Health And Wellness
Healthier eating habits
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Are you sick of garden salad and granola bars? With a little creativity, a healthy diet does not have to be a boring one. Here are 10 tips to keep you on track.
1. Substitute vegetables/ legumes for rice and other carbs – Bread, potatoes, steamed white rice can act as fillers to give that feeling of fullness after a meal. However, they are also a haven for calories and starch. Basically, starch is converted to glucose and if not burned off through exercise, is converted to fat. Diabetics and weight watchers beware. If a dish calls for rice or potatoes, try using beans instead, you’ll get more muscle-building protein instead of carbs.
2. Experiment with new combinations- Keep it exciting and even discover new flavors. Instead of croutons for that salad, why not toss in seared tofu or even fruit? And when a dish calls for sugar, perhaps honey might do the trick.
3. Snack often throughout the day- Contrary to popular sentiment, eating small portions several times throughout the day may be better than gorging on three full meals. Trail-mix and dried fruit are chock-full of protein, vitamins and fiber and also work as fillers so you eat less at the dinner table.
4. Salsa- The wonder condiment in its red variation is usually full of garlic, chilies and tomatoes, effectively making it rich in lycopene and vitamins. Use it instead of gravy and thick cream sauces for meat, fish and poultry dishes.
5. Use herbs instead of salt- if a dish tastes bland try using some chopped herbs such as rosemary, basil or oregano for flavor instead of reaching for the salt shaker. Cutting down on sodium is especially crucial to those suffering from water retention and high blood pressure.
6. When cooking, forgo that extra pinch of salt- many common ingredients such as chicken stock, anchovies and soy sauce already contains high amounts of sodium. Salt can give the illusion of taste, but in most instances, really just masks the flavor of the ingredients. Remember, with salt you can always season to taste at the table.
7. Plan meals so that you can use the extra food in other dishes- For example, bake chicken breasts for a meal and use what's left in sandwiches, soup or a stir-fry. Shelled shrimp can be reincorporated with lime, crushed peanuts and julienned cucumbers for a Thai style salad.
8. Salads need not be boring- There is so much more to salad than lettuce and dressing. Try it with different greens like arugula, spinach and watercress. Fruit, nuts and beans like edamame also add to taste and texture. Try grilling vegetables traditionally eaten raw and vice-versa. Experiment with vinegar, oils, fruit juices and even yogurt for dressings.
9. Eating healthy is convenient- take advantage of ready to eat packages. Canned fish, bagged salads and ready cut fruits from the supermarket.
10. Explore world cuisines- get inspiration from the cuisine of a different culture. Much of world cuisine especially from Asia and the Middle East are considerably healthier than American and just as tasty. Oftentimes the ingredients used can be incorporated into a local dish to creating something that is fantastically new and interesting.
