Healthy Eating for a Healthy Diet
Just by committing to eating better, you can reduce your risk of
developing several chronic diseases, including heart disease,
diabetes, and osteoporosis. If you already are living with a chronic
disease, eating better can be a positive step towards improved
management of your health issues. At the same time, it can increase
your energy. It is important to develop your own plan for healthy
eating. Once that is accomplished, expanding your opportunities for
healthy choices can help you to include foods you may have
previously not thought of or ignored. A healthy satisfying diet
becomes your reality!
But a healthy diet includes more than just the right foods. Healthy
eating starts with learning how to eat smart as well. What is eating
smart? It is the concept of not just what you eat but how you eat.
So take these first steps towards healthy eating.
- Take time to chew your food. Chew slowly and savor every bite.
Slow down! We tend to rush through our meals and forget to even
taste the flavors of what we put into our mouth. Relax and find some
joy in the eating process.
- Avoid stress while you are eating. Avoid having your meals behind
the wheel, over the computer keyboard, or when watching TV with
unsettling news or a movie. Save those serious discussions for after
the meal rather than during the meal. Relax- light a few candles
take a few deep breaths- eat and enjoy- face the issues after you
have finished.
- Listen to your body. Stop eating when you are full. Eating just
until you are satisfied will help you to remain alert, relaxed and
feeling your best. Don’t stuff yourself into a “food coma.”
- Eat early, eat often. Start each day with a healthy breakfast.
Allowing six small nutritious, healthy meals can discourage those
uncontrolled snack attacks
Healthy eating while eating out can also be part of your commitment
to eating better. Typically fast food choices are higher in
calories, fat and salt and lack important vitamins and minerals. Sit
down restaurants offer their own set of challenges including large
portions, the never ending bread baskets, and the “free refills” on
soda. But eating out can be part of a healthy diet for anyone- keep
these ideas in mind when you plan that special meal out.
-
Avoid those buffets. Any restaurant which offers “All You Can Eat”
is an invitation to do just that! Without the temptation, you are
less likely to overeat.
-
Make careful selections from the menu. Many restaurants now offer
more healthy choices. Don’t forget that you can also request a few
minor changes to make your item better suited to your plan.
- Ask for your selections to be served without sauces. Be careful
when requesting them on the side- sometimes those “bowls” of on the
side sauces and dressings are larger than what would be put on in
the kitchen!
- Ask if the item you would like is fried or cooked in butter. See
if you can order them cooked in a healthier way.
- Share! Sharing entrees, appetizers and deserts with others gives
you the chance to taste something you really want while reducing the
amount you would eat if you ordered it alone.
A healthy diet is most important to preventing, and controlling
diabetes. Type 1 and 2 diabetes are both affected by the amount of
glucose in your blood. So the best eating plans the one which helps
keep blood glucose from rising too high or dropping too low. This
can be easily achieved with these few points:
- Eat about the same amount of food each day according to your meal
plan.
- Eat your meals and snacks at about the same time each day.
- Eat a meal or snack every 2-3 hours or according to your meal plan.
- No skipping of meals.
- Balance those healthy carbohydrates with healthy protein and fats.
HEALTHY FOODS = A HEALTHY DIET= A HEALTHY YOU!
Start a Heart Healthy Diet During American Heart Month
Traditionally, February has been dedicated to the awareness of heart
disease, the number one killer of Americans. To lower the risk of
cardiovascular disease, The American Heart Association recommends
people “know their numbers” and have their cholesterol levels
checked. Nutritionists add to these recommendations by suggesting
you add heart healthy foods into your diet. This can be easy if you
approach the idea with eating foods that are better for you rather
than restricting foods. This means more beans, more fish, more
vegetables and more fruits. A simple recipe for a head start on a
new eating plan for American Heart Month and you.
Begin with adding foods that can help lower high blood cholesterol.
Learn to love beans, such as lentils, black beans, pinto beans and
kidney beans. These all have a type of fiber that can lower
cholesterol. Add them to your salad, a soup, eat a bean burrito or
quesadilla or make a bean dip. Love that fish- make it part of your
heart healthy plan. Those who eat fish have a lower rate of heart
disease. The American Heart Association recommends two servings of
fish per week, especially those with Omega-3 fatty acids. These
Omega-3 fatty acids make your blood less likely to form clots that
cause heart attacks.
Heart healthy cooking begins with lowering your fat intake,
especially saturated and trans fats, lowering your intake of salt
and increasing fruits and vegetables. Change the look of your plate
by reducing the meat portion and increase the vegetables and whole
grains. Make extra of those healthy foods to enjoy tomorrow.
Substitute healthy ingredients for less healthy ingredients- it
takes no more time and may even save you money!
Make your promise to be more heart healthy this February during
Heart Month. There is no better time than now to eat healthy, be
physically active, and control your blood sugar levels.
Try this heart healthy recipe with some Omega-3 fish, black
beans and corn!
GRILLED SWORDFISH WITH BLACK BEAN AND CORN SALSA?6 servings
SWORDFISH
1 teaspoon finely grated lime peel
3 tablespoons lime juice
½ teaspoon ground cumin
1/8 teaspoon pepper
2 cloves garlic, finely chopped
Liquid from canned tomatoes used in salsa (about ½ cup)
3 swordfish steaks (10-12 oz. each), cut in half
SALSA
1 can (15 oz.) Southwestern black beans, drained, rinsed
1 can (11 oz.) whole kernel corn, drained
1 can (10 oz.) mild diced tomatoes with green chilies, drained,
liquid reserved
4 medium green onions, chopped (1/4 cup)
1 tablespoon olive oil
2 teaspoons dry sherry or red wine vinegar
1/8 teaspoon pepper
1. In a shallow glass or plastic dish, mix all swordfish ingredients
except the swordfish. Add swordfish; turn to coat with marinade.
Cover; refrigerate at least 30 minutes but no longer than 2 hours to
marinate.
2. Meanwhile, in medium bowl, mix all salsa ingredients. Let stand
at room temperature.
3. Spray grill rack with cooking spray. Heat gas or charcoal grill.
Remove fish from marinade; reserve marinade. Place fish on grill.
Cover grill; cook over medium heat 15-20 minutes, brushing 2 or 3
times with marinade and turning once, until fish flakes easily with
fork. Discard any remaining marinade. Serve fish with
room-temperature salsa.
Nutrition Information
Calories: 310
Calories from fat: 90
Total Fat: 10 grams
Saturated Fat: 2 grams
Trans Fat: 0 grams
Cholesterol: 75 mg.
Carbohydrate: 25 grams
Fiber: 7 grams
Protein: 31 grams
{EXCHANGES: 1 starch, 4 lean meat, 1 ½ fat}
Eating Well & Recipes
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