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Making Healthy Meals
Healthy eating doesn't mean you have to starve! Here are a few simple ideas, and some great recipes, too:
Tips for Making Healthy Meals
Begin by choosing foods low in saturated fat, low in sodium and low in calories:
- Try fat free (skim) milk or lowfat (1%) milk
- Only buy cheeses marked "lowfat" or "fat free" on the package
- Choose to eat fruits and vegetables without butter or sauce
- Serve rice, beans, cereals, pasta, whole grains (e.g., couscous, barley, bulgar, etc.)
- Choose lean cuts of meat, fish, and skinless turkey and chicken
- When available, buy low or reducedsodium or nosaltadded versions of foods
Use these recipe substitutions:
- Use two egg whites for each whole egg and margarine or oil instead of butter
- Use light mayonnaise instead of the regular variety
- Use nonfat yogurt instead of sour cream
- Use lowfat cheese instead of regular cheese
- Use 1 percent or skim milk instead of whole milk
- Use fresh poultry, fish and lean meat rather than canned or processed types
Try these meal tips:
- Make a meatloaf with lean ground turkey
- Make tacos with skinless chicken breast
- Cool soups and gravies and skim off fat before reheating them
- Try adding salsa on a baked potato instead of butter
- Make a spicy baked fish season with green pepper, onion, garlic, oregano, lemon, or cilantro
- Eat fruit for dessert, instead of pie or cake
- Make healthier meals with a few simple suggestions. Begin by choosing foods low in saturated fat, sodium and calories. Learn about smart recipe substitutions that will transform any meal into a healthy meal.
- Eat lots of nutrient-dense foods: fruits, vegetables, grains, and legumesfoods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce
- Maintain a balance between your calorie intake and calorie expenditurethat is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
- Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foodsespecially vegetables, whole grains, or fruitsthat you don't normally eat.
- Eat a moderate amount of food, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
- Eat early, and eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.
- Don't eat in a hurry: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
- Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
- Listen to your body: Ask yourself if you are really hungry, and stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
- Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.
Nutrient-Dense Foods: A Short List
Contains plant compounds known as caffeoylquinic acids, which increase the flow of bile and help to digest fats.
Beets contain betaine, which promotes the regeneration of liver cells and the flow of bile. It also has a beneficial effect on fat metabolism.
Broccoli and other members of the brassica family (cabbage, cauliflower, Brussels sprouts, kale, kholrabi) support the liver's detoxification enzymes.
Fresh Fruits and Vegetables
Food sources of vitamin C and glutathione, which are essential for detox.
Protein is required by the liver for detox. Beans, nuts, seeds, quinoa, protein powder. Some people may choose to eat fish in moderation.
Onions and Garlic
Rich in sulfur-containing compounds. Involved in sulfation, the main detox pathway for environmental chemicals and certain drugs and food additives. Helps with the elimination of harmful heavy metals from the body.
Increases the flow of bile. Can be taken as a tea.
Alkalanizing soups, smoothies galore, healthy treats, and more!
Basics of Healthy Eating
A long list of tips and tricks to transform your eating regimen into a lifestyle of excellent eating habits.
Tips for Making Healthy Meals
Begin by choosing foods low in saturated fat, sodium and calories. Learn about smart recipe substitutions that will transform any meal into a healthy meal.
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