Celebrate National Nutrition Month with the Department of Family and Community Medicine by trying these healthy and delicious meal ideas from faculty members.

Caroline Cohen, Ph.D., R.D., a registered dietician and assistant professor in the department, regularly counsels patients on healthy eating and how to incorporate positive habits into daily life.

“Developing healthy eating habits looks a little different for everyone,” said Cohen. “As a way to celebrate National Nutrition Month, we wanted to show how providers in the department incorporate healthy eating into daily life.

Breakfast

Caroline Sullivan, DNP, RN, FNP-C, is a nurse practitioner at the UAB Highlands Family and Community Medicine clinic. For Sullivan, breakfast often includes whole grains and low-fat protein.

“My typical weekend breakfast is a healthier spin on a classic breakfast plate,” said Sullivan. “I scramble two eggs with a pinch of cheese and “Everything but the Bagel” seasoning. I toast a piece of Ezekiel Bread, which is a flourless whole-grain bread packed with sprouted grains and zinc, fiber and iron. I’ll finish with a few pieces of turkey bacon, which has 35% less fat and calories than pork bacon.”

Sullivan also enjoys baking healthy and kid-friendly muffins for an easy, on-the-go breakfast. They include applesauce, whole wheat flour, flaxseed, almond milk, eggs and shredded fruits and veggies for added vitamins.

Lunch

Sumayah Abed, M.D., assistant professor, provides details about nutrient-rich lunches that she and her family eat.

“Our typical lunch consists of a main dish and two side dishes, usually salad and rice,” said Abed.

She noted that while the recipes can include chicken or red meat, she often substitutes those with nutrient-dense proteins like shrimp or fish that have less saturated fat. Abed also prepares a tomato and okra soup to mix with the rice for a fruit and vegetable add-on.

Abed’s family enjoys sweets after each meal, but she says that does not mean that they have to eat a lot of sugar. She prepares sweet rolls with pistachio and coconut to provide a healthier dessert option.

Dinner

“Generally, my guiding nutrition philosophy is a high-fiber and low-sugar diet,” said Cohen. “By emphasizing high fiber foods, like vegetables, fruits and whole grains, and avoiding added sugar, patients may reap a variety of benefits including stabilizing blood sugar, lowering cholesterol, decreasing inflammation and improving gut health, all of which may prevent disease.”

For dinner, Cohen prepares nutritious meals like Mediterranean turkey burgers with a salad and roasted sweet potatoes.

“I made these burgers by combining lean ground turkey, chopped sun-dried tomatoes and fresh basil,” said Cohen. “I served mine on top of a salad with a red wine vinaigrette and feta cheese. On the side, I roasted some purple sweet potatoes. I chose the purple color and cut with a crinkle cutter to encourage my two kiddos to eat them like French fries.”

Snacks

Cohen also suggested some easy snack options with added health benefits like crunchy broad beans or popcorn. Both these snacks are high in fiber and come in plenty of flavors. Broad beans also contain high levels of folate, said Cohen, which is important for women who are interested in having children.

As each meal shows, healthy eating does not mean boring eating. These plates contain color, flavor and fresh ingredients that offer the eater health benefits and tasty meal ideas.