Healthy eating sounds so simple in theory. Most Americans really do want to employ healthy eating habits, but simply don't have a clue where to begin. In some instances it involves changing decades of bad eating habits. Yet just like those bad habits, healthy eating needs to become second nature in order for them to be truly successful.
The human body needs to be kept in good working order. In order for that to happen, it must have a regular and balanced supply of nutrients as well as the proper infusion of vitamins and minerals. However, gaining enough knowledge to ensure that the right food choices can be made automatically isn't an easy process. The best place to begin is by learning the basic food groups.
Bread, cereal, pasta, noodles, rice, and potatoes are food which are rich in carbohydrates and, therefore, oftentimes lumped together. They provide the body with energy and contain B vitamins, selenium, calcium, and iron as well as fiber. Some dietary programs will go so far as to tell you that as much as one-third of a daily diet should consist of food within this arena. Other diets encourage avoidance of any food items that deal with the color “white” such as white rice or white flour. Instead, these programs urge the use of multi-grain or wheat products, which tend to be healthier overall.
Fruits and vegetables are one of the few things that most diet programs, as well as dietitians and nutritionists, agree should be an integral part of everyone's diet. These tend to be rich in vitamins, in particular A, C, and E. They are also rich in anti-oxidants as well as minerals like calcium, potassium, magnesium, and iron. Many vegetables can be eaten either raw or cooked. Others need to be prepared properly in order to avoid upsetting the dietary balance. But on the whole, fruits and vegetables can be enjoyed in decent sized portions every single day.
Milk, cheese, yogurt, eggs, and other dairy products offer excellent sources of calcium and tend to be rich in protein and vitamins A, D, and B6. On the other hand, many of the items contained within this food group are also high in saturated fats. That makes them something that most Americans should use sparingly.
Meat, poultry, and fish are also good sources of protein and B vitamins. A lot of foods in this category are also rich in minerals like iron, zinc, and magnesium. However, they - - like dairy products - - contain varying amounts of saturated fats that must be controlled carefully, especially by those who are on a low fat diet.
Fats and sugars are the real culprits that cause problems in most American diets. And included in this group are those pesky “white” items like white rice, bread, pasta, and potatoes. They break down into the same kinds of components as sugar, making them dangerous in those who want to eat healthier.
The truth is that the key factor in healthy eating is balance. All of the above food items have some nutritious validity as long as they are used in healthy portions. And there are a ton of diet programs out there - - in books, magazines, and on the Internet - - that can help anyone choose the right one for them.
To get you started in the right direction, here are a couple of healthy recipes.
Chicken Kabobs
- 4 skinless chicken breasts
- 6 tbsp. spreadable cream cheese (plain or w/chives)
- 1 tbsp. tomato sauce
- 1 clove of garlic, minced
- 1 tbsp. ginger
- 2 large ripe peaches
- 1 tbsp. lime juice
- 1 tbsp. Mrs. Dash table salt
- fresh cilantro or parsley for garnish
- brown or wild rice
- 1-2 whole lemons
Cut the chicken and the peaches into one inch cubes (Note: you can leave the peach skin on or remove it; your choice.). Alternate the chicken and peaches and thread on skewer. It should make six to eight servings.
Combine the garlic, ginger, spices, and tomato sauce together. Spoon the mixture over the kabobs and chill for about two hours.
Place the kabobs on the broiler rack and brush them with the cream cheese. Squeeze a bit of lemon over each kabob before putting them on the grill for about six minutes. Turn kabobs over and repeat the process. Do not over cook.
Serve the kabobs on a bed of brown or wild rice. Add garnish (if desired) and include a slice of lemon.
Stuffed Pork Chops
- 4 lean cut pork chops thick enough to stuff
- 1cup brown rice, cooked
- 1 tsp. grated lemon rind
- 1 tsp. Mrs. Dash regular salt substitute
- 3 finely chopped green onions
- 1 tbsp. olive oil
- 2 cups of unsweetened lemon juice
- 1 cup cooked broccoli
Prepare the stuffing with rice, lemon rind, onions, and salt substitute. Put aside.
Pan fry outside of pork chops in olive oil, giving each chop a golden coating. Take from pan and cool to touch. Slide chop open and stuff with stuffing mixture. Place the lemon juice in the bottom of a roasting pan. Place pork chops into the pan and bake within a heated oven (at 375 degrees) for about 20 minutes. Check with a meat thermometer to make certain the chops are done through.
While the chops are cooking, prepare the broccoli by steaming, boiling, or microwaving to the texture you prefer.
Once chops are done baking, place them on the plate. Spoon a bit of the lemon juice glaze over the chops and add the broccoli.
It is possible to keep meals simple, letting spices and seasonings to make them interesting and flavorful. Always mix textures and don't be afraid to try something unusual. It will add interest to meals and keep your family satisfied.
