Effie Godbold, BSN RN, LE

Healthy Eating-Happy Living Feeling GOOD starts with FOOD

In addition to our presentation here are some helpful tips for Healthy Eating:

  • Choose good carbs, not no cards.
  • Choose a fiber filled-diet, rich in whole grains, vegetables andfruits.
  • Eat more vegetables and fruits.


  • Sweetened drinks.
  • Sodium and salty foods.
  • Saturated fats, trans fats and dietary cholesterol.
  • Fatty or processed red meats
  • Refined carbohydrates like added sugars and processed grainfoods.
  • Full-fat dairy products.
  • Tropical oils such as coconut and palm oil.

More healthy tips:

  • Eat slower and chew your food more.
  • Drink enough water.
  • Try at least one new healthy recipe per week.
  • Get moving and stay active
  • Get a good night’s sleep.
  • Laugh more.

Resources for Healthy Eating


Nutrition.gov is a USDA-sponsored website that offers credible information to help you make healthful eating choices.


Health.gov is your portal for health related resources and news from the US government. Find prevention topics, dietary and physical activity guidelines, and other health resources.


Learn more about the American Heart Association’s efforts to reduce death caused by heart disease and stroke. Also learn about cardiovascular conditions, ECC and CPR, donating, heart disease information for healthcare professionals, caregivers, and educators and healthy living.


Home of the American Diabetes Association®


Dedicated to helping people who face cancer. Learn about cancer research, patient services, early detection, treatment and education.


National Hunger Hotline 1-866-3-HUNGRY or 1-877-8-HAMBRE. external icon. Food Assistance and Food System Resources. Nutrition for Health.


Find healthy, delicious recipes and menu ideas from our test kitchen cooks and nutrition experts at EatingWell magazine. Learn how to make healthier food choices every day.


This baked catfish is mouth-watering! It makes a hearty dinner especially when served with some black eyed peas and greens.


2 lbs Catfish (cut into about 3-inch pieces)

1 tbsp Olive oil

2 tsps Italian herb seasoning

1/4 Cup Fresh lemon juice

1 Pinch Iodized salt

1 Dash Freshly ground black pepper

1 Pinch Cayenne pepper (optional)


  1. Wash and dry fish
  2. Mix together all the rest of the ingredients
  3. Toss fish in oil mixture
  4. Place on cookie sheet (for easy clean-up use nonstickaluminum foil) and bake at 350° F for about 15-17minutes or until done.

Baked sweet potato fries are so delicious, healthy, crispy and flavorful. They make the best side dish or snack!


4 Medium sweet potatoes

2 tbsps Olive or canola oil

1/2 tsp Iodized salt

1/4 tsp Freshly ground black pepper

1/4 tsp Garlic powder

1/4 tsp Cayenne pepper or spicy curry powder (optional)


  1. Preheat oven at 415° F. Line a baking sheet with nonstick aluminum foil and lightly spray it with cooking spray.
  2. Cut the sweet potatoes into thin wedges about 1⁄4” X 3”.
  3. Toss sweet potato wedges with seasonings and oil until evenly

    coated and place them in a single layer on the prepared baking sheet. Bake for 25-30 minutes or until crisp.

This salad dressing brings my homeland, Greece, to our home! It’s zingy, tangy, and bright and so easy to make. It’s perfect for salads but it can be used for livening grilled or steamed vegetables, cooked legumes, chicken and fish dishes and kebobs.


1/2 cup Extra Virgin Olive Oil

1/4 cup Lemon Juice

1 tsp Sea salt

1/2 tsp Dried oregano

1/2 tsp Dried dill

2 Garlic cloves –smashed

1/4 tsp Freshly ground black pepper


In a small bowl whisk together all the above ingredients. Store in a glass container-it keeps for 5 days in the refrigerator.

The best “go to” lunch. Light yet filling and satisfying. it is delicious, healthy, quick and easy to make.


1 Slice Toasted bread (sourdough or wheat)

1/2 Cup Cooked shredded chicken 

1/4 Cup Steamed spinach

1 tbsp Feta cheese

Pinch Oregano

Pinch Dill

Dash Pepper

Drizzle Extra Virgin Olive Oil

Squeeze Lemon


1. Layer all the above ingredients in the listed order.

2. Enjoy!

This simple and delicious dish is packed with healthy nutrients and makes the best breakfast or brunch.


1 Egg 

1/2 cup Fresh spinach

1/4 cup Diced tomatoes

1/4 cup Feta cheese

Pinch Dry oregano

Pinch Dry dill

Dash Fresh ground black pepper

Splash Milk


  1. Mix all the ingredients together.
  2. Place in a pan that was sprayed with olive oil.
  3. Cook on the stove-low fire till done.
  4. Serve on a toasted English muffin or a warm corn tortilla

This dish makes the ideal dinner! It’s simple, light and flavorful and takes no time to make. Serve on a bed of rice or with a slice of your favorite crusty bread.


4-6 Tilapia fillets medium size

3 Tomatoes (Roma medium size diced or 1 can diced tomatoes-14.5 oz.)

1/2 Yellow onion chopped

3 Italian zucchini medium size – sliced in 1⁄4” thick rounds Fresh minced

2 tbsps garlic

1 tsp Dry dill

1 Pinch oregano

1 Pinch thyme

Salt and fresh ground black pepper to taste

1 Pinch crushed red pepper (optional)

2 tbsps Olive oil


  1. Wash and dry fish fillets.
  2. Sauté the onions and tomatoes in the olive oil on medium fire for

    2 minutes.

  3. Add the seasonings and cook for one more minute.
  4. Place the tilapia fillets in the pan covering them with the

    sautéed tomatoes and onions.

  5. Add the zucchini on top and cover the pan with a lid.
  6. Cook covered for 15 minutes or until done.

Simple and tasty, makes the perfect summer salad!


3 Cups Watermelon cut in 2-inch chunks, seeded and preferably chilled.

1 Cup Crumbled feta cheese

Fresh coarse ground black pepper to taste

1/2 tsp Red pepper flakes (optional)


  1. In a large bowl, combine the above ingredients.
  2. Serve immediately.

A delicious snack or a side for a green salad or a cup of chicken soup.


1 cup Fat free ricotta or feta cheese

2 tbsps Chopped green onions, chives or red onion

3/4 tsp Dried Italian seasoning

1/8 tsp Freshly ground pepper

4 slices Whole grain or whole wheat grain or sourdough bread, toasted

2-3 Tomatoes medium size, thickly sliced


  1. In a small bowl, using a spoon or spatula, stir together the cheese, green onions, Italian seasoning, and pepper.
  2. Spread 1⁄4 cup of ricotta mixture over each slice of toasted bread. Top with the tomato slices.

“Yiaourti me meli” – Greek yogurt with honey- is the perfect and easiest treat! Delicious and nutritious can be enjoyed anytime of the day as a breakfast, snack or light snack.


1/2 Cup Greek yogurt (low fat or fat free)

1 tbsp Honey (more or less to taste)

1 tbsp Crushed walnuts (optional)

Cinnamon powder to taste (optional)


  1. Place Greek yogurt into a bowl
  2. Drizzle with honey and add rest of the optional ingredients.
  3. Enjoy!