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121 Best Healthy Snack Ideas In 2023 (Easy & Delicious)

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Whether you need healthy snacks that are gluten free, low calorie, low sugar, high protein, vegan, or more, there's something on this list for you. Use this handy tool to find your perfect snack.

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WEDNESDAY, April 3, 2019 (HealthDay News) -- Bad diets are shortening lives worldwide -- killing more people globally than either smoking or high blood pressure, a large, new research suggests.

The study, of nearly 200 countries, linked poor diet quality to nearly 11 million deaths globally in 2017. That translated to 22 percent of deaths among all adults that year.

Previous research has linked tobacco use to 8 million deaths per year worldwide, and high blood pressure to just over 10 million deaths.

But it's not surprising that diet is so critical, said lead researcher Dr. Ashkan Afshin, of the University of Washington in Seattle.

Poor nutrition helps drive many health conditions, from high blood pressure to type 2 diabetes, he noted.

And it's not just a matter of people eating too much junk food, which is common in wealthy nations like the United States.

"We often talk about the foods that are 'bad,' and what you shouldn't eat," Afshin said. "But this is also about what you should eat."

The analysis pointed to some eating habits with particularly strong links to higher death rates: diets high in sodium, and those low in whole grains, fruits and vegetables, and nuts and seeds.

Basically, Afshin said, it all supports a common refrain when it comes to diet advice: Eat fewer processed foods and more "whole" plant-based foods.

That is the bottom line, agreed Dr. Andrew Freeman, who directs cardiovascular prevention and wellness at National Jewish Health in Denver.

"People are missing a lot from their diets," he said. "If you include more whole, plant-based foods, that will push out some of the bad things."

Freeman, who was not involved in the study, recently headed a research review examining some diet "hypes" -- certain foods touted as having heart benefits.

The conclusion? The best evidence supports not miracle foods, but an overall diet high in fruits and vegetables, legumes and nuts, and fiber-rich whole grains.

For the new study, Afshin's team used published nutrition surveys to look at typical dietary intakes across 195 countries, plus published research on the relationship between various diet factors and disease risks.

Continued

For example, to estimate the impact of salty diets, the researchers looked at the evidence on urinary sodium levels and changes in blood pressure -- and then estimated the relationship between those blood pressure changes and disease outcomes.

There were, not surprisingly, differences in the typical diet across world regions: People in the United States and Canada tended to eat the most processed meats and trans fats from packaged foods, for example.

But consumption of sugary drinks and sodium was too high in nearly all world regions, the researchers noted.

Meanwhile, healthy foods were shortchanged almost universally, with a few exceptions: People in Central Asia tended to eat enough vegetables, while those in parts of Latin America, Africa and South Asia typically got plenty of legumes.

On the whole, though, unbalanced diets were a health threat everywhere. Oceania and East Asia had the highest proportion of "diet-related" deaths from heart disease, for example. Diet-related deaths from type 2 diabetes complications were highest in the United States and Canada.

The impact of diet was seen not only in death rates, but in quality of life, according to Afshin.

In 2017, poor diets were associated with 255 million disability-adjusted life years -- a summary of overall life years lost, plus time lived with a disability.

The findings were published April 3 in The Lancet journal.

To Freeman, it all points to the huge impact diet choices have on people's longevity and well-being. "I don't know how many alarms we need before we start making changes," he said.

But it's not only individuals who need to pay attention, both Freeman and Afshin said: Society as a whole, including health care systems and policymakers, needs to promote healthy whole foods over processed foods, red meat and butter.

It's never too late to make wise diet changes -- and Freeman said that patients are often motivated to "get off pills" for managing conditions like high blood pressure.

But ideally, he noted, people shouldn't wait until diseases have developed.

WebMD News from HealthDay

Sources

SOURCES: Ashkan Afshin, M.D., Sc.D., M.P.H., assistant professor, Institute for Health Metrics and Evaluation, University of Washington, Seattle; Andrew Freeman, M.D., associate professor and director, cardiovascular prevention and wellness, National Jewish Health, Denver; April 3, 2019, The Lancet, online

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Unhealthy Diets May Be World's Biggest Killer

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WEDNESDAY, April 3, 2019 (HealthDay News) -- Bad diets are shortening lives worldwide -- killing more people globally than either smoking or high blood pressure, a large, new research suggests. The study, of nearly 200 countries, linked poor diet quality to nearly 11 million deaths globally in 2017.

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How to Maintain a Healthy Eating Lifestyle | U.S. Preventive Medicine, Inc. (USPM)

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What you eat each day affects your health and how you feel both today and in the future. Good nutrition plays a major role in helping you lead a healthy lifestyle.

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How to Maintain a Healthy Eating Lifestyle

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Obesity is a growing epidemic, as more people than ever are struggling to control their weight.

Increased portion sizes are thought to contribute to overeating and unwanted weight gain ().

Research indicates that many factors can influence how much you eat.

People tend to eat almost all of what they serve themselves. Therefore, controlling portion sizes can help prevent overindulging ().

Here are 9 tips to measure and control portion sizes - both at home and on the go.

Evidence suggests that sizes of plates, spoons and glasses can unconsciously influence how much food someone eats (, , ).

For example, using large plates can make food appear smaller - often leading to overeating.

In one study, people using a large bowl ate 77% more pasta than those using a medium-sized bowl ().

In another study, nutritional experts served themselves 31% more ice cream when given larger bowls and 14.5% more when provided with larger serving spoons ().

Interestingly, most people who ate more due to large dishes were completely unaware of the change in portion size ().

Therefore, swapping your usual plate, bowl or serving spoon for a smaller alternative can reduce the helping of food and prevent overeating.

Most people feel just as full having eaten from a smaller dish as from a large one.

If measuring or weighing food isn't appealing, try using your plate or bowl as a portion control guide.

This can help you determine the optimal macronutrient ratio for a well-balanced meal.

A rough guide for each meal is:

Vegetables or salad: Half a plate

High-quality protein: Quarter
of a plate - this includes meat, poultry, fish, eggs, dairy, tofu, beans
and pulses

Complex carbs: Quarter of a plate - such
as whole grains and starchy vegetables

High-fat foods: Half a tablespoon (7 grams)
- including cheese, oils and butter

Remember that this is a rough guide, as people have different dietary needs. For example, those who are more physically active often require more food.

As vegetables and salad are naturally low in calories but high in fiber and other nutrients, filling up on these may help you avoid overeating calorie-dense foods.

If you want extra guidance, some manufacturers sell portion-control plates.

Another way to gauge appropriate portion size without any measuring tools is by simply using your hands.

As your hands usually correspond to your body size, bigger people who require more food typically have bigger hands ().

A rough guide for each meal is:

High-protein foods: A palm-sized serving for women and two
palm-sized portions for men - such as meat, fish, poultry and beans

Vegetables and salads: A fist-sized portion for women and two
fist-sized portions for men

High-carb foods: One cupped-hand portion for women and
two for men - such as whole grains and starchy vegetables

High-fat foods: One thumb-sized portion for women and
two for men - such as butter, oils and nuts

Restaurants are notorious for serving large portions ().

In fact, restaurant serving sizes are, on average, about 2.5 times larger than standard serving sizes - and up to a whopping eight times larger (, , ).

If you are eating out, you can always ask for a half portion or a children's dish.

This will save you a lot of calories and help prevent overeating.

Alternatively, you could share a meal with someone or order a starter and side instead of a main dish.

Other tips include ordering a side salad or vegetables, asking for sauces and dressings to be served separately and avoiding buffet-style, all-you-can-eat restaurants where it's very easy to overindulge.

Summary Restaurant
portions tend to be at least twice the size of a regular portion. Prevent
overeating by asking for a half portion, ordering a starter instead of a main
dish and avoiding buffet-style restaurants.

Drinking a glass of water up to 30 minutes before a meal will naturally aid portion control.

Filling up on water will make you feel less hungry. Being well hydrated also helps you distinguish between hunger and thirst.

One study in middle-aged and older adults observed that drinking 17 ounces (500 ml) of water before each meal resulted in a 44% greater decline in weight over 12 weeks, most likely due to reduced food intake ().

Similarly, when overweight and obese older adults drank 17 ounces (500 ml) of water 30 minutes before a meal, they consumed 13% fewer calories without trying to make any changes ().

In another study in young normal-weight men, drinking a similar amount of water immediately before a meal resulted in greater feelings of fullness and reduced food intake ().

Therefore, having a glass of water before each meal can help prevent overeating and aid portion control.

Eating quickly makes you less aware of getting full - and therefore increases your likelihood of overeating.

As your brain can take around 20 minutes to register that you are full after eating, slowing down can reduce your total intake.

For example, one study in healthy women noted that eating slowly led to greater feelings of fullness and a decrease in food intake compared to eating quickly ().

What's more, the women who ate slowly tended to enjoy their meal more ().

In addition, eating on the go or while distracted or watching TV boosts your likelihood of overeating ().

Therefore, focusing on your meal and refusing to rush increases the chances you'll enjoy it and control your portion sizes.

Health experts recommend taking smaller bites and chewing every mouthful at least five or six times before swallowing ().

Jumbo-size packages or food served from large containers encourages overeating and less awareness of appropriate portion sizes.

This is especially true for snacks.

Evidence suggests that people tend to eat more out of large packages than small ones - regardless of food taste or quality (, ).

For example, people ate 129% more candies when served from a large container than a small one ().

In another study, participants consumed over 180 fewer grams of snacks per week when given 100-gram snack packs than when given snacks in standard-sized packages ().

Rather than eating snacks from the original packaging, empty them into a small bowl to prevent eating more than you need.

The same applies to bulk portions of family meals. Rather than serving food directly from the stove, re-portion it onto plates before serving. Doing so will help prevent overfilling your plate and discourage returning for seconds.

Research indicates that we can't always rely on our own judgment of appropriate portion size ().

This is because many factors affect portion control.

However, it may help to invest in a scale or measuring cup to weigh food and correctly assess your intake ().

Reading food labels also increases awareness of proper portions.

Knowing recommended serving sizes for commonly eaten foods can help you moderate your intake.

Here are some examples:

You don't always have to measure your meals. However, doing so may be helpful for a short period to develop awareness of what an appropriate portion size looks like. After a while, you may not need to measure everything.

Research suggests that people are often surprised at how much food they eat (, ).

For example, one study found that 21% of people who ate more due to having larger serving bowls denied having eaten more ( 21).

Writing down all food and drink intake can increase awareness of the type and amount of foods you're consuming.

In weight-loss studies, those who kept a food diary tended to lose more weight overall ( 22).

This likely occurred because they became more aware of what they ate - including their unhealthy choices - and adjusted their diet accordingly.

Summary Jotting
down your total calorie intake can increase awareness of what you consume. This
can motivate you to make healthier choices and reduce your chances of
overeating.

Unwanted weight gain may start with large portion sizes.

However, there are many practical steps you can take to control portions. These simple changes have proven successful in reducing portions without compromising on taste or feelings of fullness.

For example, measuring your food, using smaller dishes, drinking water prior to meals and eating slowly can all reduce your risk of overeating.

At the end of the day, portion control is a quick fix that improves your quality of life and may prevent binging.

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9 Tips to Measure and Control Portion Sizes

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Obesity is a growing epidemic, as more people than ever are struggling to control their weight. Increased portion sizes are thought to contribute to overeating and unwanted weight gain (). Research indicates that many factors can influence how much you eat. People tend to eat almost all of what they serve themselves.

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When can I take a cheat day? What is a cheat day?

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When can I take a cheat day? What is a cheat day?

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As the obesity epidemic rises, the search for effective weight loss strategies becomes increasingly fervent.

While choosing the right regimen can be tough, often the biggest weight loss challenge is making and sticking to new habits that support your health or weight loss goals without missing out on the foods you love.

The incorporation of cheat meals or cheat days into a diet plan has been popular among fitness enthusiasts for some time, but it's now making its way into mainstream diet culture by way of social media.

This article discusses cheat days and meals, their effectiveness and whether to incorporate them into your health and fitness journey.

Cheating within a diet plan involves giving yourself calculated, planned permission to temporarily break strict diet rules.

The theory behind this reward-based diet strategy is that by allowing yourself brief periods of indulgence, you'll be more likely to stick to your prescribed diet the majority of the time.

When using the cheat strategy, people will typically employ either a cheat meal or cheat day approach. As the names imply, a cheat meal is a single meal that veers from your planned diet pattern, while a cheat day allows for free food choices for an entire day.

Cheat diet methods are highly variable. How they're implemented may look very different for different people, depending on an individual's diet preferences and goals.

The foods you eat as cheat meals will also vary from person to person due to individual tastes, but they often consist of high-calorie foods that wouldn't otherwise be permitted on a typical diet plan.

There is no specific guideline for when or how frequently your cheat meal or day should occur. Often people will include one cheat per week, but this can change depending on what the person's health or weight loss goals are.

In this way, the cheat strategy is adaptable and can be implemented alongside many different diet patterns.

Note that the cheat meal approach is not appropriate for all diet styles. Some diets, such as the ketogenic diet, require very strict adherence with no room for cheating. Therefore, the cheat strategy is best utilized in diets that allow for some flexibility.

Summary Cheat meals are scheduled meals that include indulgent foods that wouldn't ordinarily be permitted on your diet. A cheat day is when you allow yourself to consume any foods you want over an entire day.

Weight management and body composition changes are complex processes. Not everyone will respond the same way to the same strategies - the best diet plan is the one you can stick to.

It's well known that if you eat fewer calories than you burn, weight loss is likely to occur. In this way, the reward-based cheat meal or cheat day strategy may be effective if you're able to execute a well-planned diet and maintain overall reduced calorie intake.

Weight Loss and Metabolic Changes

It's frequently claimed that using cheat meals will lead to measurable changes in body composition and improved metabolic function due to fluctuations in the hunger hormone leptin.

Leptin is a hormone responsible for suppressing feelings of hunger. Some research indicates that when someone experiences significant weight loss, leptin levels may decrease. However, this result is inconsistent with other studies ().

A common weight management theory is that with lower levels of circulating leptin, you're more likely to overeat because you don't have enough of the hormone sending you signals that you're satisfied and full. This may lead to rebound weight gain.

Proponents of the cheat meal strategy for weight loss further theorize that intermittent periods of higher-calorie foods will trick your hormone cycle into producing more leptin temporarily and prevent the desire for rebound overeating.

Unfortunately, there is little rigorous scientific research to support this theory.

It's still unclear how fluctuations in leptin levels associated with weight changes affect someone's ability to control their eating behaviors and maintain weight loss. As a result, more research is needed.

At this stage, it's more likely that weight loss occurs for some people with the cheat method because of a reduction in overall calorie intake that is achieved by sticking to a well-planned diet most of the time and limiting high-calorie junk foods.

Using Planned Indulgence as a Motivator

Another component of the cheating diet strategy is the theory that by occasionally allowing yourself to indulge in foods not permitted on your diet, you'll then have the motivation to stick to your planned diet most of the time.

This is where the cheat meal strategy is tied to the psychology of weight loss.

Some people can effectively resist temptation knowing that their cheat day is coming up, but not everyone can regulate their own eating behaviors in the same way. Thus, the same results cannot be guaranteed for every person ().

Furthermore, if you're unable to maintain some degree of self-control within your cheat meals or days, you run the risk of undoing your prior weight loss efforts if you end up eating more calories than you should.

Even cheat meals or days should be appropriately planned. They shouldn't be framed as a free ticket to excessive overeating.

To reiterate an important point: the most effective weight loss strategy is the one that you can stick to.

For some people, cheat days or meals may be a great way to maintain overall healthier dietary habits - for others, a different approach may be more appropriate.

Summary The causes of obesity and the best methods for losing weight can be complex and will look different for everyone. Cheat meals can be effective for some to reduce overall caloric intake, as long as you're careful not to overdo it on cheat days.

The trend of incorporating cheat meals into your diet plan has become increasingly popular in the Western diet and fitness culture, especially across social media platforms.

It's common to see photos of highly indulgent foods alongside people with fit, muscular physiques giving the impression that the cheat meal dieting strategy is the key to acquiring their culturally praised physical appearance.

While the cheat meal approach may work for some people, it could also have some potentially detrimental effects.

Cheat or Treat?

Successful and sustained weight loss is about more than eating fewer calories than you burn in a day. Your attitude toward food can also significantly impact your ability to resist temptation and regulate eating behaviors.

The word "cheat" has a culturally negative connotation and is associated with feelings of guilt. Using that term to describe a food or meal could impair your ability to maintain self-control even within the cheat meal framework.

One three-month study noticed that people who associated chocolate cake with celebration had more success with their weight loss goals than those who linked this food to feelings of guilt ( 3).

Because the cheat meal or day strategy focuses on a reward-based system, it may be ineffective for those who have a difficult time self-regulating emotional eating. Some people may even experience feelings of hopelessness and guilt ().

Reframing a cheat meal with a more positive message, such as a treat meal, could help to better support self-regulation and healthy eating behaviors with this kind of diet pattern ( 3).

Binge Eating

A major concern with the cheat meal or day strategy is the potential for it to encourage a binge-style eating behavior.

Causes of obesity can widely vary - it isn't always as simple as calories in and calories out.

The cheat meal method could exacerbate eating-related issues for people dealing with food addiction tendencies, disordered eating or an inability to self-regulate eating habits.

Research shows that people who use food as a coping mechanism may be more susceptible to binge eating ().

Understanding your motives for eating desired cheat foods ensures that you're choosing the healthiest approach to weight loss for your individual needs.

Even a cheat meal or day should be approached healthfully and with a plan. Cheating should not mean you ignore hunger and satiety cues under the assumption that you can eat as much as you want of any food on your cheat day.

Focus on Physical Appearance

The social media culture associated with cheat meal or cheat day diet patterns places a strong emphasis on physical appearance.

Because the cheat meal strategy is very popular among athletes and fitness enthusiasts on social media, an unrealistic portrayal of body image can be propagated, which may be harmful to vulnerable populations.

Excessive focus on the superficial aspects of weight loss could be mentally damaging, as it can enhance feelings of anxiety and encourage disordered eating tendencies, especially among younger women (, , ).

As with any weight loss or diet plan, it's important that the cheat meal strategy is approached with a healthy mindset alongside realistic goals and expectations that will support both mental and physical health.

Summary The cheat meal or day strategy could trigger unhealthy eating behaviors, especially in those who struggle with emotional eating, food addiction or eating disorders.

Whether or not implementing a cheat meal diet strategy is the right choice depends on the individual. Remember that the best, most effective diet plan is one that you can stick to over time.

Incorporating cheat meals into your diet may be an effective method to support your health goals, but it shouldn't stand alone. There are other strategies you may want to consider in conjunction with cheat meals to better support your unique personal needs long-term.

Being Mindful

One thing that can determine the success of your cheat dieting strategy is being mindful of what you're eating - even when you're having a cheat day.

Mindful, or intuitive, eating is paying attention to your body's hunger cues and eating when you're hungry but stopping when you're full or satisfied. It also involves slowing down while eating so that you can enjoy and savor your dining experience.

Early research indicates that mindful and intuitive eating approaches may help to reduce tendencies of emotional and binge eating. They may also reduce weight gain, but further research is needed ().

Combining these types of eating approaches with your diet may support your ability to stick to your diet plan more easily and successfully. Furthermore, it may help prevent you from going overboard during more indulgent cheat meals.

Focus on One Cheat Treat

Another strategy that may benefit your diet efforts is to focus on just one or two cheat foods, instead of trying to fit them all in at once.

For example, if you're planning a cheat meal, instead of eating the cheeseburger, sugary cocktail and dessert, pick only one or two of these indulgent options.

By focusing your attention on just one treat, you'll be less likely to tip the scales in an unhealthy direction by overconsuming during your cheat period.

Additionally, you can continue eating healthy and avoiding foods you know you have difficulty controlling yourself around while still bending your diet rules.

This may look like a day of not tracking calories or macronutrients or enjoying a meal out without worrying about what you choose from the menu.

These strategies may be most useful for those who have a hard time with self-control during eating scenarios.

Plan for Success

The key to success with any major lifestyle change is being prepared. If you have a solid plan in place, you're less likely to give in to temptation because your plan is set up to support you.

With cheat days or meals, it can be difficult for some people to know when to put on the brakes. This lack of self-control could end up making your diet goals less successful in the long run.

Implementing a plan for cheat days - just as you do on regular dieting days - is a good way to stay on track. This means that even though you're allowing yourself to consume foods you normally wouldn't, you can still maintain control over the situation.

For example, planning when and where your cheat meals will occur is a good first step. If you know you've got a birthday party or other social event coming up at the end of the week, it may be wise to plan your cheat meal or day around this event.

From there, you can also plan to maintain portion control, even with more indulgent foods. For example, plan to have one or two slices of pizza instead of sitting down with the whole pie.

Another option worth exploring is framing the cheat day as a time to continue with a balanced, healthy meal approach without tracking calories and macronutrients. This gives you a mental break from tracking without increasing temptation from certain foods.

Make Your Everyday Diet Enjoyable

A contributing factor to why diets are difficult to maintain is because you don't like the food you're eating. Portion control and planned diet regimens can be difficult to follow on their own, and it can add fuel to the fire if you're filling it with foods you don't enjoy.

Just because a food is deemed healthy doesn't mean you're required to eat it. Not to mention, eating foods you hate isn't a requirement for reaching your health and weight loss goals.

Incorporating foods that you enjoy even when you're not having a cheat day can be a great tool for making your diet feel like less of a chore. It can also help you maintain more self-control during both diet and cheat days.

At the end of the day, working toward a healthier diet or lifestyle should be about making sustainable changes that meet your unique needs and tastes - there is no one-size-fits-all approach.

If you're unable to make this work on your own, consider consulting with a dietitian or other qualified health professional, who can help you build an effective and enjoyable diet plan to reach your health goals.

Summary Incorporating other dieting strategies into cheat meals or days can help support your ability to stick to your goals. Having a plan for cheat days, incorporating mindful eating practices and including foods that you enjoy on diet days are some examples.

Cheat days or meals, which allow room to indulge, can effectively motivate some people to stick to their diet but may be unhealthy for people with emotional, binge or disordered eating tendencies.

This strategy may be more successful alongside other tools, such as mindful eating and self-control practices.

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Should You Have Cheat Meals or Cheat Days?

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As the obesity epidemic rises, the search for effective weight loss strategies becomes increasingly fervent. While choosing the right regimen can be tough, often the biggest weight loss challenge is making and sticking to new habits that support your health or weight loss goals without missing out on the foods you love.

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Should you ever stop dieting? Why do people diet?

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Should you ever stop dieting? Why do people diet?

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The Deal With Diets (for Teens) - Nemours KidsHealth

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With all the focus on dieting, how do you figure out what’s healthy and what isn’t? Read this article to get the basics on dieting.

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Maintaining How Long You Should Exercise For

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Maintaining How Long You Should Exercise For

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What Are the Benefits of Eating Healthy Vs. Unhealthy?

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At least 2.7 million people around the world die each year as a result of not getting enough fruits and vegetables in their diets, according to the World Health Organization.

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If you're going to create a home gym in a small space, make sure these items are on your list.

Want to work out more often, but don't want to shell out for a gym membership or pricey boutique fitness classes? No more excuses! These workout essentials will help you sweat it out at home-no gym membership necessary. Pick and choose from our curated list of gear (weights, medicine balls, yoga mats, and much more) to create a home gym room that works for you.
RELATED: The 10 Best Sports Bras for Large Breasts

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The 15 Must-Have Pieces of Fitness Equipment for Home Workouts

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If you're going to create a home gym in a small space, make sure these items are on your list. Want to work out more often, but don't want to shell out for a gym membership or pricey boutique fitness classes? No more excuses!

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The best collection of 65 Healthy Dinner Ideas on the web! Recipes with simple ingredients, kid approved and easy to make. If you are looking for a quick 30 - 45 minute healthy meal for dinner tonight, you have come to the right place.

Are you busy? Then 65 healthy dinner ideas to the rescue!

Hello. My name is Olena and I am a busy working mom of 2. I know your struggle - I can help you! I hate "What's for dinner?" question too. During the last 10 years of running this blog, I have put a lot of effort in testing and creating healthy meals you can feed your family.

Why These 65 Healthy Dinner Recipes Work?

Common FAQs

What should a healthy dinner have?

A healthy balanced meal consists of lean protein, complex carbohydrates, healthy fats and fiber. In terms of food items, it means meat/seafood/plant based protein, whole grain or starchy vegetable, avocado or healthy oils, and veggies. It also falls into a daily recommended limit of sodium intake for your gender and age. This is a general rule of thumb.

What is the healthiest dinner you can eat?

The healthiest dinner you can eat, in my opinion, is a balanced meal that covers all food groups mentioned above, and made with fresh local and/or organic ingredients.

For example, grilled chicken breast made with organic meat, served with quinoa and cucumber tomato salad made with farmer's market produce is one of the healthiest meals in my books.

What do normal families eat for dinner?

We all know everyone has their own understanding of "normal". I can tell you what our family eats for dinner inspired by healthy lifestyle, West Coast location in Canada, and Ukrainian and Russian heritage.

We strive to cover all food groups to keep everyone full. We do not worry about making fancy meals, if it fits certain cuisine or looks pretty. We also buy simple ingredients and do not like food waste. Often for dinner, it is one of our dinner recipes. Many nights, I love making a huge pot of soup or stew because it makes 2 dinners or leftovers for lunch - we grew up eating soup every day! Then another night it can be leftovers of all sorts plus fridge items that have to be eaten. And quite often it's "everything but kitchen sink" salads with store-bought healthier dressing. And occasionally cereal, frozen pizza, potstickers and Annie's mac and cheese when we are just "done".

Healthy eating is all about balance! We do not follow diets.

Can these dinners be made in advance or frozen?

Yes, many can be. If particular recipe can be, you will see recommendations Make Ahead and Freeze in recipe card's instructions. Also lots of good info in the post itself.

How can I cook any of these healthy dinners for two or one person?

Cut recipe in half and cook as per instructions. I think this is the easiest math calculation for ingredient amounts, and not too many leftovers.

Will these meals help me to lose weight?

Disclosure - I am not a doctor, so I just share what works for us. We eat what you find on ifoodreal recipes page plus occasional treat, a glass of wine and a night out. It is all about balance. We eat 80% healthy and do not have issues with weight. We also keep active with walks, working around the property, bike rides, runs (my husband) etc. 5 days a week on average. But even grocery shopping or house cleaning is an activity.

I think weight management and weight loss is all about living a "normal" lifestyle without extremes - not eating junk food all the time but not being on restrictive diet like keto, low carb etc. You can read more about my food philosophy and me here.

Popular Chicken Recipes

Chicken dinner recipes are our go-to. I usually serve these simple chicken dishes with a side of quinoa, brown rice, buckwheat or mashed potatoes. And a basic salad like cucumber and tomato salad or lettuce salad.

Baked Chicken Breast is easy, juicy and ready with 5 minutes of prep. This simple chicken breast recipe will become your go-to! You can also make this easy Instant Pot chicken breast using spices from this recipe, use leftovers for chicken salad or whip up a batch of healthy waffles to make your own light version of chicken and waffles.

Perfectly cooked basic Air Fryer Chicken Breast - this chicken is lightly spiced and perfectly tender and juicy in under 30 minutes from start to finish!

Healthy White Chicken Chili is a 30 minute meal with chicken breast, white beans, corn, cumin and yogurt. This healthy dinner idea is easy to make on the stove, crockpot or just make my Instant Pot white chicken chili recipe. A true crowd pleaser!

Honey Garlic Chicken is amazing chicken recipe to have as a backup plan. Delicious honey garlic sauce with simple ingredients from your pantry will transform fresh chicken breasts or thighs in delicious meal the entire family will love!

Chicken Breast with Tomatoes with quickly seared chicken tenders, then sautéed with fresh tomatoes, garlic and oregano. It is one of light healthy dinner ideas inspired by my Ukrainian grandma's fresh cooking.

Lemon Chicken is quickly pan seared until crispy and then coated in lemon butter sauce. This 30 minute restaurant quality chicken recipe is perfect for a weeknight!

Cajun Chicken Recipe that can be baked, pan fried or grilled. Lean chicken breast coated in easy homemade cajun seasoning for easy and delicious weeknight dinner with a lot of flavour.

30 Minute Healthy Chicken Lettuce Wraps with chicken cooked in tasty savory sauce and loaded up on crispy lettuce leaves.

Healthy Chicken Alfredo with less calories and fat but so flavorful. Whole wheat noodles and veggies with delicious creamy sauce for kid approved meal.

Chicken turns out flavorful and tender! Choose from fajita, greek, lemon, teriyaki and ranch marinades. Each simple marinade is made ingredients you probably already have on hand!

Tips

Healthy Tacos & Burritos

Kids love anything tacos, quesadillas and burritos. Just like they love anything muffins. Can't get away from cheese when making those. I try to use a bit less of quality natural or organic cheese. And load these finger foods with veggies, protein and wrap in whole wheat or corn tortillas. Easy and healthy!

If your midday meal is a struggle, check out these easy lunch ideas!

Chicken Tostadas with simple ingredients in 20 minutes. Tostada is tasty, healthy and quick dinner if you make it at home. Instant Pot rotisserie chicken leftovers are perfect for chicken tostadas.

Make a weeknight meal or last minute entertainment a breeze with these Shrimp Tacos. Spicy, creamy and healthy! I even used store bought packaged slaw. It is one of the top 5 healthy dinner ideas here on the blog because it takes only 15 minutes!

THE BEST Fish Tacos with spicy crispy battered fish, diced avocado, crunchy slaw and the best crema sauce. I promise, this healthy fish taco recipe is better than any food truck!

30 minute Ground Chicken Tacos cooked with vegetables and all the fixings in one skillet for a healthy taco family meal. Perfect for busy weeknights and kids absolutely love these chicken tacos!

Ground Turkey Tacos are saucy, flavorful and oh-so-easy in 20 minutes. Your family will not miss the beef and ask to make them again and again. No dry turkey tacos here!

Craving wings? Make these Buffalo Chicken Tacos smothered in Frank's red hot sauce and dipped into homemade healthy blue cheese Greek yogurt sauce. To die for!

Chicken Quesadilla with lots of veggies, less cheese, whole wheat tortillas and baked instead of fried. Only 5 ingredients! Healthy, easy and delicious Mexican food.

Vegetarian Quesadilla with black beans, veggies and a moderate amount of cheese tucked inside a whole wheat tortilla and then baked. You can even turn this into a freezer meal for busy weeknights.

Chicken Burrito Recipe is perfect for busy people! Meal prep 17 chicken burritos in an hour in the Instant Pot or on the stove and freeze for later. Turn it into a low carb burrito bowl or try my easy Instant Pot chicken and rice without the tortilla.

Tips

Kid Friendly Skillets

Skillets are the best! You throw everything together and adjust the taste as you go. This type of quick and easy healthy dish is so hard to screw up. Skillets are great for beginner cooks. And I also love that many can be made low carb with lots of veggies, but also served with a grain.

Mexican Chicken and Zucchini cooked in one skillet with black beans, corn, fresh herbs, taco seasoning and melted cheese on top. One pan and low carb supper. It is one of top 3 healthy dinner recipes here on the blog.

This Teriyaki Chicken and Cauliflower combines juicy chicken, crispy cauliflower, and a sweet and sticky healthy teriyaki sauce. 30 minute dinner that will satisfy all your take out cravings.

This Garlic Chicken Zucchini and Corn Recipe is a 20 minute healthy meal idea that was inspired by my Ukrainian roots. Low carb, easy and one pan deliciousness!

Mushroom Stroganoff is a 30 minute vegetarian meal that is hearty, creamy and flavorful even for carnivores. It is quick, easy and you will not miss the meat!

One Pan Mexican Chicken and Rice is an easy chicken skillet recipe made with pantry staples. Rice and chicken breasts are simmered in salsa broth, then finished with gooey cheese and served with avocado.

Taco Skillet is everything you love about tacos in one pan. Easy, quick and healthy Mexican food you can make exactly the way your family likes it.

Caprese Chicken and Zucchini cooked in fresh tomato sauce, with melted buffalo mozzarella cheese on top and garnished with basil. Serve on its own for easy low carb dinner or with spaghetti for a family meal.

This Low Carb Ground Turkey Zucchini Skillet with Pesto is delicious 30 minute one pot family dinner idea. Minimum ingredients and effort with maximum flavour.

Healthy Pasta with broccoli, sun dried tomatoes, Parmesan cheese and pasta of your choice in 30-ish minutes. It is in top 7 of quick, easy and delicious healthy meal ideas here.

Quick and easy 30 Minute Skillet Sweet Potatoes with beans, corn, fresh lime juice and melted cheese on top. To die for healthy vegetarian dinner! Want to kick it up a health factor a notch? Make pan world's most crispy fried tofu at same time and you will never regret it!

Tips

Quick Stir Fry and Curries

My family loves curry and stir fry dinner recipes. Stir fries are loaded with veggies and are super healthy; especially when you make homemade stir fry sauce. You can eat stir fry on its own for a low carb meal or with a complex carb side. Healthy meals made easy!

Healthy Chicken Stir Fry is a 30 minute meal everyone will love! Veggies and chicken are thickly coated in homemade sweet and savory sauce in this chicken stir fry recipe.

Korean Ground Beef and Rice Bowls for a weeknight easy meal or lazy Saturday. Chock full of vegetables with twice less sodium and sugar, your kids will be going for seconds of this healthy 30 minute meal.

Low carb Mexican Cauliflower Rice with ground turkey and lots of veggies for a healthy 30 minute dinner entire family will love. This quick skillet is easy, flavorful and filling!

20 Minute Salmon Stir Fry Recipe with vegetables the whole family will love! Healthy, easy and delicious.

Make authentic Thai Chicken Curry in 30 minutes with simple ingredients from any grocery store. Healthy dinners like this one save a lot of money on take out.

This Chicken Curry will be the best you ever tried! Chicken simmered in a flavorful sauce with coconut milk and yellow curry powder, then served over rice. So aromatic!

Chicken and Broccoli Stir Fry is a simple and healthy 30 minute meal made with chicken breast, broccoli and a sweet tangy stir fry sauce your whole family will love!

Cauliflower Fried Rice is healthy, low carb and and so tasty kids will think it is real rice. Ready in 15 minutes with fresh or frozen cauliflower, this will become your new favorite stir fry.

Healthy Peanut Chicken Soba Noodles Recipe with bell peppers, kale and delicious sauce. 30 minute dinner idea your family will actually eat.

This Beef Stir Fry is loaded with vegetables, tender juicy beef and healthy beef stir fry sauce. Homemade Chinese restaurant style dinner that comes together in 30 minutes.Serve with brown rice, quinoa or over cauliflower fried rice for a low carb meal.

Shrimp Stir Fry with sweet and succulent shrimp, crispy vegetables and homemade stir fry sauce. Serve over brown rice, spaghetti, quinoa or cauliflower rice and best dinner in the world is ready.

Craving Asian but not MSG? Try this Healthy Beef and Broccoli Stir Fry with homemade sauce that can be on your family dinner table in 30 minutes.

Tips

One Pot/Pan Healthy Meals

These one pot and sheet pan dinners prove that healthy dinners can be flavorful without washing 3 pots. With one pan cooking it's important to figure out the right combination of foods, so pasta doesn't get mushy or meat not fully cooked. Below, are all tried and true one pot wonders and I'm working on more.

Browse our best collections with over 100 Instant Pot recipes for major one pot cooking inspiration.

Steak Fajitas with tender juicy slices of beef, onions and bell peppers cooked together on a sheet pan for a quick dinner. Healthy, easy and always a hit with the entire family!

Healthy Mac and Cheese in one pot in 15 minutes. Creamy, cheesy and flavorful and as healthy as it gets. Discover more pasta wins by browsing 45 of my favorite pasta recipes!

This quick and easy one pot Chicken Stew is made with chicken, potatoes and carrots simmered in a deliciously seasoned broth and garnished with fresh herbs. Anticipating that first hot sip off your spoon is what will happen every time you smell the stew cooking on the stove. This is my Ukrainian grandma's recipe just like her popular Instant Pot beef stew recipe and borscht recipe.

Roasted chicken thighs, potatoes, carrots and onion tossed in simple spices, garlic and oil. Then oven baked until chicken is juicy with crispy skin and onions are roasted. Major yum! One of my mom's easy healthy dinner ideas.

Tuscan Chicken Pasta with healthy creamy garlic sauce, sun-dried tomatoes, spinach and chicken. 30 minute one pot meal for busy weeknights. Kids will approve!

One Pot Chicken Quinoa is loaded with broccoli, wholesome quinoa, juicy chicken and delicious flavours. Nothing is "boring" about this healthy one pot meal perfect for a weeknight dinner!

10 minute spaghetti with tomato sauce. I call it a Million Dollar Spaghetti Recipe because it is easy, quick and tastes like a fancy Italian restaurant meal. Serve with lamb roast or turkey roast for a very fancy meal!

One Pan Chicken and Potatoes prepared and baked with tomatoes, garlic and oregano on same sheet pan. Easy, healthy and absolutely delicious quick dinner solution for busy weeknights.

One Pot Chili Mac Recipe from Thug Kitchen 101 cookbook with beer, beans, pasta, olives, spices and cheese or make it vegan, all in 30 minutes. Also try my easy Instant Pot turkey chili and you will not be disappointed.

Pasta with Ground Turkey and Broccoli is 30 minute one pot meal with turkey, broccoli, tomatoes and Parmesan cheese. Inspired by this ground turkey pasta casserole. It is one of those dinner recipes your family will ask to make again and again. And if you make them almond flour banana bread for dessert, they will love you forever!

Skillet Enchiladas is a one pot meal a.k.a wonder. 30 minutes and you have lazy beef enchiladas for supper. And healthy!

Tips

Juicy Ground Turkey Dinners

It is true that ground turkey can be dry. But rest assured, I have included only the juiciest turkey dinner recipes.

For more uses for that pack of ground turkey that is better for you than beef, browse our collection of 45 best ground turkey recipes.

Turkey Meatballs without breadcrumbs baked in the oven until juicy inside and golden outside. Serve with spaghetti, add to homemade vegetable soup or double the recipe and freeze. So easy and healthy!

Juicy and flavorful Turkey Burgers with 5 simple ingredients. Sumptuously moist, smack-your-lips and the best turkey burger recipe on the web!

Super easy and juicy Mexican Meatballs with ground turkey, baked for 15 minutes, then served with rice or as an appetizer.

These Healthy Turkey Sliders are fast, juicy and flavourful. With a bit of bacon, cheese and traditional fixings, everyone will love wrapped in lettuce mini burgers!

Healthy Thai Meatballs with turkey, coconut milk, red curry paste and zucchini instead of breadcrumbs. Rave reviews from EVERYONE!

Tips

Salmon Healthy Dinner Ideas

Salmon is a treat because of its price. I truly believe in eating wild salmon vs. farmed. These healthy salmon recipes are ready in under 30 minutes. And again, serve them with a whole grain and a side of veggies instead of salad for a change: corn, asparagus, butternut squash and cauliflower.

Thai Broiled Salmon with easy homemade sweet chili sauce cooked until caramelized on top and juicy inside.

Delicious Air Fryer Salmon and Brussel Sprouts in 20 minutes! Perfectly cooked salmon is tender and flaky in the middle with crisp edges and when paired with nutritious veggies it's a quick, simple high protein, low carb meal.

Honey Garlic Salmon is the best stove top salmon recipe for busy weeknights. Juicy salmon and crispy skin make this meal crazy good!

Teriyaki Salmon is made with healthy homemade teriyaki sauce and doesn't require long marinating. Easy salmon recipe that can be pan fried or baked, is super flavorful and ready in 30 minutes.

Lime Ginger Salmon marinated in honey, lime juice and ginger, and then quickly broiled to perfection.

Easy Baked Salmon in Foil with simple seasonings in 20 minutes. Healthy, moist and delicious meal even picky eaters will enjoy. Flake up cold leftovers and use instead of tuna in this tuna salad recipe.

Tips
So, here you have 65 dinner recipes to feed your family well and end a busy day on a good note.
Would you like to start your day right as well? We always drink warm lemon water first thing in the morning, followed by good fats and carbs loaded chia pudding along with 1-2 egg bites for a protein intake. All these dinner recipes are easy to make ahead and are part of 45 easy healthy breakfast recipes collection.

Need More Healthy Recipes?

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The best collection of 65 Healthy Dinner Ideas on the web! Recipes with simple ingredients, kid approved and easy to make. If you are looking for a quick 30 - 45 minute healthy meal for dinner tonight, you have come to the right place. Are you busy?

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Generally, a healthy diet consists of many fresh fruits and vegetables and limits processed foods. But ask your doctor or a dietitian for advice on making more specific dietary changes to improve your health.

The number of calories in a food refers to the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.

The average person needs about 2,000 calories every day to maintain their weight, but the amount will depend on their age, sex, and physical activity level.

Males tend to need more calories than females, and people who exercise need more calories than people who don't.

Current guidelines list the following calorie intakes for males and females of different ages:

The source of your daily calories are also important. Foods that provide mainly calories and very little nutrition are known as " empty calories."

Examples of foods that provide empty calories include:

cakes, cookies, and donuts

processed meats

energy drinks and sodas

fruit drinks with added sugar

ice cream

chips and fries

pizza

sodas

However, it's not only the type of food but the ingredients that make it nutritious.

A homemade pizza with a wholemeal base and plenty of fresh veggies on top may be a healthy choice. In contrast, premade pizzas and other highly processed foods often contain empty calories.

To maintain good health, limit your consumption of empty calories and instead try to get your calories from foods that are rich in other nutrients.
Get some tips for curbing cravings of less nutritious foods.
Summary
Calories are a measure of energy that foods supply. The number of calories you need will depend on your sex, age, and activity level.

A healthy, balanced diet will usually include the following nutrients:

A balanced diet will include a variety of foods from the following groups:

Examples of protein foods include meat, eggs, fish, beans, nuts, and legumes.

People who follow a vegan diet will focus entirely on plant-based foods. They won't eat meat, fish, or dairy, but their diet will include other items that provide similar nutrients.

Tofu and beans, for example, are plant-based sources of protein. Some people are intolerant of dairy but can still build a balanced diet by choosing a variety of nutrient-rich replacements.

Foods to avoid

Foods to avoid or limit on a healthy diet include:

What's healthy for one person may not be suitable for another.

Whole wheat flour can be a healthy ingredient for many people but isn't suitable for those with a gluten intolerance, for example.
Learn about 50 super healthy foods.
Fruits

Fruits are nutritious, they make a tasty snack or dessert, and they can satisfy a sweet tooth.

Local fruits that are in season are fresher and provide more nutrients than imported fruits.

Fruits are high in sugar, but this sugar is natural. Unlike candies and many sweet desserts, fruits also provide fiber and other nutrients. This means they're less likely to cause a sugar spike and they'll boost the body's supply of essential vitamins, minerals, and antioxidants.

If you have diabetes, your doctor or dietitian can advise you on which fruits to choose, how much to eat, and when.
Learn about 11 low-sugar fruits.
Vegetables

Vegetables are a key source of essential vitamins, minerals, and antioxidants. Eat a variety of vegetables with different colors for a full range of nutrients.

Dark, leafy greens are an excellent source of many nutrients. They include:

Local, seasonal vegetables are often reasonable in price and easy to prepare. Use them in the following ways:

as a side dish

roasted in a tray with a splash of olive oil

as the base in soups, stews, and pasta dishes

as a salad

in purées

in juices and smoothies

Grains

Refined white flour is featured in many breads and baked goods, but it has limited nutritional value. This is because much of the goodness is in the hull of the grain, or outer shell, which manufacturers remove during processing.

Whole grain products include the entire grain, including the hull. They provide additional vitamins, minerals, and fiber. Many people also find that whole grains add flavor and texture to a dish.

Try switching from white breads, pastas, and rice to whole grain options.

Proteins

Meats and beans are primary sources of protein, which is essential for wound healing and muscle maintenance and development, among other functions.

Animal protein

Healthy animal-based options include:

red meats, such as beef and mutton

poultry, such as chicken and turkey

fish, including salmon, sardines, and other oily fish

Processed meats and red meats may increase the risk of cancer and other diseases, according to some .

Some processed meats also contain a lot of added preservatives and salt. Fresh, unprocessed meat is the best option.

Plant-based protein

Nuts, beans, and soy products are good sources of protein, fiber, and other nutrients.

Examples include:

Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.

Shop for tofu and tempeh.

Dairy

Dairy products provide essential nutrients, including:

They also contain fat. If you're seeking to limit your fat intake, reduced fat options might be best. Your doctor can help you decide.

For those following a vegan diet, many dairy-free milks and other dairy alternatives are now available, made from:

These are often fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows. Some have added sugar, so read the label carefully when choosing.

Shop for almond and soy milk.

Fats and oils

Fat is essential for energy and cell health, but too much fat can increase calories above what the body needs and may lead to weight gain.

In the past, guidelines have recommended avoiding saturated fats, due to concerns that they would raise cholesterol levels.

More recent suggests that partially replacing with unsaturated fats lowers cardiovascular disease risk and that some saturated fat should remain in the diet - about 10 percent or less of calories.

Trans fats, however, should still be avoided.

Recommendations on fats can sometimes be hard to follow, but one has proposed the following guideline:

Fats to love: vegetable oils and fish oils

Fats to limit: butter, cheese, and heavy cream

Fats to lose: trans fats, used in many processed and premade foods, such as donuts

Most experts consider olive oil to be a healthy fat, and especially extra virgin olive oil, which is the least processed type.

Deep fried foods are often high in calories but low in nutritional value, so you should eat them sparingly.
Shop for olive oil.
Summary
A balanced diet contains foods from the following groups: fruits, vegetables, dairy, grains, and protein.

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Balanced Diet: What Is It and How to Achieve It

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You may often hear about a balanced diet. But what is it exactly? Find out which nutrients make up a balanced diet and get some tips on healthy choices.

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Experts offer their favorite moves for making the most of your workout time.
From the WebMD Archives

Experts say there is no magic to exercise: You get out of it what you put in. That doesn't mean you have to work out for hours each day. It just means you need to work smart.

That said, experts agree that not all exercises are created equal. Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively.

So what are the best exercises? We posed this question to four fitness experts and compiled a list of their favorites.

1. Walking

Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.

It's not just for beginners, either: Even the very fit can get a good workout from walking.

"Doing a brisk walk can burn up to 500 calories per hour," says Robert Gotlin, DO, director of orthopaedic and sports rehabilitation at Beth Israel Medical Center in New York. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk, if you did nothing else.

Don't go from the sofa to walking an hour day, though. Richard Cotton, a spokesman for the American Council on Exercise, says beginners should start by walking five to -10 minutes at a time, gradually moving up to at least 30 minutes per session.

"Don't add more than five minutes at a time," he says. Another tip: It's better to lengthen your walks before boosting your speed or incline.

2. Interval training

Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight.

"Varying your pace throughout the exercise session stimulates the aerobic system to adapt," says Cotton. "The more power the aerobic system has, the more capacity you have to burn calories."

The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from two to -10 minutes (depending on how long your total workout will be, and how much time you need to recover). Continue doing this throughout the workout.

Continued

3. Squats

Strength training is essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories."
And our experts tended to favor strength-training exercises that target multiple muscle groups. Squats, which work the quadriceps, hamstrings, and gluteals, are an excellent example.

"They give you the best bang for the buck because they use the most muscle groups at once," says Oldsmar, Fla., trainer David Petersen.
Form is key, though, warns Petersen.

"What makes an exercise functional is how you perform the exercise," he says. "If you have bad technique, it's no longer functional."

For perfect form, keep feet shoulder-width apart and back straight. Bend knees and lower your rear, says Cotton: "The knee should remain over the ankle as much as possible."

"Think of how you sit down in a chair, only the chair's not there," suggests Gotlin.

Physical therapist Adam Rufa, of Cicero, N.Y., says practicing with a real chair can help.

"Start by working on getting in and out of a real chair properly," he says. Once you've mastered that, try just tapping the chair with your bottom, then coming back up. Then do the same motion without the chair.

Gotlin sees lots of patients with knee pain, and says quadriceps weakness is the cause much of the time. If you feel pain going down stairs, he says, strengthening your quads with squats may very well help.

Continued

4. Lunges

Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings.

A lunge is a great exercise because it mimics life, it mimics walking," only exaggerated, says Petersen.

Lunges are a bit more advanced than squats, says Cotton, helping to improve your balance as well.

Here's how to do them right: Take a big step forward, keeping your spine in a neutral position. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor.

Petersen suggests that you imagine sitting on your back foot. "The trailing leg is the one you need to sit down on," he says.

To make a lunge even more functional, says Rufa, try stepping not just forward, but back and out to each side.

"Life is not linear, it's multiplanar," says Rufa. And the better they prepare you for the various positions you'll move in during the course of a day, the more useful exercises are.

5. Push-ups

If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time.

"I'm very much into planking exercises, almost yoga-type moves," says Petersen. "Anytime you have the pelvis and the core [abdominals and back] in a suspended position, you have to rely on your own adherent strength to stabilize you."

Push-ups can be done at any level of fitness, says Cotton: "For someone who is at a more beginning level, start by pushing from the kitchen-counter height. Then work your way to a desk, a chair, the floor with bent knees, and, finally, the floor on your toes."

Here's how to do a perfect push-up: From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes [rear-end muscles] and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout.

There are always ways to make it harder, says Rufa. Once your form is perfect, try what he calls the "T-stabilization" push-up: Get into push-up position, then do your push-ups with one arm raised out to the side, balancing on the remaining three limbs without rotating your hips.

Continued

6. Abdominal Crunches

Who doesn't want firm, flat abs? Experts say that when done correctly, the familiar crunch (along with its variations) is a good choice to target them.

For a standard crunch, says Cotton, begin lying on your back with feet flat on the floor and fingertips supporting your head. Press your low back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.

Be careful not to pull your neck forward by sticking the chin out; don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open.

For his part, Petersen teaches his clients to do crunches with their feet off the floor and knees bent. He says that with feet kept on the floor, many people tend to arch the back and engage the hip flexors.

"Crunches can be excellent, but if they're not done correctly, with the back arching, they can actually weaken the abdominals," Petersen says.

To work the obliques (the muscles on the sides of your waist), says Cotton, take the standard crunch and rotate the spine toward one side as you curl off the floor.

"Twist before you come up," he says. "It's really important that the twist comes first because then it's the obliques that are actually getting you up."

But keep in mind that you won't get a flat stomach with crunches alone, says Cotton. Burning belly fat requires the well-known formula: using up more calories than you take in.

"Crunches work the ab muscles; [they're] not to be mistaken as exercise that burns the fat over the abdominals," he says. "That's the biggest myth in exercise going."

7. Bent-over Row

Talk about bang for the buck: This exercise works all the major muscles of the upper back, as well as the biceps.

Here's how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.)

Continued

Technique

These seven exercises are excellent, efficient choices, the experts say. But with just about any strength or resistance exercise, says Petersen, the question is not so much whether the exercise works as how well you execute.

"Done with good technique, all exercises do what they're supposed to do," says Petersen.

The trouble is that poor form can change the whole exercise, putting emphasis or even strain on different areas than intended. This can hurt, rather than help you.

So especially if you're a beginner, it's a good idea to seek the advice of a fitness trainer - whether it's a personal trainer or a trainer at your gym -- to be sure your form is safe and correct.

Sources

SOURCES:

Richard Cotton, PhD, spokesman, American Council on Exercise; chief exercise physiologist, myexerciseplan.com.

Robert Gotlin, DO, director of orthopaedic and sports rehabilitation and coordinator of musculoskeletal and sports rehabilitation fellowship training program, department of orthopaedic surgery, Beth Israel Medical Center, New York.

David Petersen, certified strength and conditioning specialist (CSCS); personal trainer; founder, bossfitness.com, Oldsmar, Fla.

Adam Rufa, physical therapist; certified strength and conditioning specialist (CSCS), Cicero, N.Y.

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Experts offer their favorite moves for making the most of your workout time. From the WebMD Archives Experts say there is no magic to exercise: You get out of it what you put in. That doesn't mean you have to work out for hours each day. It just means you need to work smart.