Good fats v. bad fats, Fast food v. slow food, Carbs; Friend or foe? Soy what? To supplement or not to supplement? And those helpful Nutrition Fact labels? You felt like you really didn't know as much as a fifth grader. Then you found that nutrition knowledge could actually make food fun, nourishing your body, easing your mind, pleasing your palate, and restoring your faith in one of the finer things in life; food, wonderful food. Yes, you can. You can do it.
The Payoffs:
Health:
You have a better shot at maintaining or regaining yours if you eat well balanced meals, and snacks.Happy Tummy:
An empty stomach can make you crabby and mean-but if you have a healthy nutritious meal in you, your entire outlook changes for the better.Conflict resolution:
Most of us are conflicted and confused by the way we eat-but who needs all the guilt? Nutrition knowledge can give us the knowledge to feel secure.Satisfaction:
Eating well is not about rules (eat your veggies) or deprivation (no dessert!). It's about satisfying both your needs and desires-comfort and joy.
What we eat says a great deal about us. When George H.W.Bush said he didn't like broccoli, he might have been letting us know he has the gene that makes some people sensitive to one of the flavor chemicals in cruciferous veggies. Food is a continuing journey of self discovery.
Rules of Thumb for Shopping and Meal Planning:
Stick the Food Guide Pyramid on your fridge, and take the information shopping with you. The food guide tells us the number of foods we should shoot for from each food group, and shows us what a healthy serving size really is.
Make a Meal Plan:
Use the pyramid to make your meal plan for the week. While the plan allows for a lot of variety, you should emphasize whole grains in the bread, cereals, rice & pasta. Use fats and oils sparingly, and use unsaturated fats.
Trade up to lower fat, lower cholesterol, dairy and proteins in place of high fat, high cholesterol items. A serving of skinless chicken, lean beef or low fat yogurt is better than a serving of beef hot dogs or whole milk.
Go for balance. An easy way to balance a meal is to imagine four sections on your plate. Fill one with protein, one with whole grain starch, and the other two with fruits and vegetables.
Eat a variety of fruits, vegetables, and whole grains. These plant foods will make you feel full with few calories and little fat. Watch your serving size. The suggestion of five servings of fruits and vegetables may seem like a lot but in reality this amounts to some fruits and veggies at lunch, dinner, and a snack.
Aim for a diet low in saturated fats. Unsaturated fats are found in canola oil, olive oil, pecans, almonds, walnuts, avocados, and fatty fish like salmon, Go easy on the sugar, salt, and seasonings.
