BETTER LIVING

THROUGH THE
PANDEMIC
Healthy eating and Nutrition
INTRODUCTION:
 4:30 PM – INTRODUCTIONS
 4:45 PM – HEALTHY
EATING HABITS
 5:00 PM – INCREASE
HEALTH WITH FOOD
 5:15 PM – CREATE
GRILLED FISH TACOS
 5:30 PM – CLASS
DISMISSED

2
HEALTHY EATING
HABITS
Create a routine

Explore new recipes

Practice mindful
eating

Use a smaller plate

Drink more water

3
INCREASE HEALTH
WITH FOOD
Include:
 Healthy protein and fats

 Variety of plant-based foods

 Fiber

 Choose nutrient dense foods filled with vitamins and

minerals

Skip processed foods:

 Refined sugar

 Fast/convenience foods

 Refined grains

 Saturated fats

4
GRILLED FISH TACOS
 Ingredients
• 2 cups coleslaw
• 3 tablespoons plain Greek yogurt
• 2 teaspoons garlic chili sauce
• 1/2 tablespoon lime juice
• pinch of kosher salt
• 1 pound lean white fish fillets (tilapia , halibut, mahi mahi,
snapper, cod)
• 1/4 teaspoon kosher salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon ground coriander
• 1/4 cup fresh parsley leaves , chopped
• 6 whole corn tortillas 5
Instructions
•In a medium bowl, combine the coleslaw, yogurt, chili sauce,
lime juice, and pinch of salt. Set aside.
•Prepare an indoor or outdoor grill for high heat.

•In a small bowl, combine the 1/4 teaspoon of salt, garlic

powder, paprika, and coriander. Pat the fish dry and rub both
sides with the spice mixture.
•Thoroughly coat the grill grates with nonstick spray or oil.

•Place fish on the grill and cook for approx. 3 minutes per side,
depending how thick each filet is, until the fish is cooked and
the flesh flakes with a fork.
•About a minute before the fish is done, place tortillas on the
grill to lightly toast (keep an eye on them so they don’t burn!)
•Assemble the tacos by dividing the fish and slaw among the
tortillas. Sprinkle some parsley on top of each and an extra
spritz of lime. Serve immediately.
Nutrition

Calories: 78kcal · Carbohydrates: 2g · Protein: 14g · Cholesterol: 32mg · Sodium: 228mg · Potassiu
m: 376mg · Sugar: 1g · Vitamin A: 305IU · Vitamin C: 13mg · Calcium: 33mg · Iron: 0.6mg

Nutritional information given is an automatic calculation and can vary based on the exact products
you use and any changes you make to the recipe. If these numbers are very important to you, I
would recommend calculating them yourself.

https://bellyfull.net/grilled-fish-tacos-with-chili-lime-slaw/
References
8 Steps to Mindful Eating. (2016, Jan). Retrieved from Harvard Heath Publishing - Harvard Medical School:
https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating

Bjarnadottir, A. M. (2017, Jun 12). 30 Easy Ways to Lose Weight Naturally (Backed by Science). Retrieved from Healthline:
https://www.healthline.com/nutrition/30-ways-to-lose-weight-naturally

Dietary fiber: Essential for healthy diet. (2020, Dec 14). Retrieved from Mayo Clinic:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

Grilled Fish Tacos with Chili Lime Slaw. (2013, Jun 5). Retrieved from Belly Full: https://bellyfull.net/grilled-fish-tacos-with-chili-lime-slaw/

How to Use Fruits and Vegetables to Help Manage Your Weight. (2020, Dec 14). Retrieved from CDC.gov:
https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html

Katella, K. (2020, July 1). Quarantine 15? What to Do About Weight Gain During the Pandemic. Retrieved from Yale Medicine:
https://www.yalemedicine.org/news/quarantine-15-weight-gain-pandemic

Kubala, J. M. (2019, Aug 8). Can Food Act as Medicine? All You Need to Know. Retrieved from Healthline:
https://www.healthline.com/nutrition/food-as-medicine

Protein. (2020, Dec 14). Retrieved from Harvard School of Public Health:
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
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