussels sprouts, 1 spoon of minced garlic, ½ cup dry sherry or 2 spoons of sherry vinegar, 2 cups of low fat milk, 2 spoons all purpose flour, salt and pepper to taste and 1 cup of shredded asiago cheese . In a pot add water and boil it, then add the pasta and cook it from 10 minutes, drain and let it rest . The in a pan heat the oil . Afterwards add mushrooms, Brussels sprouts and cook till the mushroom’s liquid has evaporated, add the garlic and let it cook for 2 minutes .

Then add sherry or vinegar and bring the sauce to a boil minutes and let it boil for circa 1 or maximum 2 minutes . Meanwhile, in a bowl add milk and flour and mix them well . Then add salt and pepper and you add it all in the pan and let the sauce until it becomes thick . Then add cheese and cook it till is melted . Then add the sauce on the pasta and you can serve it .

In the last years, many people have started to face heart problems and because of the medial treatment all the doctors I also recommend a heart healthy diet . This means that daily meals of people who have heart affections or who are predisposed to get such affections should consist of a low diet in cholesterol, fat and in this way they can enjoy tasty meals and also a heart healthy diet . In this article you can find an example of a daily eating plan and also the recipes which are really healthy for your heart .

For breakfast you should have 1 orange, 1 cup of skim milk and scrambled eggs with smoked salmon . You need 4 eggs, 4 egg  whites, salt and freshly ground pepper to taste, 1 teaspoon canola oil, 2 scallions sliced, 2 pieces of smoked salmon sliced circa ¼ kg . In a bowl mix the eggs, the white eggs, pepper and salt . In a pan heat the oil, then add the scallions and cook then add the eggs and after a minute you can also add salmon . Cook them for about 5 minutes and they are ready to be served .

For lunch you can have 2 slices of fat free cheese, 1 slice of whole wheat toast and seared tuna and watercress with scallion ginger relish . For it you need : 2 spoons orange juice, 1 spoon reduced sodium soy sauce, 1 spoon sesame oil, 1 teaspoons minced fresh ginger, ½ teaspoon hot sauce, ground pepper and salt to taste, 1/ cup sliced scallions, ½ cup drained water chestnuts diced, 1 tuna steak , ½ teaspoon canola oil and 4 cups watercress trimmed . First step is to preheat the grill . In a bowl mix the orange juice, soy sauce, sesame oil, hot sauce and little pepper . Take ½ of the mixture and put it in another bowl and there add the scallions, water chestnuts, sesame seeds and mix them well . Then on the both sides of the tuna steak season with canola oil and season with salt and pepper . Add the fish on the grill and cook it for circa 4 minutes on each side . Then in the bowl with the remaining mixture add the watercress and then add the tuna on a plate and top with the watercress mixture and with the scallion ginger relish .

For dinner you can have roasted pork tenderloin . The ingredients for it are : 2 teaspoons olive oil, ½ kg pork tenderloin trimmed, salt and freshly ground pepper to taste . First of all preheat an oven, then heat the oil in a pan and add the pork in the pan after you have seasoned it with salt and pepper and let it cook for about 5 minutes . Then put the pan in the oven and let it cook till the pork is just a little pink in the middle for about 15 minutes . Then transfer it to a plate and cut it into sliced .

Many people have started to keep diets because they want to lose weight but many of them do not take care of their health when they keep these strict diets and because of this reason this article will present you a healthy diet of 1200 calories per day .

So for breakfast you should have a cup of blueberries, a half cup of non fat plain yoghurt, and a quick breakfast taco . Meaning you take 2 corn tortillas you top them with 1 spoons salsa and 2 spoons shredded reduced fat Cheddar cheese and you bake them in the microwave for 1 minute . Than coat a pan with cooking spray, add t1/2 cup liquid egg substitute and cook them until are cooked and add it on top of the tortillas .

For lunch, you have 1 slice whole grain bread, ½ cup garbanzo beans and some Greek Revival salad . For it you need 1 clove garlic peeled, little salt, 3 spoons tomato juice, 2 spoons lemon juice, 1 spoon olive oil, 1 teaspoon dried oregano crushed, some freshly ground pepper, 1 medium head romaine trimmed, washed and cut into pieces , 1 cucumber sliced, 12 cherry tomatoes, ½ red onion sliced, some black olives pitted and sliced and ¼ cup crumbled feta cheese . First step is to chop the garlic, add some salt on it and smash it with the side of a knife blade, place the mixture in a bowl, add the tomato juice, the lemon juice , oil, oregano and pepper . Then toss the lettuce, cucumbers, tomatoes, red onion , olives and feta cheese ; you can add a dressing on base of vinegar .
For dinner you should have ½ cup cooked barley, 1 cup braised kale and mustard maple pork tenderloin . For it you need the following ingredients : 3 spoons Dijon mustard, some kosher salt, some freshly ground pepper, ½ kg pork tenderloin trimmed, 2 teaspoons canola oil, ¼ cup cider vinegar, 2 spoons maple syrup, 1 teaspoon chopped fresh sage . The first step is to heat the oven .


Than combine 1 spoon mustard with salt, pepper in a bowl and rub the pork with it . Heat the oil in a pan and cook the pork for about 5 minutes . Transfer it to a pan and put it in the oven for about 15 minutes than take it out and let it rest for a couple of minutes .

In the pan of the pork, add vinegar and boil it for about 30 seconds, than add the maple syrup, 2 remaining spoons of mustard, bring the mixture to the boil, then reduce the heat and cook it until the sauce is thick . Meanwhile slice the pork and add it to the pan where is the sauce and also add the sage and serve the dish warm with sauce on top of the pork . The healthy diets can prove to be also a daily eating plan that you can enjoy every moment not only when you want to keep diet .

Children have always loved snacks and whenever they get what they want they are happy .



They always want something between the meals and statistics points out that fourth of the calories that a kid eats per day comes from the snacks . So for parents it is hard to control what snacks eat their kids and especially how healthy are they . It is extremely important to take care of their diet because a balanced diet can help them to grow healthy and strong .



So nutritionists have developed some healthy snack recipes for kids . They had in mind also some recipes for dessert and also some recipes from something good to crunch . One of the most beloved recipe is kiwi-lime ice pops . For preparing it you need : 1 and ¼ cups water , 2/3 cup sugar , 1 teaspoon finely freshly grated lime zest , 1 teaspoon grated fresh ginger , 1/3 cup lime juice , 1 drop green food coloring – optional , 2 kiwis peeled and very thinly sliced .

Pour some water into a small saucepan in which you add sugar , lime zest and ginger . Put in on fire at high heat until the sugar is dissolved and the mixture reaches a boil point . After remove it from the heat and let it cool to room temperature . Then , you have to strain the syrup through a fine sieve set over a bowl . Add the lime juice and food coloring . Arrange 8 frozen- treat molds or paper cups with slices of kiwi pressing them onto the sides so they are one near another . After fill each cup or mold with the lime mixture . Freeze it for about an hour . Insert frozen – treat stickers and let it freeze until it is completely firm . Per serving , your kids only eat only 79 calories and what it is important is that they will intake a great amount of vitamin C , almost 35% of daily value . A good substitute for chips are garlic and herb pita chips . You need the following ingredients : 4 whole-wheat pitas , 2 spoons of olive oil , 1 teaspoon Italian seasoning , ½ teaspoon garlic powder , ¼ teaspoon salt .  The first step is to preheat the oven and coat 2 large baking sheets with a nonstick cooking spray . Then cut the pitas into 8 wedges each and separate each of them at the fold . Place them rough-side up in an even layer on the baking sheets . Brush them with oil and sprinkle with Italian seasoning , garlic powder and salt . Bake the pita wedges and take care to switch the baking sheets halfway through , until they are golden and crispy . The baking time is about 6  to 10 minutes . Per serving the number of calories is about 117 and only 4 grams fat .



Remember always that we are what we eat and our kids need healthy food for developing nicely and for being healthy without problems . For growing , it is necessary to have a balanced diet based on healthy food and also on sport exercises . So be creative and offer your kids some healthy snacks .

Sometimes , it is hard to prepare a quick and healthy breakfast because we do not find the time to do that . We are always in such a hurry to get to work , we came late in the evening when we just want to sleep . We do not find time for eating and I do not mention healthy food or to grab something healthy to crunch between the meals . By eating in this manner , we tend to eat almost everything that is at hand and most of the snacks contain a high level of calories and a great amount of fat ; this leads to gaining weight and if you start losing control on your weight you start having health problems .



If you don’t want or you can not quit at snacks at least , try to prepare them yourself and to find some healthy snacks recipes and one of the most healthier and easier recipes to prepare are a couple of healthy Cheerio recipes . One beloved recipe by children and also adults is cheerios bars which are a healthy mixture of honey , peanuts and cheerio . It is really easy to prepare and it is ready very quick . For preparing this recipe you need the following ingredients : ½ cup peanut butter , ½ cup sugar , ½ cup honey , 3 cups cheerio cereals and salted peanuts . In a saucepan  , you first have to bring the sugar and honey to boil .



Then take it and stir in peanut butter until it is mixed . After you may add the cheerios and peanuts and mix them well till is it perfectly coated . Meanwhile butter some little pan maybe 9x13 pans and let it cool . This recipe can be improved by adding also chocolate chips . Another tasty and healthy cheerio recipe can be Cheerio Cookies . For this you need : 1 cup butter , 1 cup white sugar , 1 , cup brown sugar , ½ cups peanut butter , 2 eggs , 1 teaspoon vanilla , 2 cups flour  , little salt , one teaspoon baking powder and one of baking soda , 1 cup oatmeal , 3 cups cheerios and 1-2 cups chocolate chips . First step is to mix in a large bowl the butter , white sugar  , brown sugar , the peanut butter and the 2 eggs . Mix it well till it becomes a paste . Then you may add salt , flour , baking powder and baking soda . Fold it well into the mixture . Finally , you add the oatmeal , cheerios and chocolate chips . On a cookie sheet , make little cookies by dropping with a teaspoon . You must bake it in the oven for 10 to 12 minutes at high heat .



You maybe have never thought at cheerios as a important ingredient for making snacks . It has been proven that besides the fact that it can be a  healthy breakfast : cereals and milk , it can also help you make some healthy cookies or snacks for kids and not only for them , for the whole family .

Healthy eating habits and a balanced lifestyle can help you to prevent a lot of diseases and you can control your weight . Despite the fact that nowadays life has a much more faster rhythm and we have less time to take care of our health , we should not forget that we are what we eat and that it has influence on the quality of our lifestyle.



Many times we find it much more simple to go out and grab something to eat in your way even if most of the time we end up eating fast food – such unhealthy food and with a high level of calories . One very healthy aliment is salmon because it contains substance that helps to reduce the risk of heart diseases . Why ? ! The explication is simple : oily fish contains omega-3 fatty acids . These substances help to regulate the frequency of heart beating and also to reduce the level of triglycerides – which are responsible of the high level of cholesterol .



The following recipe is easy to  prepare , it takes little time to be ready and it is very healthy and of course it is based on salmon ; I am talking about healthy Grilled Salmon Recipe . The ingredients we need are : 1 pound center-cut salmon , skinned , 2 lemons  , thinly sliced and another lemon cut into wedges for design , some mixed fresh herbs and 2 spoons of chopped in another bowl , 1 clove garlic , 1 spoon Dijon mustard . First step is to preheat the grill . Then lay 2 pieces of heavy- duty foil on top and then a rimless baking sheet . After you have to arrange the lemon sliced in the center of the foil into two layers . On top of the lemons , add the mixed herbs . Meanwhile smash the clove garlic and mix it with salt till you form a paste . Add it in a bowl with the chopped herbs and the mustard . Spread the mixture all over the salmon . After place it on the foil . Then slide the foil and salmon off the baking sheet onto the grill . Take care to not disturb the lemon stack . It is important to cover the grill and cook it until the salmon is opaque in the center . The cooking time is about 18 to 24 minutes . After with care transfer the foil and put the salmon back into the baking sheet . For serving  , you may cut it into 4 pieces and serve it with the lemon wedges without adding on the plate the lemons and herbs from the grill .



This dish will provide you with 212 calories , only 12 grams of fat, 67 milligrams of cholesterol , 260 milligrams sodium  and most important of all you will intake selenium , almost 60% of the daily value , vitamin C , almost 20% of the daily value and it is also an excellent source of omega 3 .   So it is a very healthy food for everyone and especially for people with heart problems .

One of the major problems that our generations have to deal with is : obesity . This issue may be linked with the fact that we do not have so much time to say home and prepare our meals ; let’s face it : it is much more simple to go out and grab something to eat in your way even if most of the time we end up eating fast food – such unhealthy food and with a high level of calories . And obesity besides the fact that changes your body in an unpleasant way it is also unhealthy .



Because of this matter , there have been developed all kind of recipes and eating plans so that we maintain under control our weight and to have healthy eating habits . Nutritionists propose us a great variety of healthy low calorie recipes . One of the most loved recipe is : Steak Salad-Stuffed Pockets . For that , you need the following ingredients : a quarter cup lemon juice , 3 tablespoons olive oil , 2 teaspoons Dijon mustard ,  fresh pepper , 1 pound steak , 4 cups romaine lettuce , 1 cucumber , 1 tomato , 8 wheat pitas . Put the lemon juice , oil , mustard , salt and pepper into a large bowl . After you had put the steak into a large dish , pour half of the resulted dressing above . Then prepare the salad by chopping the lettuce , cucumber , tomato and then add the remained dressing . Broil the steak in a pan for five minutes on each side . In the end , put meat and salad into each pita . This contains 400 calories but it contains only 16 g of fat  and it is perfect for lunch time .



For dinner , you can try a lighter dish such as Green Eggs and Ham Frittata . The ingredients are : 8 eggs , one and a half teaspoons of dried dill , salt , fresh pepper , 2 spoons of olive oil , 2 leeks , 500g baby spinach ,some diced ham and Muenster cheese . Mix the eggs, dill , salt and pepper into a large bowl . Meanwhile , in a pan , cook the leeks for 4 minutes , then add the spinach and ham until it becomes wilted . After , you can add the egg mixture above the vegetable and cook it for another 2-3 minutes . Sprinkle the cheese on the top and then let it cook in the oven for 8 minutes . Per serving , you will eat about 200 calories and some 15 g fat .



As you can see above , these are only two examples of healthy low calories recipes ; what is important is that   we will enjoy eating , we will spend not so much time cooking and we will keep our intake of calories controlled and our weight at a normal level . It is just a problem of organizing our time and of having the willing to prepare our food at home so that we can enjoy some healthy meals . Remember , we are what we eat .

Snacks are one important part of our eating habits and it has been proven that our majority intake of calories comes from the snacks that we have between the meals or when we do not find time to eat and we grab something to crunch . By eating in this manner , we tend to eat almost everything that is at hand and most of the snacks contain a high level of calories and a great amount of fat ; this leads to gaining weight and if you start losing control on your weight you start having health problems .



If you don’t want or you can not quit at snacks at least , try to prepare them yourself and to find some healthy snacks recipes.  For example , a healthy snack recipe can be Avocado Tea Sandwiches . For this you need some slices of avocado , 1 spoon of fat free mayonnaise , a bit of lemon juice , some black pepper , 8 really thin slices wheat bread , 2 ounces sliced salmon , some slices of cucumber . Make a dressing in a large bowl out of mayonnaise , lemon juice and pepper . After spread it on bread , then on top put the slices of cucumber , avocado and salmon . In this kind of way , you can prepare many types of sandwiches which do not mean more than 150 calories .You can try also this kind of sandwich with chicken breast ,tomatoes and some low fat cheese . In this way , you can eat something between meals or it can be a main meal if you do not have the time to make something else or other ingredients to prepare something more complex .



When we refer to sweet snacks , you should keep in mind that is much more healthier to eat fruits than eat all kind of sweets that are available in all stores and rather than drinking soda , it is recommended to replace them with milk or natural juices . One healthy snack idea for something sweet can be Pineapple-Raspberry Parfaits . You need :2 cups of nonfat yogurt , ½ pint fresh raspberries and one and a half cups of frozen or canned pineapple . Take  4 glasses and divide and layer the yogurt and add the fruits . In this way , you can eat something sweet , low in calories , it has only 100 calories per serving , and you eat fat free . You can try different mixtures of fruits with yogurt or milk , you can even froze it for a couple of hours and you will have a natural and delicious ice cream .



We do not have to quit at all eating snacks but we should pay attention at what we eat and figure out that it does not take much time to prepare something ourselves than go to buy them from store . In this way we control our intake of fat , sugar and calories and you can always invent more and more healthy snack ideas .

Lately , more and more people are diagnosed with heart diseases ; some of them are not so serious and what it is even more curious is that the prevention is quite at hand for everyone .  The doctors recommend a specific lifestyle that can help us stay protected by all this kind of affections . One of the most important things is your eating plan . What you eat , influences your hole body but especially some substances are direct linked with your heart and  your heart health depends on them .



If you want to have a healthy heart , you should consider the advices given by doctors . First of all , 8% or even 10% of the total calories a person eats per day must be from saturated fats , less than 30% must come from the fat you eat each day . You should also keep the intake of dietary cholesterol at 300 milligrams and you have to limit your sodium intake at 2400 milligrams per day . Another important issue is the number of total calories that you eat each day : you should eat enough calories to maintain your weight and to reduce your cholesterol level .

One of the most recommended aliments is chicken because it provides you with a lot of good proteins and also it contains less fat than the rest of the red meat . There are a lot of healthy heart chicken recipes that you can try . One recipe of this kind is : Chicken and Garbanzo Bean Soup . For this , you need the following ingredients : 2 cups of sliced carrots , 1 cup of garbanzo beans , 1 onion , 1 boneless chicken breast , 1 spoon of fresh marjoram and one of dried marjoram , black pepper , 1 can reduced – sodium chicken broth , 2 cups water and 1 cup fresh spinach or escarole . In a pan , combine the  carrots , beans ,fennel , onion  and chicken pieces . After add the dried marjoram , pepper and the water . Cook the soup for 3 hours . Then remove the chicken and slice it into bite-size pieces and put it back into the soup. In the end add the spinach and fresh marjoram .



Another good example is Chicken Breasts with Mushroom Cream Sauce . The ingredients are : 2 boneless and skinless chicken breasts , fresh pepper , ¼ teaspoon salt , canola oil , 1 shallot , 1 cup sliced mushroom caps , 1 glass white wine , 2 spoons cream and some minced fresh chives . First of all , you have to cook the chicken in a pan after you have added the oil , salt and pepper till it’s golden and then put it on a plate . In the pan , add the mushrooms , add the wine and cook it till the wine is almost evaporated . Add the cream , chives and in the end add the chicken and cook it for about 1 minute .



Healthy heart chicken recipes are easy to cook , are tasty and you do not have to eat dishes that you can not enjoy and above all you will eat something that you like and that keeps you and your heart healthy .