Cutting out fast foods and making time to cook nutritious meals can seem tough, especially when your day is so busy. But if you learn to cook simple, fast, and healthy recipes, you’ll start to see positive changes both inside and out.

Start in the kitchen for better health.

You can eat healthier right at home with some small, incremental changes. Start by making cooking fun. Turn mealtime into family time by prepping meals together. Shop together for healthier ingredients. Substitute less nutritious choices with healthier choices.

Simple ideas to get you started.

Look for fast, simple recipes.

Shop in bulk and save money.

Cook in season.

Bring a home lunch instead of eating out or driving thru.

Bite off less than you can chew by lowering portion sizes.

Eat poke, fish, or chicken instead of red meat.

Make diet changes with friends and family – do it together for support.

Experiment with cooking until you find dishes you love.

Fresh foods are packed with nutrients and have many added health benefits.

Low in calories, fat, and sugar

Munching on colorful veggies that are low in calories, fat, or sugar is a healthy way to snack.

High in fiber and water

Look for foods high in fiber! Beans, blackberries, and avocados are all great sources of fiber, an important part of any diet that can help you lose weight, lower your cholesterol, and reduce your disease risk.

High in vitamins, minerals, and protein

The best way to get a variety of vitamins and minerals is to strive towards a balanced diet that contains lean meats, fruits and vegetables, whole grains, beans and legumes, and low fat dairy products. By eating right, it’s easy to meet your daily needs from everyday meals.

Buy fruits and vegetables in Season

Make it a point to to incorporate fruits and vegetables that are in season (anybody say mangoes?!). This helps you get the
tastiest and healthiest produce when they’re at their peak and at the same time, you’ll save money too!

Enjoy Fish and Nuts

Fish and nuts are two great sources of protein that are also filled with other great health benefits. Eating more fish helps keep your brain and heart functioning more properly, and boosts your mood. Nuts can help keep your cholesterol down and also reduce your risks for developing blood clots.

Keep Sodium Down, Potassium Up

Fast food is notoriously high in sodium (salt). Keeping your sodium down reduces the risk of high blood pressure and lower your risk for heart attacks and strokes. Break up with salt today! Check out the American Heart Association’s #breakupwithsalt for great ways to reduce your salt in your diet today!

Quick and easy recipes for you to try at home.

½ Plate Non-starchy Veggies

Bok choy, Choi sum, Tomatoes, Lettuce, Luau leaves, Edamame

¼ Plate Grains & Starchy Veggies

Sweet Potato (‘Uala), Breadfruit (‘Ulu), Brown Rice, Poi/Kalo, Kabocha

¼ Plate Protein

Steamed Fish, Grilled Chicken, Egg, Tofu, Poke

choose something leafy. the darker the better.

Romaine Lettuce
Spring Mix

add something crunchy!


make it colorful!

Okinawan Sweet Potatoes
Bell Peppers
Red Onions


Garbanzo Beans


Mandarin Oranges
Roasted Veggies

DRESS IT UP A LITTLE! No more than a teaspoon.

Olive Oil
Low-Fat Dressing
Make it your own or try this recipe!

balsamic vinegar dressing recipe

What you need:
  • 5 garlic cloves cut into small pieces
  • ½ cup balsamic vinegar
  • ¾ cup of olive oil
What to do:
  1. Add garlic, balsamic vinegar, and olive oil in a bowl or jar
  2. Shake or stir together until blended
  3. Add to your salad

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