Thursday, April 25, 2013

Quick Tips to a More Healthy Diet

While on internship at a healthcare company, I have found many of my projects to be recipes exceptionally good for a maintaining a balanced diet. If you have an interest in this, or your doctor is pushing you to develop an interest in eating more healthy, here are a few quick tips to get you started!

1. Watch the amount of fat you intake. 
     -use less oil when cooking foods, and  
      stock to help deglaze pan or help    
      keep from burning rather than using 
      more oil. 
     -don't use butter or heavy cream to 
      thicken a sauce. Instead, use a    
      vegetable purée to thicken and add 
      extra flavor!

2. Eat whole foods! Mostly fruits and vegetables. 
      -Limit or eliminate processed foods 
       from your diet. A good tip to go by 
       is, "if you can't pronounce all the 
       ingredients quickly and explain what 
       the ingredient is in the nutrition list, 
       don't eat it." 

3. If you choose to eat carbohydrates, make sure the majority are coming from fruits and vegetables. 
      -if you're craving starch, eat a 
       complex carbohydrate like quinoa, 
       bulgar or farro that have whole 
       grains rather a white rice that 
       doesn't have additional nutritional 
       value. 

4. Portion sizes are key. 
      -even if you eat a balanced meal, it 
       isn't good for you to ingest 2 pounds 
       of food at a time, so ease up on the 
       plate-filling! 
      -if you're not satisfied, try eating five 
       smaller meals each day while 
       continuing to eat balanced diet of 
       mostly plants.

5. If you choose to eat meat, make sure it's from a sustainable source. You are what you eat eats! 
       -some farmers do not keep their 
        animals in proper living conditions, 
        and that affects the quality of the 
        protein you get. 
       -look for "free range" or "grass fed" 
        on protein packaging.

My final thoughts...Do your research! 
       -know where your food comes from. 
        Decide for yourself if you want 
        GMO-free produce (genetically 
        modified organisms) and learn the 
        details of the industry and how 
        buying a GMO product affects 
        farmers. Make educated decisions, 
        because each decision affects the 
        industry. Either positively or 
        negatively. 
       -eating mostly fruits and vegetables 
        is exceptionally affordable from 
        farmers markets or CSA 
        (Community Supported Agriculture)
        organizations rather the 
        supermarket. Find a close one near 
        you to support! More info at 
        www.localharvest.org.