You can infuse your diet with new and exciting flavors and enhanced nutritional value by making a committment to make small changes in the way you select and prepare food. I know, life is fast and you are probably thinking that you don't have time to put more care into what you put into your body. In the long run, though, you will save time by reducing the number of health issues you have to deal with as you age. You might also find yourself with more energy, increasing your personal productivity.
Or pershaps you believe that because many of your meals are consumed in restaurants, there is little hope of finding practical ways to eat healthier. Eating out is certainly a challenge, but despite trends, what we do in our kitchens still has a major impact on our diets and health. It is estimated that over one-third of Americans cook two or more meals a day at home, according to US Department of Energy statistics.
The secret is to avoid biting off more than you can chew--pun intended. Initially, start small with smart substitutions to reduce fat, calories, and cholesterol. For instance, instead of regular bacon, try turkey bacon or Canadian bacon. Replace ground beef with ground turkey or chicken. Reduce meat consumption by using more beans, tofu, and hummus. They provide protein and other nutritional benefits, such as dietary fiber.
Use cooking sprays to replace butter or oil when preparing fried or sauteed foods. Often you can use fat-free or low fat yogurt n lieu of cream cheese. Try two egg whites or a quarter cup of egg substitute for each whole egg. Experiment using applesauce for half the butter, oil, or shortening called for in recipes for baked goods.
Stop eating white bread. Eat whole-wheat or rye or more pita bread or torilla wraps for sandwichs. Replace regular pasta with the whole-wheat variety. When you eat waffles or pancakes, try using pureed fruit or fruit slices instead of syrup. Start substituting brown rice, wild rice, or barley for bleached white rice.
Marinades are a great way to enhance the taste and consistency of meat, but they are often oil-based. Fruit juices and balsamic vinegar can be used instead. Cut down on salt through the use of herbs. Buy fresh herbs when available, or the dried variety and see what works for you. The use of basil, chives, cilantro, dill, marjoram, mint, oregano, parsley, rosemary, sage, tarragon, and thyme can all open up a whole new dimension of taste. Depending on the recipe, they can be used alone or in combinations to create wonderful new flavors.
Lean to embrace the least popular, under consumed powerhouse vegetables by making them taste better. Too many Americans shy away from vegetables like Brussels sprouts, cauliflower, broccoli, collards, mustard greens, and kale because the don't enjoy eating them. Yet, they are some of the riches sources of phytochemicals which have been shown to be effective in reducing serious illness, such as heart disease and cancer. In large measure, we avoid these vegetables because their taste can be too bland or too overpowering.
The key is to alter their taste. A few sprinkles of extra virgin olive oil or toasted sesame seed oil, for example, can enhance the taste of our least favorite vegetables. The addition of garlic, lemon juice, or cayenne pepper also can alter their taste in pleasant and surprising ways. Plus, ginger and almost any combination of herbs can create flavors to please your taste buds.
Go raw. Cut up celery, cucumbers, carrots, and bell peppers and place them in a plastic storage container in the refrigerator to have a convenient source to replace chips or cookies and other unhealthy snacks. Nuts also can satisfy your urge to nibble. Walnuts are especially nutritious. Unlike other nuts, they contain beneficial omega-3 fatty acids and polyunsaturated fat. This is similar to the health benefits gained from eating fish, such as salmon.
Make an effort to alter not just ingredients, but cooking habits as well. For instance, retain the nutritional value of vegetables by cooking them quickly. Most people overcook them. Keep any cooking liquids to cook other vegetables or to add to vegetable or soup stock. Cook root vegetables like potatoes and beets in their skins to minimize the loss of nutritional value.
Handle foods properly. Use vegetables within several days of purchase because longer storage can cause them to lose their natural moisture. Don't wash them before storing since that can accelerate decay. They should be loosely wrapped, preferably in perforated plastic bags. Cut off the leafy tops of vegetables, such as carrots and beets, before storing to prevent nutrients from being leeched out.
Again, the secret to success is to start small, building on subtle changes until you have established new and significant ways of making meals. Long standing routines and habits are difficult to break, so don't be too hard on yourself in the beginning. Instead, before buying food or planning a meal, take a moment to think. Begin to establish the habit of developing a mental checklist. Ask yourself questions. How can I vary the ingredients I normally eat? What are the options for substituting something different and healthier? Since you will be adding new ingredients, make a list. Never hesitate to experiment.
Before you prepare the meal, review your cooking options. For example, if you normally fry something, ask yourself if you can bake it instead. In the beginning all of this will require extra planning and effort and you may be tempted to revert to your old eating and cooking habits. If you persist, though, eating better will gradually become second nature. The result will be better health and more energy. And, after all, isn't that the foundation of a vibrant lifestyle?
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