Healthy eating does not have to mean bland food or giving up the meals people enjoy. That was the message from Montgomery County Memorial Hospital and Clinics dietitian Jen Bass and food service manager and chef Jed Westover during a recent visit on KCSI.
Bass said the goal is not perfection, but steady progress. She said healthy eating can include cultural foods, family favorites, and personal preferences, with small adjustments that make meals more nutritious over time.
The two encouraged listeners to use fresh and dried herbs, citrus, vinegar, marinades, and spices to bring more flavor to food. Westover said fresh herbs are best added near the end of cooking, while dried herbs work well in sauces, slow-cooked dishes, and marinades. He also recommended roasting vegetables at around 400 degrees, making sure not to overcrowd the pan so the vegetables brown instead of steam.
Bass said one simple step people can take this week is to add a vegetable to every meal. She said it does not have to be prepared perfectly or in the healthiest possible way at first. The key is getting started, trying new vegetables, and finding preparation methods that work.
For snacks, Bass recommended pairing produce with protein, such as apples with peanut butter, carrots with peanut butter, or a pear with string cheese. She said the combination of fiber and protein can help people feel full longer.
When it comes to beverages, Bass said people should consider what they are really looking for in soda. If it is carbonation, flavored seltzer water may help. If it is sweetness, lower-sugar drink mixes or watered-down juice may be options.
Westover said simple grilled meals can also be healthy and flavorful. Lean meats such as chicken or pork can be marinated with oil, citrus, herbs, vinegar, and spices before grilling. Vegetables can be cooked on the grill in foil packets or a grill pan.
Bass also discussed fruit choices, especially for people watching blood sugar. She said berries are often a good option because they are higher in fiber. She also recommended eating fruit with protein or healthy fat, such as banana with peanut butter, to help slow digestion and reduce blood sugar spikes.
Both Bass and Westover emphasized balance. Foods like steak, pizza, butter, cream, and even occasional treats do not have to disappear completely, but they should be part of an overall pattern of better choices.
Bass said people interested in nutrition help can contact Montgomery County Memorial Hospital and Clinics. A primary care provider referral can help schedule an appointment, but she said people may also call with questions to get started.
