Healthy food doesn’t have to feel like chewing through a box of cardboard. Long gone are the days of boiled veg and stewed meat. Today is all about healthy eating and actually enjoying it. What is healthy eating and how may we include it in our everyday lives without feeling we are being deprived?
HEALTHY FOOD ALTERNATIVES
Bad habits are easy to fall into, with many giving the excuse of being too busy to eat healthy food. However, there are quick, healthy meals that are extremely scrumptious, and they wont break the bank. Cutting back on the following, will help towards an improved diet:
- high calorie foods like processed fast food
Don’t panic and throw everything away, instead make small changes. Start by replacing unhealthy snacks with alternative healthy food.
Stop buying the potato chips and anything with a high amount of fat, salt and sugar. Instead try dried fruit or vegetable chips. When visiting the grocery store, ignore false advertising like “all natural” and “healthy”. Take the time to read the ingredient list. Here is an example of a nutritional label and some healthy targets:
- Sodium should be under 5 % per
- Sugar – Under 5g
- Saturated Fat Under 5g
- Trans Fat 0g
To have a healthy food start to the day, be sure to eat a breakfast. Not only does it kick start the metabolism, it will stop the raiding of the cookie jar mid-morning. Remember these key nutritional facts:
- Protein promotes feeling fuller longer
- Fiber, helps the digestive track
- Natural probiotic yogurt is a great way to keep the gut healthy, as well as give a boost of calcium.
- Turmeric is the golden choice of root these days, with researchers claiming it has antioxidant properties, anti-inflammatory, and anti-viral/bacterial. An example of its use is:
SPICED GOLDEN TURMERIC MILK
- 1 cup of milk (try almond or coconut for a healthy alternative)
- ¼ tsp of ground cinnamon
- A pinch of ground cardamom
- ½ tsp of ground turmeric
- 1 ½ tsp of honey
- ¼ tsp of coconut butter
Warm the milk slowly in a pan, adding in the cinnamon, cardamom, turmeric, honey and coconut butter. Once the milk is warm, strain and consume. This delicious drink is the perfect, hearty way to start the day.
The Western world has morphed into a fast talking, fast moving, and even faster eating place. Slow down and reassess the basis by planning ahead. Then there is no excuse not to have a healthy food lunch.
Forget the white breads, pastas, fats, and sugars and instead shop the alternatives. Try dark rye bread, like German brand Mestemacher (available in the international isle of the grocery store) or Ezekiel bread, which is made with sprouted whole grains, legumes, and seeds. Both of these breads are filling, high in fiber, protein, and absorbable vitamins. If bread is not a preference, replace it with lettuce leaves. Stuff the leaves, with a favorite filling and be surprised at how delicious and fresh this alternative can be.
STOP THE COLD CUTS
Cold cuts are delicious but deadly. Stuffed with fat, sugar, dyes, and salt. The nitrates found in these meats have also been linked to cancer. Instead, go for healthy proteins like: eggs, salmon, tuna, legumes, or skinless chicken.
TASTY DINNER WINNER
After a long day of deadlines, kid’s activities, dog walks, and the odd workout, what super human can be bothered to cook? Pouring a little imagination into the shopping list can magically transform dinner. Chuck out the convenience food with their high amount of salt, sugar, and fat and go for fresh and real food like:
- Salmon (if not fresh tinned is fine)
- Turkey or chicken mince (perfect for a bolognaise or meat balls)
- Tomato Puree and sauce (make sure low in sodium and no added sugar)
- Garlic (great stomach and circulation)
- Frozen broccoli rice and cauliflower rice (these are a great addition into sauces and if there is a fussy kid in the household, a perfect way to sneak in the veggies.
- Fresh Fruit and green vegetables
- Sweet potato
- Brown rice
- Rice pasta or Quinoa pasta
- Buckwheat noodles
- Walnuts, a great addition into pasta, vegetables and rice by adding protein and healthy fat.
- Mix with Greek yogurt, garlic and cayenne pepper for a yummy dip.
- Sesame oil
- Avocado oil
- Extra Virgin Olive Oil
- Apple Cider Vinegar
- Soy Sauce
- Selection of dried herbs
HOME HEALTHY CHEFS
Cutting back on sugars, bad fats, red meats, and sodium will lead to a better diet. With an exciting healthful food movement sweeping over the web, nutritious home kitchen chefs, like Healthy Hub are coming up with some revolutionary, tasty recipes. They will erase the memory of the fatty, sugary fueled days of yesterday, and embrace the healthy yet decadent food revolution of tomorrow.
For more information on healthy living, please visit GetThrive!
Eating too much sugar increases the risk of heart disease
Medical News Today
American Heart Association