Healthy Eating: Diets and Weight Loss

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Many of us at one point in our lives have considered weight loss and dieting. Diet effects body weight by 80% so it is important to learn how to eat healthy, well balanced meals that provide proper nutrition. Learn more about how to avoid fad diets that don't last and make healthy lifestyle changes that you can sustain long term. For more information please view our complementary videos on nutrition, dieting and weight loss.

Some individuals find the DASH diet an excellent plan to help reduce their sodium intake. The DASH diet stands for Dietary Approaches to Stop Hypertension. The DASH diet encourages whole grains, lots
of vegetables and fruit, nuts/seeds and legumes, lean meats and fish.

Here is an example meal plan:


  • 2/3 cup steel cut oatmeal with ¼ cup ground almonds and ¼ tsp cinnamon
  • 1 cup mixed berries and 2 tbsp Greek yogurt


  • Quinoa and bean salad – 1 cup cooked quinoa, ½ cup mixed beans, cucumber, green beans, red onion, shredded carrots, celery, balsamic vinaigrette.
  • 1 cup cantaloupe


  • 1 cup seedless grapes and 1oz cheese


  • Kale salad in lemon Caesar dressing
  • 4oz grilled salmon
  • Roasted cauliflower, sweet potato and white potato
  • Baked apple in cinnamon

To learn more about the DASH diet click here.

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