Count Color, Not Calories: Small steps to starting your healthy eating journey

By Registered Dietitian Kay Macinnis

Plus a recipe for slow-cooker Chili.

Being mindful of what you are eat is one of the first steps to improving your eating habits. Healthy eating doesn’t have to be restrictive.

Below are some steps to start your healthy eating journey and become more mindful about what you are put in your body:

• Start by consuming a wide variety of food. There is no one perfect food that provides everything you need. By eating a wide variety of foods you will ensure that you are nutrients to keep you healthy.
• Watch your portions.
• Eat lots of veggies. The more color the better!
• Limit sugar and refined carbohydrates. Those foods that are highly processed should be avoided as much as possible.
• Choose whole grains and foods higher in fiber. Look for foods with whole wheat as the first ingredient.
• Eat fish! Try grilling, baking or roasting. Be sure to include fatty fish when higher in Omega 3 that are good for your heart!
• Also include nuts and avocados!

Well… just thinking about what and how much you are consuming can have a big impact of your choices. Paying more attention to what goes into your body and how you feel are the first steps to being mindful and on the road to a healthier you!!

SLOW COOKER CHILI

INGREDIENTS:

• 1.3 lb (20 oz) 99% lean ground turkey breast
• 1 small onion, chopped
• 1 (28 oz) can diced tomatoes, drained
• 1 (16 oz) can tomato sauce
• 1 (4.5 oz) can chopped chilies
• 1 (15 oz) can light kidney beans, drained
• 1 (15.5 oz) can pinto beans, drained
• 1 (15.5 oz) can small red beans, drained
• 2 tbsp chili powder
• 1 tsp cumin

For the Topping:

• 1/2 cup chopped red onion
• 1/2 cup chopped fresh cilantro for topping
• optional toppings, shredded cheddar, avocado, sour cream, etc

SLOW COOKER DIRECTIONS:

1. Brown turkey and onion in a medium skillet over medium-high heat until cooked through. Transfer to the slow cooker with the beans, chilies, tomatoes, tomato sauce, chili powder and cumin, mixing well.
2. Cook on high 6 to 8 hours or low 10 to 12.
3. Garnish with onions, cilantro and your favorite toppings.

Nutrition Information: 231 calories/cup, 5g fat, 42 mg cholesterol, 526mg sodium, 27.5g carbohydrate, 19.5g protein

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

“She doesn’t just give you the fish, she teaches you how to cook it.”

 – a Kay MacInnis fan and Providence Cooks! regular.

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