Eat Right Eat Well By Stephen Field and Bill Kamula
Choosing to adopt a healthy lifestyle and diet is much easier than you think. learning to make wise decisions about food choices - eating in or out choose whole unrefined foods more often learning to prepare your meals in a healthy manner retaining the most nutrients while reducing fat and sodium learning to eat a wide variety of foods from Eating Well with Canada s Food Guide eating in moderation to meet your daily caloric needs Think Healthy Be Active be active and encourage others to be active: take the stairs, leave the car at home, park farthest away from the mall entrance Going Food Shopping. Whole Grains: choose whole wheat, brown rice, oatmeal, whole grain barley and millet avoid food with refined grains including many breads, pastas, and breakfast cereals Vegetables: go for the brightest: deeper the color, the greater the concentration of vitamins, minerals and antioxidants Dark green and orange vegetables, from broccoli, kale and mustard greens to butternut squash and sweet potatoes, are several excellent choices Fruits: enjoy fruits in a number of ways: fresh, canned, frozen, dried, whole, cut-up, or pureed. Leave the skin and fibre intact fruit juices can contain up to 10 teaspoons of sugar per cup - avoid or dilute with water
Milk and Other Dairy: choose low-fat dairy products - if you're lactose-intolerant, choose lactose-free and lower-lactose products, such as hard cheeses and yogurt give soy or rice milk a taste Protein: vary your protein choices from animal and plant sources choose a variety of fish, poultry, eggs, beans, peas, nuts and seeds and soya minimize red meats containing high levels of saturated fat Oils: We ve been taught to fear fats and oils, but fresh, high quality fats from olive oil, avocado, raw nuts & seeds, fish actually provide excellent (and necessary) sources of healthy fatty acids in your diet. be wise and moderate your consumption of them regardless of their source Think Healthy..Cook Healthy The best way to cook healthy is control what you can and moderate what you can t control choose low fat cooking methods such as steaming and poaching to reduce fat modify or eliminate recipes that include unhealthy fats (saturated and hydrogenated such as butter, lard, shortening, palm oil, coconut oil) The deep-fryer is not your friend so don t visit it often! use non-stick cookware to avoid added fat during cooking choose wisely when provided choice prepared items such as sodium reduced and low fat high fibre options microwave or steam your vegetables instead of boiling them to retain the nutrients Don t add salt to food during cooking or eating try salt substitutes: fresh herbs, vinegars, citrus juice or Mrs. Dash limit your consumption of salty processed meats, such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf
Herbs go for it add them during cooking As a general rule, one teaspoon of dried herbs equals four teaspoons of fresh. Herbs such as coriander, ginger, garlic, chili, and lemongrass are especially complimentary in vegetable-based stir-fry recipes. Think Healthy Eat Breakfast Include whole grains, whole fruits, and lots of fibre in your breakfast! Whole grains and fruits are packed with lots of fibre and are naturally low in fat You need carbohydrates for BRAIN POWER! Fibre Is your Best Friend HURRAY!!!! Eat Fibre! because it helps you feel satiated longer This means cutting out the trip to the food court between meals lunch and for a little doughnut temptation! Fibre also helps moderate your blood glucose levels! Be Smart.Brown Bag Your Lunch! 1. Make your lunch each day, to include whole unrefined foods, that are low in fat and sodium 2. Choose brown and whole grain over white bread, watch the cold cuts think salad with high fibre power! 3. Include whole fruit and forget the fruit juice which is packed with sugar and little fibre!
Gotta Get You Into My Life - easy things to enrich to your diet Salba is the richest whole food source of Omega 3 fatty acids and fibre found in nature. Every serving (12 grams or approximately 2 flat tablespoons) of Salba provides over 2,400 mg of Omega 3s, over 4,500 mg of dietary fibre, with less than 0.5 net carbohydrates per serving. Psyllium husks are an excellent source of dietary fibre derived from the husk of the psyllium seed Approximately 71 grams of fiber per cup. WOW! Most health professionals suggest including high fibre foods in your daily diet up to 50 mg a day. Oats whether rolled or groats are a remarkably healthy food. are an excellent source of soluble and insoluble fiber which may help lower cholesterol and reduce the risk of heart disease. Oats are rich in the B vitamins, contain the anti-oxidant vitamin E Berries are a good source of vitamins and phytochemicals. Dark-colored berries like black raspberries contain powerful antioxidants which may help to slow down the aging process and keep us healthier. Berries also contain lutein, which is important for healthy vision. Soybeans are a good source of protein without saturated fat from animal proteins Contain the isoflavones genistein and daidzein, types of phytoestrogen which may reduce the risk of certain cancers Many forms of soybean products are available tofu, soy protein, soy milk, fresh, canned, and dried soybeans Derived from the seeds of the flax plant, flaxseed oil and flaxseed contain substances that promote good health. Rich in alpha-linolenic acid (ALA), an essential fatty acid that appears to be beneficial for heart disease, inflammatory bowel disease, arthritis, cancer, and a variety of other health conditions. Oat bran is the outer husk of the oat grain. contains the bulk of the dietary fiber of the grain, along with a large amount of useful minerals may decrease cholesterol levels, prevent for some forms of cancer, especially when integrated into a balanced, healthy diet with plenty of exercise. Include lots of vegetables and fruit into your daily diet. Vegetables and fruits are packed with nutrients and helpful polyphenols to boost our health. Choose bright coloured fruits and vegetables and dark leafy greens to get the most out of them. Whole vegetables and fruits are packed with lots of helpful fibre
Matcha is made from shade-grown tea leaves also used to make gyokuro, unlike other forms of powdered tea, such as powdered Sencha. One of the healthiest forms of green tea because you are consuming the whole tea leaf rather than just the liquid extracted from the leaves. Antioxidant capacity has been shown to higher than that of blueberries and chocolate Chocolate contains flavonoids, a type of polyphenol antioxidant. Quality and quantity of antioxidants in chocolate is relatively high when compared to other high-antioxidant foods. Cocoa powder ranks the highest followed by dark chocolate Dark chocolate contains about eight times the polyphenol antioxidants found in strawberries. Contain important vitamins and minerals like iron, copper, selenium, zinc and calcium. In fact, a 4-oz serving of canned salmon with bones contains almost as much calcium as a cup of milk Eat more fish such as salmon, trout and mackerel. two to three times a week is a good way of increasing the omega-3 fat in your diet.