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Smart Nutrition

Guest post by: Terri Levine

Article Overview: With all the attention on genetically modified foods and warnings about misleading labels and hidden sugars, etc., eating healthily takes on the proportions of a major project that is overwhelming, when the reality is that eating healthy is very simple if you just understand the basics.

Smart Nutrition

Eating "smart" is not just about eating only "healthy" food, eating less food, or eating certain types of foods in certain combinations. Eating smart is eating the right quantities of "healthy" foods, having not-so-healthy snacks in moderation, and eating just enough to fill you without overeating. Smart nutrition cannot be found in fad diets and is not gained by compensating poor eating habits with pills and supplements. A smart and nutritious eating plan is one that has an emphasis on fruits, vegetables, whole grains and low-fat or fat-free milk products. It also includes lean meats, fish, poultry, beans, legumes, eggs and nuts. A smart diet is low in saturated fats, cholesterol, salt and added sugar. But of course, you probably already know this. Putting it into action is possibly where you slip up. 1) FRUITS: Don't just eat apples and think you're doing your bit for a nutritious eating plan. Vary your fruit intake - it is okay to eat fresh, frozen, canned or dried fruit, but do be wary with dried fruit. You can end up eating more fruit in its dried state than you would in its natural state. It is preferable that you do not consider fruit juice as a replacement for eating fruit. If you are on, for example, a 2000 calorie eating plan, you must include the equivalent of 2 "cups" of fruit each day. This would represent one small banana, ¼ cup of dried apricots, or a large orange. 2) VEGETABLES: Think "color" - and include more dark green vegetables and leafy dark green vegetables (broccoli, spinach, kale), and orange vegetables such as carrots, pumpkin, squash and sweet potatoes. Beans and peas are nutritious and should also be included - kidney beans, pinto, black, garbanzo, lentils. Do vary your vegetables and if you have more veggies on your plate than any other food, that is a good thing, not a bad thing. 3) CALCIUM/MILK PRODUCTS: Aim for 3 cups of milk (low or non-fat) per day, or have the equivalent in low-fat yoghurt or low-fat cheese. (You'd need to eat approx. 1-1/2 oz of cheese to equal one cup of milk). Young children should drink only full cream milk - do not give low or non-fat milk unless advised by a medical professional. If you have an allergy and cannot drink normal milk, try a lactose-free variety. You do need to find ways to include calcium in your daily diet - there are foods and drinks which are calcium fortified if you really cannot tolerate milk in any form. 4) GRAINS: Whole grains are best. Go for at least 3 oz of whole grain breads, cereals, rice or pasta each day. To help you here, 1 oz is the equivalent of one slice of whole grain bread, or half a cup of cooked rice/pasta, or 1 cup of cereal. You'll know you are eating the "right" type of grains because it will be listed as whole in the ingredients. It will say whole wheat, whole rice, whole oats - or a variation of this wording. 5) MEAT: Protein is a very important part of your daily eating plan. Don't choose fatty meats - choose lean meats and poultry. If you are watching your weight as well as your health, don't fry your food in oil. Try baking it or grilling it, or even broiling it. When people think "protein" they often think "steak" - but this is not your only source of protein. Do vary your 'meat' and protein choices by including more fish, beans, seeds, nuts, and peas in your daily diet. In addition to this, don't include salt in your foods when cooking them. Allow people to add salt themselves if they really MUST have it. Try eating your food without it - you will soon discover it is just as tasty as well as being much healthier for you. Choose processed foods that are low in fat, salt and sugar - read the nutrition labels. Brands differ. If your downfall is munching on the wrong things when you are out and about or allowing your "eyes" to do the shopping for you, here are some more tips:

1) Don't do your grocery shopping on an empty stomach. You will find things like chocolates, cakes and biscuits less tempting if your stomach is full.

2) Keep a piece of fruit or a small bag (handful) of unsalted nuts in your bag for those times when you are hungry - instead of buying a donut or hotdog.

3) Drink more water throughout the day - you'll only be a frequent visitor to the bathroom for a few days before your body adjusts and you'll be back to normal. Water is essential to your daily eating plan - you don't have to drink gallons of it - aim for about 8 glasses a day. Put it in a water flask and carry it with you - when you sip on it now and then you will not even notice it and every sip counts.

4) When you do your grocery shopping, include healthy snacks and fruits you can keep at home so you and your family always have these healthy options available for school, work and at home and will not be tempted to eat crisps, cakes, sweets, etc. If healthy option snacks are all that you have available, guess what they will eat if they're hungry!

5) If you buy your lunch, choose a whole grain bread sandwich or roll with plenty of salad - skip the salt and mayo/sauces. Drink a low/non fat milk or water with it.

6) When dining out, choose healthier meals. You CAN ask to have a dish served without sauce. Opt for steamed, broiled or grilled dishes rather than fried or sautéed dishes.

If you're choosing cereals or so-called "health bars", read the labels first. Choose items that are low in saturated fats, trans fats, salt/sodium, cholesterol and sugar. If they include vitamins, so much the better - vitamins C, A, iron and fiber are good ones to look for. Check if the label includes a % Daily Value (or DV) column. Anything from 5% or less is considered low. If it shows 20% DV or more, this is considered high - put it back on the shelf.

Some foods might be labeled in such a way that you believe they are a healthy choice. Don't be fooled. Check the label. Compare how many calories you will be eating with how much "goodness" there really is in the food. If a single food item has, for example, over 300-400 calories per serve, that is very high in calories and probably not a wise choice. And watch out for "hidden" sugars. Don't only look for the word "sugar" - look for sucrose, corn or maple syrup, fructose and glucose - all hidden sugars. Do the same for fats. You want food that is low in cholesterol, saturated and trans fats. Go for polyunsaturated or monounsaturated fats.

Eating less fat and reducing your salt intake has proven health benefits: lowering your chances of heart attacks and high blood pressure. Don't add salt to your food. Unfortunately, if eating processed foods, you won't be able to avoid it - so again, look at the labels. Also look for foods that are high in potassium. Potassium counteracts some of the effects of salt on your blood pressure. So remember: salt - not good, potassium - good.

Finally, how you prepare your food plays a large part in its nutritional value at serving time. Don't overcook your vegetables or boil in large pots of water. Much of the precious vitamins are lost during the cooking process. Use the water in soups and casseroles. If your cook books are over ten years old, invest in new ones to ensure you are cooking the healthiest meals for your family.

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Article Tags: diet, eating healthy, nutrition



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