Healthy Eating Guidelines
What are the best healthy eating guidelines? The best food advice is simple: choose fresh foods over processed foods. As nutritionist Marion Nestle says, "eat from plates, not packages." Healthy eating guidelines feature whole foods and include whole grains, vegetables and fruits, animal and vegetable proteins, healthy fats, pure water, herbs, spices, teas and more. I want to dispel the myth that healthy food is about deprivation. It's not all tofu, sprouts and salads! Whole foods from traditional diets are nourishing and delicious. We can combine traditional cultural diets with modern nutritional knowledge and cook simple, delicious meals that are yummy and nourishing. Here are some ideas to get you started: Healthy Eating Guidelines---HEALTHY CARBS: Whole grains: Choose brown rice, millet, oats, quinoa, buckwheat, whole grain pastas. Eat less dry breakfast cereal; it's too processed and sugary. Also eat less bread, baked goods and wheat. Most breads have added sweeteners, oils, and preservatives. Many folks have wheat sensitivities, and breads can cause weight gain. Fruits and vegies: Choose a variety of fruits and veggies, especially the deep colors. Go for dark leafy greens, red, purple, and blue berries, yellow and orange citrus. Shiitake mushrooms are super healthy and stimulate immunity. Sea vegies: Choose nori, wakame, kombu, and agar. They are full of valuable minerals. ---HEALTHY PROTEINS Beans, peas and soyfoods: Beans give fiber, stabilize blood sugar, and even lower cholesterol. The best soy is fermented, such as miso or tempeh, which makes it more digestible. Gentle proteins: These are fish, eggs, and poultry. They have less saturated fat, and fish has healthy fish oils that support the arteries. Fresh meats: Choose lean meats that come from grass fed animals. These meats will have more healthy Omega 3 oils and less saturated fats. Avoid processed meats; they contain oxidized cholesterol which is dangerous to your arteries. ---HEALTHY FATS: Nuts and seeds: almonds, walnuts, pumpkin seeds, flax seeds, sesame seeds and more Healthy oils: flax oil, extra virgin olive oil, coconut oil, sesame oil Nut and seed butters: tahini, sesame butter, almond butter, cashew butter, avocados --- EXTRAS AND ZING: Natural condiments: sea salt, apple cider vinegar, brown rice vinegar, salsa, mustard, pesto, etc. Natural sweeteners: stevia, rice syrup, raw honey, agave nectar Herbs and spices: spice it up with parsley, oregano, mint, dill, turmeric, garlic, ginger, peppers, and more Fermented/cultured foods: miso, yogurt, kefir, apple cider vinegar, raw sauerkraut, homemade pickles, etc. These foods strengthen the intestines so you can digest whole food. Herbal Teas: I like the Traditional Medicinal brand of teas, and I'm also experimenting with fresh garden herbs for teas. Herbs are gentle medicine and full of antioxidants Pure water: I recommend water that is purified to remove the nasty stuff. learn about water filters here These healthy eating guidelines are a good place to start. What about amounts? Well, everyone is different. Some of us need more fats and proteins, others feel better on a low fat, more vegetarian diet. What foods help you to feel balanced, centered and alert? Listen to your body over any dietary theories. Check out this healthy grocery list here.
Here's some more articles on healthy eating: Here's all about the vegan diet Here's what the experts say: the healthy eating pyramid Calcium rich foods for strong bones Cruciferous vegies fight cancer risk Which fats are healthy? find out here Most women need iron rich foods Learn about the macrobiotic diet, pros and cons Superfoods are easy to add to your diet Vegie food pyramid; be a healthy vegetarian Eat with the seasons, choose seasonal foods |
