Nutrition Know-how: Seven Simple Ways To Eat Healthier (with Strawberry Orange Sorbet Recipe)

Nutrition Know-how: Seven Simple Ways To Eat Healthier (with Strawberry Orange Sorbet Recipe) was written by Monique N. Gilbert

Thekey to better health is learning the difference between healthy andunhealthy nutrients. The choices we make greatly affect our health.Making a few simple healthy and nutritious changes in our dietarychoices 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 buildand repair lean body mass (like muscles, skin, hair and nails), and arelow in saturated fat, cholesterol and chemicals. Good sources includewild salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds(sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and peanutbutter.
• Unhealthy proteins are loaded with saturated fat,cholesterol, hormones, or antibiotics (like beef, lamb, beacon andsausage). While they give your body the needed amino acids, they alsoclog arteries and compromise your immune system.
• Healthy fatsare 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-solubleantioxidant 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 andobesity.
• Healthy carbohydrates are high in fiber and areconsidered 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 reducecaloric intake.
• Unhealthy carbohydrates are high in sugar andare called simple carbohydrates, like candy, white bread, sodas, icecream, cake and cookies. These spike blood sugar and insulin levels,and increase caloric intake (they are considered empty calories).

Eatingnutrient-dense foods that are high in antioxidants, phytochemicals andfiber help the body function optimally, promote overall well-being andimprove digestion. These nutrients also help fight and prevent heartdisease, cancer and diabetes, strengthens the immune system, slows theaging process, increases energy and improves cognitive performance.

Additionally,as we age our appetite lessens, making it even more critical to choosefoods wisely. When every bit counts, picking foods with the highestnutritional profile is more important than ever.

An easy way tomake your nutritional choices is to look for foods that are bright incolor, for they usually contain more beneficial vitamins, minerals andphytochemicals. For example, red and pink grapefruit have theheart-healthy cancer-fighting antioxidant phytochemical called lycopenewhile white grapefruit does not. Here are seven more simple ways tostart eating healthier.

1. Switch from iceberg lettuce toromaine lettuce. Romaine lettuce has more vitamins and minerals likevitamins A and C, thiamine, riboflavin, calcium and potassium. It alsohas more fiber than iceberg lettuce.
2. Eat brown rice insteadof white rice. Brown rice naturally has more fiber and riboflavin, andless 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 thatenhance your health. Unlike sodas, you can control the sugar contentwhen brewing your own iced teas.
5. Choose whole-grain orwhole-wheat cereals with bran instead of sugar-coated cereals.Whole-grain cereals and whole-wheat cereals with bran naturally havemore protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, andniacin than sugar frosted cereals. Besides having less sugar, they aremetabolized slower and are more filling. So you have more energy duringthe day and you will not get hungry right away.
6. Switch fromcows milk to fortified soymilk. Soymilk contains no cholesterol orhormones, and is extremely low in saturated fat. It also providesisoflavones and other beneficial phytochemicals that promote goodhealth. Fortified soymilks also contain easy to absorb calcium,vitamins D and B6, and some even add extra antioxidants (like vitaminsA, C, and E), folate and omega-3.
7. For dessert, have frozenfruit sorbet instead of ice cream. Frozen fruit sorbet is fat andcholesterol free and has more fiber. It is also loaded with antioxidantvitamins A and C, and contains beneficial phytochemicals.

To getyou started, try Monique N. Gilbert's deliciously nutritious homemadesorbet recipe. It's 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

Blendin a food processor or blender for 1-2 minutes, until smooth andcreamy. Place in the freezer until ready to serve.Makes about 2 servings

Copyright © Monique N. Gilbert. All rights reserved.

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