Good Nutrition: Seven Simple Ways to Eat Healthy (includes sorbet recipe)

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Article description:

How we eat has a direct impact upon our health. Learning how to

properly choose nutrients can keep yourself healthy, vibrant and

more youthful.

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Good Nutrition: Seven Simple Ways to Eat Healthy

(includes Strawberry Orange Sorbet recipe)

By N. Gilbert, B.Sc.

http://www.NGilbert.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 N. Gilbert's deliciously nutritious

homemade sorbet recipe. It is cholesterol-free, and high in

antioxidants and fiber.

Strawberry Orange Sorbet

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1-1/2 cups frozen strawberries

1/3 cup orange juice

1/3 cup fortified soymilk

2 tablespoons canned pumpkin

1 tablespoon honey (optional)

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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 © N. Gilbert. All rights reserved.

N. Gilbert, B.Sc. is a Health, Nutrition, Weight-Loss &

Lifestyle Coach; Certified Personal Trainer/Fitness Counselor; Recipe

Developer; Freelance Writer and Author of Virtues of Soy: A Practical

Health Guide and Cookbook. She has offered guidance in natural

health, nutrition, fitness, weight-loss and stress management since

1989. You can contact at http://www.NGilbert.com/

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Author Bio. . .

N. Gilbert, B.Sc. has received international recognition for

helping people get healthy, manage stress, lose weight and keep it

off. Through her coaching program and writings, motivates

and teaches how to improve your well-being, vitality and longevity

with balanced nutrition, physical activity and healthy living. For

more information, visit her website at http://www.NGilbert.com/

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