I was waiting in a public place two days ago and had the opportunity to people watch. What I saw saddened me. Most people were overweight and lacked muscle tone. Have you noticed? Of course, extra pounds aren’t the only result of poor eating habits, dark circles under the eyes and lack of energy or hyper-energy are other symptoms. I’m worried about the eating habits of Americans.
If you are the cook in your family, you owe it to those you love to provide the good nutrition they need to be healthy. The importance of your task cannot be overestimated. You hold the keys to the health of your family. The time and effort you expend on their behalf will benefit them for the rest of their lives. Becoming educated in the basics of nutrition is a gift to your family that will have rewards even to the next generation. Isn’t this something that’s worth your effort and time?
You can gradually develop a taste for healthy food if you start with flavors you like but in a healthier form. For instance, if you love chocolate, you can try switching from sugar-laden milk chocolate to 60% cacao semi-sweet dark chocolate which has fewer calories and more health benefits. Then you may choose to move to bittersweet dark chocolate which has even fewer calories.
If you aren’t used to eating dark green leafy vegetables, start by mixing zero nutrition Iceberg lettuce with iron and vitamin rich baby spinach. Adding some sweet, ripe fruit to your green salad may help you make the switch, too. Make it your goal to never buy Iceberg lettuce but instead, substitute spinach in salads and sandwiches. I even sneak spinach into many dishes such as spaghetti sauce, stir fry and soups. Add a handful as the last ingredient before serving. It cooks in just a couple of minutes. My family couldn’t tell it was there, but the added iron and vitamins were a big bonus.
If you’re a white bread fan, try bread with a combination of enriched wheat and whole wheat. From that intermediate point, graduate to 100% whole wheat bread. If you live on the West Coast, Dave’s Killer Bread has several varieties that are delicious and nutritious and are guaranteed to win you over to more healthy bread.
If you’re addicted to pop, try seltzer water without artificial flavors or sweeteners. You can even add a little frozen juice concentrate to the seltzer water for a treat. Remember that carbonation isn’t good for you on a daily basis, so make it your goal to enjoy good water as your daily drink of choice. Some folks find it helpful to infuse lemon, cucumber, or fruit in their water for just a little flavor. Adding powdered flavoring is counter productive because it contains artificial flavors and sugar substitutes, chemicals your body doesn’t need.
Rely on comfort food that’s high in carbs and easy to grab in a hurry? Gradually include vegetables and fruit into your diet. Next time you serve pizza or mac and cheese, add a dark green salad with carrots, celery, and apple for fiber and nutrients. Gradually increase your dark colored vegetables so that you’re not relying entirely on white potatoes and corn for your vegetable intake. Make it your goal to provide a cup of vegetables (fresh or frozen, but not canned) per person (measured before cooking) each day with some being deep colored veggies.
Think fruit salad is canned fruit cocktail with marshmallows and whipped topping? Did you know that the aforementioned fruit salad has about the same calories, 252 calories per cup, as vanilla ice cream? This sugar-laden canned fruit salad is particularly unhealthy with 13 g fat (5 g saturated fat), 13 mg cholesterol, 21 mg sodium, 32 g carbohydrate, 2 g fiber, 2 g protein, as well as the 252 calories mostly from sugar.
While 1 cup of fresh fruit salad is about 77 calories or less depending on the fruit. In a 1-cup bowl of fruit salad made from 1/4 cup of bananas, 1/4 cup of cantaloupe, 1/4 cup of blueberries and 1/4 cup of apples, you’ll get about 1 gram of protein, 3 grams of fiber, 300 milligrams of potassium, 30 milligrams of vitamin C and 70 micrograms of vitamin A, 0 grams fat, 0 mg cholesterol, 0 mg sodium.
If you’re used to using chemical laden margarine, please stop that! Did you know that “Butter isn’t bad for you; in fact, it’s healthy, being high in vitamins, beneficial saturated fats, the sort of cholesterol that is vital for brain and nervous system development and various natural compounds with anti-fungal, antioxidant and even anti-cancer properties”?!
Switch immediately to pure butter which has been consumed by generations without ill effects when used in moderation. Margarine is a highly processed modern product made by rearranging the fat molecules of oils under high temperature and pressure, using enzymes or acids as catalysts.
Love to bake? Try doing what I do- cut the amount of sugar in your recipe by half. I promise it will still be delicious and much easier on your pancreas and your waistline.
You will be rewarded now and in the future with leaner, better functioning bodies for the long haul.
