Put Your Best Fork Forward

best forkBy Wazobia Staff

March has been proclaimed National Nutrition Month by the Academy of Nutrition and Dietetics. With the slogan “Put your Best Fork Forward,” they are trying to let people know that every bite you takes matters to your health.

Every change that you make to move towards a healthy diet, no matter how small, is important. Some people don’t make these changes because they really don’t know where to start. Below is a few things you can do today to improve your eating habits.

  1. Eat breakfast. No matter what time you wake up in the morning, try to eat a healthy meal that includes a lean protein, whole grains, fruits and/or vegetables. For example, try a making a yogurt parfait using low-fat Greek yogurt, fruit, and whole grain cereal.
  2. Make half your plate fruits and/or vegetables. A daily goal of 2 cups of fruit and 2 ½ cups of vegetables will add flavor and nutrients to your diet. Fresh is better, but if you can’t find what you are looking for frozen is a good alternative.
  3. Watch Portion Sizes. Most people don’t eat the wrong foods, they just eat too much. If you watch your portion size no food is really bad.
  4. Healthy Snacks. Having healthy snack in between meal will cut down on your cravings for junk food. Keeping items like fruit, nuts, peanut butter, celery, or popcorn readily available will make the choices easy when you need a little something to keep you going.
  5. Get cooking. Cooking food at home allows you to know exactly what was used in the preparation. Therefore you don’t have to wonder about added calories. Here is a recipe to get you started.

Lemon Garlic Chicken with White Beans


3 Tbsp. Extra Virgin Olive Oil

6 Skinless bone in Chicken thighs or breast

8 Cloves of Garlic

½ Tsp. Dried Oregano

3 Tbsp. Lemon Juice, to taste

2-15 oz. Cans of No-Salt Added White Beans (Your Choice), Undrained

1 Tbsp. Chopped Parsley

Freshly Ground Black Pepper, to taste

¾ Tsp. Kosher Salt



  1. In a large pot, heat the oil over medium heat.
  2. Sauté chicken until brown. Remove from heat and put on plate.
  3. Reduce heat to low. Add garlic and sauté for 1 minute.
  4. Stir in oregano for 30 seconds, stirring constantly
  5. Stir in lemon juice and beans with the liquid.
  6. Return chicken to the pot. Cover.
  7. Simmer until chicken is tender and cooked through, about 15 – 20 minutes. 

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