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Making smart food choices with practical foods
Everyone who is trying to follow a healthy eating lifestyle
understands the need to buy quality, healthy and practical
foods. Practical foods are those foods that are not only healthy
but whose benefits extend beyond their mere nutritional value.
Such foods are easy to use, and useful in a number of different
recipes. Healhty, practical foods, when used on a regular basis,
form a great part of a healthy diet, and may even lower the risk
of heart disease, cancer and other common illnesses.
One great practical food is the humble tomato. It may not look
much like an orange, but the tomato is actually a citrus fruit
as well. As such, tomatoes are rich in vitamin C and other
antioxidants. In addition, tomatoes are a rich source of
lycopene, which has shown promise in preventing certain kinds of
cancer.
In addition, tomatoes are easy to use, versatile, and
inexpensive. In addition to fresh, in season tomatoes, which are
delicious as well as nutritious, tomatoes are available in
canned and frozen varieties as well. Tomatoes can be used in so
many different ways, and in so many different recipes, that it
is always a good idea to have a supply of them on hand in the
pantry or the fridge.
Pastas, especially the whole wheat varieties of pastas, are
another great example of functional foods. Pastas can also be
used in a variety of ways, from simple preparations with simple
tomato based sauces, to elaborate creations using shrimp, tuna
and other seafood.
Of course, pasta dishes can be healthy or unhealthy, depending
on how they are topped. Toppings such as Alfredo sauce or rich
cream sauces, should be avoided when trying to follow a healthy
diet. As with all foods, such heavy sauces are fine in
moderation, but they should not form the bulk of your diet.
Luckily, there are lower fat alternatives to many high fat pasta
sauces, and these low fat alternatives should be used whenever
possible. Substituting lower fat alternatives for fatty,
unhealthy foods is an important skill when it comes to creating
a healthy diet.
Whole grain breads, flours and grains are also good examples of
hellathy, practical foods. Stocking up on these staples when
they are on sale will help ensure that you have everything you
need to create the most healthy recipes possible for yourself
and your family.
Whole grain products should be substituted for more highly
refined breads and cereals whenever possible, since whole grain
breads, cereals and grains retain more of their important
nutrients than do more highly refined foods.
Starting a healthy eating program using practical foods is easy.
Start by taking a personal inventory of your current diet,
including where it is good and where it can use some
improvement. Learn to assess the personal health risks created
by your current diet (your family physician can be of particular
help here). A physician or dietitian can be a big help in
putting together a list of healthy, easy to use, practical foods
you can use to change your diet for the better.
It is also a good idea to use your interest in healthy eating to
create and use exciting new recipes. There are a great many
healthy eating recipes available, both on the internet and in
cookbooks. Seek out some of these recipes and try using your
favorite healthy staples to create some wonderful dishes.
For some ideas on how to use practical foods morning, noon and
night, try some of these great ideas:
Breakfast: Include some healthy staples, and some
healthy fruits in your breakfast. For instance, pair healthy
oatmeal with blueberries, or whole wheat or wheat bran cereal
with strawberries or bananas. Try mixing a healthy
cereal like All Bran into your nonfat or low fat yogurt. It will
perk up your plain yogurt and give it a great crunch.
Fresh fruit is also a great addition to yogurt. Try buying
plain, nonfat yogurt and mixing in your own raspberries,
blueberries and strawberries. You will save money and enjoy a
healthy breakfast. Instead of high fat butter, spread
your toast with apple butter or soy nut butter instead. Always
try to use whole grain varieties of bread like wheat or rye.
Drink a glass of 100% fruit juice with breakfast every
day. Orange juice, grape juice, apple juice and grapefruit juice
are all great choices. Blend 1% milk or soy milk with
fresh pineapple for a healhy, delicious breakfast smoothie.
These smoothies are great for people on the go.
Lunch and dinner ideas Make a great tuna salad with
grated carrots, green peppers, red peppers, garlic and onion.
Make a dish of fresh whole grain pasta and top it will
homemade tomato sauce and fresh home grown herbs. Use
healthy foods like onions and leeks, along with tomatoes, as a
great side dish. Grill healthy fish and serve with a
healthy side salad. Try some low fat soups like spinach
and broccoli soup. Make a great vegetable stir fry with
olive oil.
Healthy snacks Of course no plan for healthy eating is complete
without some great healthy snacks. Below are some of our
favorite healthy snacks for those on the go.
A piece of fresh fruit, like an apple, orange or
banana, always makes a great snack. Keep a bowl of fruit on your
kitchen counter for easy access. Try mixing nuts and
dried fruit for a great homemade trail mix. Hikers and non
hikers alike will enjoy this healthy snack. Treat
yourself to a great glass of orange, tomato or cranberry juice
before you leave the house in the morning. Keep a
supply of broccoli florets, baby carrots and other bite size
vegetables, and some healthy dip, on hand. Make your
own fruit salad with oranges, bananas, raspberries, blueberries,
strawberries and other favorites.
About the author:
Tony Robinson is a Company CEO, webmaster husband and dad. In
his busy lifestyle he has placed importance on health and
fitness. Visit http://www.eat-healthily.com for good eating tips
and techniques to assist you maintain a healthy lifestyle.
Tony Robinson
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