Healthy Eating Made Simple

"Eat your veggies!"

You probably had a parent tell you that once or twice growing up. While it’s true that vegetables and other healthy foods are important, it doesn’t mean we all enjoy eating them. But before you cross your arms, clench your jaw shut and revert back into your 5-year-old self, we have a simple - and yummy - solution for you!

Eating healthy doesn’t have to be complicated or gross! It only takes a few nutrient-packed ingredients and about ten minutes of your time.

I’ve put together my favorite smoothie recipe for you.  This is my go-to recipe for a morning or evening snack.  Check out the ingredients below and some fun nutritional facts about each item.



  • Spinach: Full of iron and one of the best dietary sources of magnesium (1 cup)
  • Mixed Berries: Rich in vitamin C and full of powerful antioxidants (1/2 cup)
  • Banana: High in potassium which helps lower blood pressure and maintain a healthy heart (1/2 banana)
  • Oats: A complex carbohydrate that boosts serotonin levels in the brain and helps to stabilize blood sugar (1/4 cup)
  • Almonds/Almond Butter: Full of vitamin E to boost immunity, as well as a range of B vitamins to help with physiological resistance to stress in the body (1-2 Tbsp)
  • Almond Milk: Rich in vitamin E(1 cup)

Blend these ingredients together and before you know it, you’ll be on your way to a balanced diet!



Here are some other helpful tips for you as you think about nutrition and creating healthy eating habits to aid your mental health:

  • Plan and prep your meals before the week starts to ensure you have all of the ingredients ready throughout the week. This also helps you create a shopping list and keeps you from purchasing unhealthy items you don’t need!
  • Don’t let a hectic morning stop you from getting the nutrients your body needs.  Blend your smoothie the night before and store it in the freezer for a few hours in an airtight mason jar or other container.  Then, move it to the refrigerator before you go to bed so it’ll be ready for you in the morning!

Now it’s your turn!  What are you favorite recipes for healthy snacks and meals?

Natalie Franks, M.A. / OTR/L

Executive Director of Programs & Development

The Grace Alliance