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)

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

o Healthy proteins provide and repair the amino acids that our body needs to build and repair lean body mass (such as muscles, skin, hair and nails), and are poor in saturated fatty acids, cholesterol and chemicals. Good sources are wild salmon, beans, legumes, soy products (tofu, temeh, tvp), seeds (sunflowers, pumpkin), nuts (walnuts, almonds, peanuts) and peanut butter.

o unhealthy proteins are loaded with saturated fat, cholesterol, hormones or antibiotics (such as beef, lamb, beacon and sausage). While you deliver the required amino acids to your body, you also clog arteries and affect your immune system.

o Healthy fats are unsaturated fats (mono and poly), omega-3 and omega-6 fatty acids. Good sources for these fats are native olive oil extra, rapeseed oil, ground flax seeds and walnuts. They help your body to absorb fat -soluble antioxidant micronutrients such as vitamins A, E, D and K and Lycopin.

o unhealthy fats are saturated fats and trans fatty acids (trans fats), such as butter and margarine. These fats contribute to heart diseases, strokes, high cholesterol and triglyceride levels, high blood pressure and obesity.

o Healthy carbohydrates are rich in fiber and are considered complex carbohydrates. Good sources are oatmeal, brown rice, whole grain, broccoli, pumpkin, green leafy vegetables, sweet potatoes, beans and entire fruits. These help to reduce cholesterol levels, to support digestion, to regulate blood sugar and insulin levels and to reduce calorie intake.

o unhealthy carbohydrates are rich in sugar and are referred to as simple carbohydrates, such as sweets, white bread, lemonades, ice cream, cake and cookies. These increase blood sugar and insulin levels and increase calorie intake (they are considered empty calories).

The consumption of nutrient -rich foods that are rich in antioxidants, secondary plant substances and fiber helps to work optimally to work, promote general well -being and improve digestion. These nutrients also help combat and prevention of heart diseases, cancer and diabetes, strengthen the immune system, slow the aging process, increase energy and improve cognitive performance.

In addition, our appetite with increasing age decreases what makes it even more important to choose food. If everything counts, the selection of food with the highest nutritional profile is more important than ever.

an easy way to make your nutritional decisions is to look for food that have a bright color because they usually contain more useful vitamins, minerals and secondary plant substances. For example, red and pink grapefruit have the heart -healthy, cancer -fighting, antioxidant phytochemical called Lycopin, while white grapefruit does not. Here are seven other simple ways to eat healthier.

1. Switch from iceberg salad to Roman salad. Roman salad has more vitamins and minerals such as vitamin A and C, thiamine, riboflavin, calcium and potassium. It also has more fiber than iceberg salad.

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 and is more filling.

3. Switch from white bread to whole grain or whole grain bread. Whole grain and whole grain breads have more fiber, iron and potassium. Pane for disc are more filling and filling than white bread.

4. Drink iced teas (black, green and herbs) instead of lemonades. Black, green and herbal teas provide antioxidants and secondary plant substances that improve their health. In contrast to lemonades, you can control the sugar content when brewing your own iced tea.

5. Choose whole grain or whole grain cereal with bran instead of grain covered with sugar. Whole grain cereals and whole grain cereals with bran naturally contain more protein, fiber, calcium, iron, vitamin A, thiamine, riboflavin and niacin as cereals. Apart from the fact that they contain less sugar, they will be metabolized more slowly and are more filling. So you have more energy during the day and don't get hungry.

6. Switch from cow's milk to enriched soy milk. Soy milk does not contain cholesterol or hormones and is extremely poor in saturated fatty acids. It also provides Isoflavone and other useful secondary plant substances that promote good health. Enriched soy milk also contains easy to absorb calcium, vitamin D and B6 and some even add additional antioxidants (such as vitamin A, C and E), folic acid and omega-3.

7. Eat as a dessert frozen fruit orbet instead of ice. Frozen fruit orbet is free of fat and cholesterol and contains more fiber. It is also loaded with the antioxidative vitamins A and C and contains useful secondary plant substances.

Try the deliciously nutritious homemade sorbet recipe from Monique N. Gilbert as an introduction. It is cholesterol -free and rich in antioxidants, secondary plant substances and fiber.

strawberry-orange sorbet

1-1/2 cups of frozen strawberries

1/3 cup of orange juice

1/3 cup enriched soy milk

2 tablespoons of pumpkin from the can

1 tablespoon of honey

in a kitchen machine or a mixer for 1-2 minutes until they are smooth and creamy. Place in the freezer until serving.

gives about 2 portions

Copyright © Monique N. Gilbert. All rights reserved.