Be Nutrition Savvy: Seven Simple Ways to Eat Healthy (Includes Strawberry Orange Sorbet Recipe)

The Importance of Nutrient Choices

Understanding the difference between healthy and unhealthy nutrients is crucial for better health. The dietary choices we make significantly affect our well-being, energy levels, and lifespan. Simple, nutritious changes can have a profound impact on our health. For example:

Healthy vs. Unhealthy Proteins

• Healthy Proteins: These provide essential amino acids for building and repairing lean body mass (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).
• Unhealthy Proteins: These are high in saturated fat, cholesterol, hormones, or antibiotics (like beef, lamb, bacon, and sausage). While they provide necessary amino acids, they also clog arteries and compromise the immune system.

Healthy vs. Unhealthy Fats

• Healthy Fats: Unsaturated fats (mono and poly), omega-3, and omega-6 fatty acids are beneficial. Sources include extra virgin olive oil, canola oil, ground flax seeds, and walnuts. They help the body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene.
• Unhealthy Fats: Saturated fats and trans fats (like butter and margarine) contribute to heart disease, stroke, high cholesterol, hypertension, and obesity.

Healthy vs. Unhealthy Carbohydrates

• Healthy Carbohydrates: High in fiber and considered complex carbohydrates. Sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans, and whole fruit. They help lower cholesterol, aid digestion, regulate blood sugar and insulin levels, and reduce caloric intake.
• Unhealthy Carbohydrates: High in sugar and known as simple carbohydrates, like candy, white bread, sodas, ice cream, cake, and cookies. These spike blood sugar and insulin levels and increase caloric intake (empty calories).

Nutrient-Dense Foods

Eating nutrient-dense foods high in antioxidants, phytochemicals, and fiber helps the body function optimally, promotes overall well-being, and improves digestion. These nutrients also help fight and prevent heart disease, cancer, and diabetes, strengthen the immune system, slow the aging process, increase energy, and improve cognitive performance.

The Aging Factor

As we age, our appetite diminishes, making it even more critical to choose foods wisely. When every bite counts, selecting foods with the highest nutritional profile is essential.

Colorful Choices

An easy way to make nutritious choices is to look for brightly colored foods, as they usually contain more beneficial vitamins, minerals, and phytochemicals. For example, red and pink grapefruit have the heart-healthy, cancer-fighting antioxidant lycopene, while white grapefruit does not.

Seven Simple Ways to Eat 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 sugar 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 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. They are metabolized slower and are more filling.
6. Switch from Cow's 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.

Strawberry Orange Sorbet Recipe

To get you started, try this deliciously nutritious homemade sorbet recipe. It is cholesterol-free and high in antioxidants and fiber.

Ingredients

• 1-1/2 cups frozen strawberries
• 1/3 cup orange juice
• 1/3 cup fortified soymilk
• 2 tablespoons canned pumpkin
• 1 tablespoon honey or maple syrup (optional)

Instructions

1. Blend all ingredients in a food processor or blender for 1-2 minutes until smooth and creamy.
2. Place in the freezer until ready to serve.

Makes about 2 servings

About the Author

Monique N. Gilbert, B.Sc., is a Health, Nutrition & 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, and stress management since 1989. Learn more about Monique’s coaching at MoniqueNGilbert.com.

Sources:

• Harvard T.H. Chan School of Public Health
• American Heart Association
• Mayo Clinic

Copyright © Monique N. Gilbert. All rights reserved.