There is no longer any doubt that the food we eat can have an important and lasting effect on our health and well-being, as   well as our weight. From the moment of conception and throughout our lives, diet plays a crucial role in helping us stay fit and healthy. As well as determining our energy levels, moods and weight, the food we choose to eat now will affect our chances of suffering from a range of health problems later in life, including heart disease, cancer, diabetes, and high blood pressure.

In some respects, choosing a healthy diet has never been easier. Supermarkets have a vast selection of healthy foods available, and our knowledge of what makes up a healthy balanced diet is growing all the time. Yet, in other respects, it's more difficult. Many of us lead busy, stressful lives, which means we don't always have time to eat proper, balanced meals, and despite (or perhaps because of) all the information available on diet and nutrition, many of us are still confused about what we should and shouldn't be eating.

Below are links to provide you with nutritional information:


12 Ways to Create a Healthful Eating Style 12 Delicious Easy Ways to Enjoy Fruit
12 Reasons to Develop a Regular Eating Routine 12 Nutrient Rich Super Snacks
 12 Smart Ways to Right-Size Your Portions 12 Delicious Easy Ways to Enjoy Vegetables


One way to boost your eating frequency - and your metabolism- is to have healthy snacks. These include:

  • Almonds and an apple or fresh fruit
  • Low-fat cheese stick with an orange
  • Celery sticks or cucumber slices spread with hummus
  • A serving such as celery with a teaspoon of almond or peanut butter
  • Raw vegetables dipped in humus
  • Yogurt and fruit
  • A fruit shake made with low-fat milk, why protein or soy protein and fruit
  • One cup of steamed edamame (soybeans) in the shell

Try not to be subject to the peril of eating something that's not good for your metabolism or your health anymore.

It's all about planning and taking responsibility for what you eat. Don't let your meals plan you; you plan your meals.



ROASTED TOMATOES with PARMESAN-OREGANO BREADCRUMBS     Servings: 12, Prep Time: 10 min., Cooking Time: 20 min.  Oregano, garlic, Parmesan cheese and breadcrumbs give roasted tomatoes wonderful flavor. Serve as a side dish or coarsely chop and toss with cooked pasta.


6 medium plum tomatoes, halved lengthwise

2 tsp olive oil, extra virgin divided

1/4 tsp kosher salt, or to taste

1/2 tsp minced garlic

1/2 tsp dried oregano

1/8 tsp black pepper, fresh ground

2 Tbsp grated Parmesan cheese

1 tsp fresh parsley, chopped

Instructions:  Preheat oven to 400 degrees F. Line a small baking sheet with aluminum foil (or coat with cooking spray). Toss tomatoes with 1 teaspoon oil and salt on prepared pan; flip tomatoes so they are cut-side up. In a small bowl, combine breadcrumbs, garlic, oregano, pepper, cheese and remaining teaspoon oil; sprinkle breadcrumb mixture over tomatoes.

                            Compliments of Weight Watchers


Below are web pages to several nutrition websites. You can find helpful information on healthy eating, healthy eating on a budget, nutrition tips, sample menus an dietary guideline.  Just copy and paste to your browser.

Heart Healthy Recipes can be found at this link.  Just copy and paste into your url box.

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The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.