Be Nutrition Savvy: Seven Simple Ways to Eat Healthy
(includes Strawberry Orange Sorbet recipe) By Monique N.
Gilbert, B.Sc.
http://www.geocities.com/moniquengilbert/

http://www.MoniqueNGilbert.com The key to better health is
learning the difference between healthy and unhealthy nutrients.
The choices we make greatly affect our health. Making a few
simple healthy and nutritious changes in our dietary choices can
have a profound and positive impact on our health, well-being,
energy levels and life span. For instance . . . • Healthy
proteins provide the amino acids our bodies require to build
and repair lean body mass (like muscles, skin, hair and nails),
and are low in saturated fat, cholesterol and chemicals. Good
sources include wild salmon, beans, legumes, soy products (tofu,
tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts,
almonds, peanuts) and nut-butters (peanut, almond, cashew,
etc.). • Unhealthy proteins are loaded with saturated
fat, cholesterol, hormones, or antibiotics (like beef, lamb,
beacon and sausage). While they give your body the needed amino
acids, they also clog arteries and compromise your immune
system. • Healthy fats are unsaturated fats (mono and
poly), omega 3 and omega 6 fatty acids. Good sources of these
fats include extra virgin olive oil, canola oil, ground flax
seeds and walnuts. They help your body absorb fat-soluble
antioxidant micronutrients like vitamins A, E, D, and K, and
lycopene. • Unhealthy fats are saturated fats and trans
fatty acids (trans fats), like butter and margarine. These fats
contribute to heart disease, stroke, high cholesterol and
triglyceride levels, hypertension and obesity. • Healthy
carbohydrates are high in fiber and are considered complex
carbohydrates. Good sources include rolled oats, brown rice,
whole wheat, broccoli, squash, green leafy vegetables, sweet
potatoes, beans and whole fruit. These help lower cholesterol,
aide digestion, regulate blood sugar and insulin levels, and
reduce caloric intake. • Unhealthy carbohydrates are
high in sugar and are called simple carbohydrates, like candy,
white bread, sodas, ice cream, cake and cookies. These spike
blood sugar and insulin levels, and increase caloric intake
(they are considered empty calories). Eating nutrient-dense
foods that are high in antioxidants, phytochemicals and fiber
help the body function optimally, promote overall well-being and
improve digestion. These nutrients also help fight and prevent
heart disease, cancer and diabetes, strengthens the immune
system, slows the aging process, increases energy and improves
cognitive performance. Additionally, as we age our appetite
lessens, making it even more critical to choose foods wisely.
When every bit counts, picking foods with the highest
nutritional profile is more important than ever. An easy way to
make your nutritional choices is to look for foods that are
bright in color, for they usually contain more beneficial
vitamins, minerals and phytochemicals. For example, red and pink
grapefruit have the heart-healthy cancer-fighting antioxidant
phytochemical called lycopene while white grapefruit does not.
Here are seven more simple ways to start eating healthier. 1.
Switch from iceberg lettuce to romaine lettuce. Romaine
lettuce has more vitamins and minerals like vitamins A and C,
thiamine, riboflavin, calcium and potassium. It also has more
fiber than iceberg lettuce. 2. Eat brown rice instead of
white rice. Brown rice naturally has more fiber and
riboflavin, and less sugars than white rice. It is digested
slower and is more filling. 3. Switch from white bread to
whole-wheat or whole-grain bread. Whole-wheat and
whole-grain breads have more fiber, iron and potassium. Slice
per slice, they are more filling and satisfying than white
bread. 4. Drink iced teas (black, green and herbal) instead
of sodas. Black, green and herbal teas provide antioxidants
and phytochemicals that enhance your health. Unlike sodas, you
can control the sugar content when brewing your own iced teas.
5. Choose whole-grain or whole-wheat cereals with bran
instead of sugar-coated cereals. Whole-grain cereals and
whole-wheat cereals with bran naturally have more protein,
fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin
than sugar frosted cereals. Besides having less sugar, they are
metabolized slower and are more filling. So you have more energy
during the day and you will not get hungry right away. 6.
Switch from cows milk to fortified soymilk. Soymilk contains
no cholesterol or hormones, and is extremely low in saturated
fat. It also provides isoflavones and other beneficial
phytochemicals that promote good health. Fortified soymilks also
contain easy to absorb calcium, vitamins D and B6, and some even
add extra antioxidants (like vitamins A, C, and E), folate and
omega-3. 7. For dessert, have frozen fruit sorbet instead of
ice cream. Frozen fruit sorbet is fat and cholesterol free
and has more fiber. It is also loaded with antioxidant vitamins
A and C, and contains beneficial phytochemicals. To get you
started, try Monique N. Gilbert's deliciously nutritious
homemade sorbet recipe. It is cholesterol-free, and high in
antioxidants, phytochemicals and fiber. Strawberry Orange
Sorbet 1-1/2 cups frozen strawberries 1/3 cup orange juice
1/3 cup fortified soymilk 2 tablespoons canned pumpkin 1
tablespoon honey Blend in a food processor or blender for 1-2
minutes, until smooth and creamy. Place in the freezer until
ready to serve. Makes about 2 servings Copyright ©
Monique N. Gilbert. All rights reserved.

Monique N Gilbert, B.Sc.