Nutritionally Smart: Seven Simple Ways to Eat Healthier (with Strawberry Orange Sorbet Recipe)

Understanding Nutrients: The Foundation of Health

The choices we make about what we eat have a profound impact on our health. By understanding the difference between healthy and unhealthy nutrients, we can make informed decisions that promote longevity and vitality.

Healthy vs. Unhealthy Proteins

• Healthy Proteins: These are essential for building and repairing lean body mass, such as muscles, skin, hair, and nails. They are low in saturated fat, cholesterol, and harmful chemicals. Excellent sources include:

  • Wild salmon
  • Beans and legumes
  • Soy products (tofu, tempeh, TVP)
  • Seeds (sunflower, pumpkin)
  • Nuts (walnuts, almonds, peanuts) and nut butters (peanut, almond, cashew)

• Unhealthy Proteins: Often high in saturated fat, cholesterol, hormones, or antibiotics, these proteins can clog arteries and weaken the immune system. Examples include:

  • Beef
  • Lamb
  • Bacon
  • Sausage

Healthy vs. Unhealthy Fats

• Healthy Fats: Unsaturated fats, including omega-3 and omega-6 fatty acids, help the body absorb fat-soluble vitamins (A, D, E, K) and antioxidants like lycopene. Sources include:

  • Extra virgin olive oil
  • Canola oil
  • Ground flax seeds
  • Walnuts

• Unhealthy Fats: Saturated fats and trans fats contribute to heart disease, stroke, high cholesterol, hypertension, and obesity. Common sources are:

  • Butter
  • Margarine

Healthy vs. Unhealthy Carbohydrates

• Healthy Carbohydrates: High in fiber and considered complex carbs, these help lower cholesterol, aid digestion, regulate blood sugar, and reduce caloric intake. Examples include:

  • Rolled oats
  • Brown rice
  • Whole wheat
  • Broccoli
  • Squash
  • Green leafy vegetables
  • Sweet potatoes
  • Beans
  • Whole fruits

• Unhealthy Carbohydrates: High in sugar and known as simple carbs, these spike blood sugar and insulin levels, leading to increased caloric intake. Examples include:

  • Candy
  • White bread
  • Sodas
  • Ice cream
  • Cake
  • Cookies

The Importance of Nutrient-Dense Foods

Eating foods rich 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.

Tips for Choosing Nutrient-Dense Foods

As we age, our appetite often decreases, making it crucial to choose foods with the highest nutritional profile. Brightly colored foods 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 is richer in vitamins A and C, thiamine, riboflavin, calcium, and potassium, and has more fiber than iceberg lettuce.

2. Choose Brown Rice Over White Rice: Brown rice has more fiber and riboflavin, and less sugar than white rice. It is digested slower and is more filling.

3. Opt for Whole-Wheat or Whole-Grain Bread Instead of White Bread: Whole-wheat and whole-grain breads are higher in fiber, iron, and potassium, making them more filling and satisfying.

4. Drink Iced Teas Instead of Sodas: Black, green, and herbal teas provide antioxidants and phytochemicals that enhance health. You can control the sugar content when brewing your own iced teas.

5. Select Whole-Grain or Whole-Wheat Cereals with Bran Instead of Sugar-Coated Cereals: These cereals have more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin, and are metabolized slower, providing more sustained energy.

6. Switch from Cow’s Milk to Fortified Soymilk: Soymilk contains no cholesterol or hormones and is low in saturated fat. Fortified soymilks also provide easily absorbable calcium, vitamins D and B6, and sometimes extra antioxidants, folate, and omega-3.

7. Enjoy Frozen Fruit Sorbet Instead of Ice Cream: Sorbet is fat and cholesterol-free, high in fiber, and loaded with antioxidant vitamins A and C, and beneficial phytochemicals.

Recipe: Strawberry Orange Sorbet

To get you started on a healthier dessert option, 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.

Conclusion

By making these simple dietary changes, you can significantly improve your health and well-being. Remember, the key to a healthier life is making informed choices about what you eat. Enjoy the journey to better health with these tips and the delightful Strawberry Orange Sorbet recipe.

For more information on healthy eating, check out resources from Harvard T.H. Chan School of Public Health and Mayo Clinic.

Sources:

• Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/
• Mayo Clinic. (n.d.). Nutrition and healthy eating. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating