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Improving Nutrition and a Healthy Meal
By Monica Resinger 

In an effort to improve my family's nutrition, I have been making a lot of 
healthy changes to our diet over the past few years. As a mother, I am 
responsible for feeding my family, their nutrition and teaching them nutrition. 

There are so many choices available to us that it can be hard to keep 
nutrition in mind.  A lot of what is offered in grocery stores is not 
nutritious at 
all and is only filling our bodies with unnecessary junk that either makes us 
fat or gives us other health problems. It is up to us to learn about nutrition 
and make choices according to this. To learn about nutrition, there are a 
variety of books on the subject and resources on the Internet. I would suggest 
doing a search on a search engine for ‘nutrition' or visiting your local 

One of my goals for improving nutrition is to reduce the amount of red meat 
in our diet. Red meat contains a lot of fat and by substituting fish or 
chicken, you're cutting back on a lot of fat and calories, therefore improving 
nutrition. This has been challenging to accomplish because we love ’meat and 
’ meals but I'm discovering there are a lot of lighter, healthier options 
that my family enjoys just as much. Here's a meal that has satisfied my ‘meat 
potatoes' family. 

Baked Cod, 
Broccoli, Crab Chowder 
Baked Potato 

Baked Cod 

1 pound cod filets 
lemon pepper seasoning 
nonstick spray 

Preheat oven to 425*F. Spray a baking sheet with the nonstick spray, then 
arrange cod filets on it. Sprinkle with lemon pepper seasoning to taste, then 
bake for 10-15 minutes or until fish flakes easily with a fork. 

Broccoli, Crab Chowder 

2 cups water 
2 teaspoons chicken bouillon granules 
1 large head broccoli, cut into pieces, including the stems 
2 Tbsp margarine or butter 
3 Tbsp all-purpose flour 
1 1/4 cups milk 
1/2 pound imitation crab, or real if you prefer 

Combine the water and bouillon granules in a large saucepan. Add the broccoli 
and cook until very tender, about 6 minutes. Put the broccoli mixture into a 
food processor or blender and process until smooth. Meanwhile, in the same 
saucepan you cooked the broccoli in, melt the margarine over medium heat. Add 
flour and cook until bubbly. Add the milk and whisk until smooth. Cook until 
thickened and bubbly. Add the imitation crab and the broccoli mixture to the 
milk mixture and heat until heated through. 

For the baked potatoes, you can microwave them or bake them, whichever you 
prefer. When you dress your potato with condiments, be sure to stay away from 
the fatty stuff. Use nonfat sour cream, nonfat yogurt, low-fat cheese, chives 
salsa instead of regular sour cream and butter. 

For you meat and potatoes lovers, I hope you'll try this, it is very good and 

For more healthy recipes, check out the Vegetable Recipe E-book here:
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