Be Nutrition Savvy: Seven Simple Ways to Eat Healthy
Be Nutrition Savvy: Seven Simple Ways to Eat Healthy
(includes Strawberry Orange Sorbet recipe)
The key to better health is learning the difference between healthy and
unhealthy nutrients. The choices we make greatly affect our health. Making
a few simple healthy and nutritious changes in our dietary choices can have
a profound and positive impact on our health, well-being, energy levels and
life span. For instance . . .
• Healthy proteins provide the amino acids our bodies require to build and
repair lean body mass (like muscles, skin, hair and nails), and are low in
saturated fat, cholesterol and chemicals. Good sources include wild
salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds
(sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and nut-butters
(peanut, almond, cashew, etc.).
• Unhealthy proteins are loaded with saturated fat, cholesterol, hormones,
or antibiotics (like beef, pork, lamb, bacon and sausage). While they give
your body the needed amino acids, they also clog arteries and
compromise your immune system.
• Healthy fats are unsaturated fats (mono and poly), omega 3 and omega 6
fatty acids. Good sources of these fats include extra virgin olive oil,
canola oil, ground flax seeds and walnuts. They help your body absorb
fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and
lycopene.
• Unhealthy fats are saturated fats and trans fatty acids (trans fats), like
butter and margarine. These fats contribute to heart disease, stroke, high
cholesterol and triglyceride levels, hypertension and obesity.
• Healthy carbohydrates are high in fiber and are considered complex
carbohydrates. Good sources include rolled oats, brown rice, whole
wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans
and whole fruit. These help lower cholesterol, aide digestion, regulate
blood sugar and insulin levels, and reduce caloric intake.
• Unhealthy carbohydrates are high in sugar and are called simple
carbohydrates, like candy, white bread, sodas, ice cream, cake and
cookies. These spike blood sugar and insulin levels, and increase caloric
intake (they are considered empty calories).
Eating nutrient-dense foods that are high in antioxidants, phytochemicals,
and fiber help the body function optimally, promote overall well-being and
improve digestion. These nutrients also help fight and prevent heart disease,
cancer, and diabetes, strengthen the immune system, slow the aging process,
increase energy, and improve cognitive performance.
Additionally, as we age, our appetite lessens, making it even more critical to
choose foods wisely. When every bit counts, picking foods with the highest
nutritional profile is more important than ever.
An easy way to make your nutritional choices is to look for foods that are
bright in color, for they usually contain more beneficial vitamins, minerals
and phytochemicals. For example, red and pink grapefruit have the hearthealthy
cancer-fighting antioxidant phytochemical called lycopene while
white grapefruit does not. Here are seven more simple ways to start eating
healthier.
1. Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more
vitamins and minerals like vitamins A and C, thiamine, riboflavin,
calcium and potassium. It also has more fiber than iceberg lettuce.
2. Eat brown rice instead of white rice. Brown rice naturally has more fiber
and riboflavin, and less sugars than white rice. It is digested slower and is
more filling.
3. Switch from white bread to whole-wheat or whole-grain bread. Wholewheat
and whole-grain breads have more fiber, iron and potassium. Slice
per slice, they are more filling and satisfying than white bread.
4. Drink iced teas (black, green and herbal) instead of sodas. Black, green
and herbal teas provide antioxidants and phytochemicals that enhance
your health. Unlike sodas, you can control the sugar content when
brewing your own iced teas.
5. Choose whole-grain or whole-wheat cereals with bran instead of sugarcoated
cereals. Whole-grain cereals and whole-wheat cereals with bran
naturally have more protein, fiber, calcium, iron, vitamin A, thiamin,
riboflavin, and niacin than sugar frosted cereals. Besides having less
sugar, they are metabolized slower and are more filling. So you have
more energy during the day and you will not get hungry right away.
6. Switch from cows milk to fortified soymilk. Soymilk contains no
cholesterol or hormones, and is extremely low in saturated fat. It also
provides isoflavones and other beneficial phytochemicals that promote
good health. Fortified soymilks also contain easy to absorb calcium,
vitamins D and B6, and some even add extra antioxidants (like vitamins
A, C, and E), folate and omega-3.
7. For dessert, have frozen fruit sorbet instead of ice cream. Frozen fruit
sorbet is fat and cholesterol free and has more fiber. It is also loaded with
antioxidant vitamins A and C, and contains beneficial phytochemicals.
To get you started, try Monique N. Gilbert’s deliciously nutritious
homemade sorbet recipe. It is cholesterol-free and high in antioxidants,
phytochemicals, and fiber.
Strawberry Orange Sorbet
1-1/2 cups frozen strawberries
1/3 cup orange juice
1/3 cup fortified soymilk
2 tablespoons canned pumpkin
1 tablespoon honey
Blend in a food processor or blender for 1-2 minutes, until smooth and
creamy. Place in the freezer until ready to serve.
Makes about 2 servings
By Monique N. Gilbert, B.Sc.
http://www.MoniqueNGilbert.com
