Nutrition Know-How: Seven Easy Ways to Eat Healthier (With Strawberry Orange Sorbet Recipe)

Nutrition Know-How: Seven Easy Ways to Eat Healthier (With Strawberry Orange Sorbet Recipe)

The key to better health is learning the difference between healthy and unhealthy nutrients. The decisions we make have a huge impact on our health. A few simple, healthy and nutritious changes to our eating habits can have a profound and positive impact on our health, well-being, energy levels and lifespan. For example . . .

o Healthy proteins provide the amino acids our bodies need to build and repair lean body mass (such as muscle, 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 peanut butter.

o Unhealthy proteins are loaded with saturated fat, cholesterol, hormones or antibiotics (like beef, lamb, beacon and sausage). While they provide your body with the amino acids it needs, they also clog arteries and impair your immune system.

o 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 flaxseed and walnuts. They help your body absorb fat-soluble antioxidant micronutrients such as vitamins A, E, D and K and lycopene.

o Unhealthy fats include saturated fats and trans fatty acids (trans fats), such as butter and margarine. These fats contribute to heart disease, stroke, high cholesterol and triglyceride levels, high blood pressure and obesity.

o Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include oatmeal, brown rice, whole grains, broccoli, pumpkin, green leafy vegetables, sweet potatoes, beans and whole fruits. These help lower cholesterol, aid digestion, regulate blood sugar and insulin levels and reduce calorie intake.

o Unhealthy carbohydrates are high in sugar and are called simple carbohydrates, such as candy, white bread, sodas, ice cream, cakes and cookies. These increase blood sugar and insulin levels and increase calorie intake (they are considered empty calories).

Eating nutrient-dense 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.

Additionally, our appetite decreases as we age, making it even more important to choose foods wisely. When everything counts, choosing foods with the highest nutritional profile is more important than ever.

An easy way to guide your dietary choices is to look for foods that are light in color, as they typically 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 easy ways to eat healthier.

1. Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more vitamins and minerals such as 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 more slowly and is more filling.

3. Switch from white bread to whole wheat or whole wheat bread. Whole grain and whole grain breads have more fiber, iron and potassium. Slice for slice, they are more filling and filling than white bread.

4. Drink iced teas (black, green and herbal) instead of sodas. Black, green and herbal teas provide antioxidants and phytochemicals that improve your health. Unlike sodas, you can control the sugar content when brewing your own iced tea.

5. Choose whole grain or whole grain cereals with bran instead of sugar-coated cereals. Whole grains and whole grains with bran naturally contain more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin and niacin than sugar-glazed grains. In addition to containing less sugar, they are metabolized more slowly and are more filling. This means you have more energy during the day and don't get hungry straight away.

6. Switch from cow's milk to fortified soy milk. Soy milk 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 soy milk also contains easily absorbed calcium, vitamins D and B6, and some even add additional antioxidants (like vitamins A, C and E), folic acid and omega-3.

7. Eat frozen fruit sorbet instead of ice cream for dessert. Frozen fruit sorbet is fat and cholesterol free and contains more fiber. It's also loaded with antioxidant vitamins A and C and contains beneficial phytochemicals.

To get started, try Monique N. Gilbert's deliciously nutritious homemade sorbet recipe. It is cholesterol-free and rich in antioxidants, phytochemicals and fiber.

Strawberry and orange sorbet

1-1/2 cups frozen strawberries

1/3 cup orange juice

1/3 cup fortified soy milk

2 tablespoons canned pumpkin

1 tablespoon honey

Puree in a food processor or blender until smooth and creamy, 1-2 minutes. Place in the freezer until serving.

Makes about 2 servings

Copyright © Monique N. Gilbert. All rights reserved.