HEALTHY EATING TIP #7-10

Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.

* Beans: Black beans, navy beans, garbanzos, and lentils are good options.
* Nuts: Almonds, walnuts, pistachios and pecans are great choices.
* Soy products: Try tofu, soy milk, tempeh and veggie burgers for a change.
* Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Complete, incomplete and complementary proteins

* A complete protein source—from animal proteins such as meat, poultry, fish, milk, cheese and eggs—provides all of the essential amino acids.
* An incomplete protein—from vegetable proteins like grains, legumes, nuts, seeds and beans—is low in one or more essential amino acids.
* Complementary proteins are two or more incomplete protein sources that together provide all of the essential amino acids your body needs. For example, rice and dry beans are each incomplete proteins, but together they provide all of the essential amino acids.
* Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.
* Why are complete and complementary proteins important? Complete and complementary proteins that provide all of the essential amino acids will fill you up longer than carbohydrates because they break down more slowly in the digestive process.


HEALTHY EATING TIP #8

Add calcium & vitamin D for strong bones

Calcium and vitamin D are essential for strong, healthy bones—vitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Great sources of calcium include:

* Dairy products, which come already fortified with vitamin D.
* Dark green, leafy vegetables, such as kale and collard greens
* Dried beans and legumes


HEALTHY TIP #9

Limit sugar, salt, and refined grains

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar, salt and refined starches.

Sugar and refined starches

It is okay to enjoy sweets in moderation, but try to cut down on sugar. Sugar causes energy ups and downs and adds to health problems like arthritis, diabetes, osteoporosis, headaches, and depression.

* Give recipes a makeover. Often recipes taste just as good with less sugar.
* Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it! Try sparkling water with lemon or a splash of fruit juice.
* Eliminate processed foods. Processed foods and foods made with white flour and white sugar cause your blood sugar to go up and down leaving you tired and sapped of energy.


Salt itself is not bad, but most of us consume too much salt in our diets.

* Limit sodium to 2,300 mg per day, the equivalent to one teaspoon of salt. Most of us consume far more than one teaspoon of salt per day.
* Avoid processed, packaged, restaurant and fast food. Processed foods like canned soups or frozen meals contain hidden sodium that quickly surpasses the recommended teaspoon a day.

HEALTHY TIP #10

Healthy eating tip 10: Plan quick and easy meals ahead

Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks.

Plan your meals by the week or even the month

One of the best ways to have a healthy diet is to prepare your own food and eat in regularly. Pick a few healthy recipes that you and your family like and build a meal schedule around them. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.

Shop the perimeter of the grocery store

In general, healthy eating ingredients are found around the outer edges of most grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products. The centers of many grocery stores are filled with overpriced, processed foods that aren’t good for you. Shop the perimeter of the store for most of your groceries (fresh items), add a few things from the freezer section (frozen fruits and vegetables), and the aisles with spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).

Cook when you can

Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Cooking ahead saves time and money, and it is gratifying to know that you have a home cooked meal waiting to be eaten.

Have an emergency dinner or two ready to go

Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or cook.

Stock your kitchen to be meal ready

Try to keep your kitchen stocked with recipe basics:

* Fresh and frozen fruits and vegetables.
* Recipe and soup starters such as garlic, onions, carrots, and celery.
* Healthy staples like brown rice, white Basmati rice, whole-wheat pasta, quinoa, and wild rice.
* Whole wheat bread and tortillas for healthy sandwiches and wraps.
* Beans such as lentils, black beans, chickpeas, black-eyed peas, kidney beans, fava beans, and lima beans.
* Frozen corn, peas, and other vegetables to add to recipes or for a quick vegetable side dish.
* Frozen fruit and berries to make smoothies or frozen desserts.
* Dark greens for salads, plus salad add-ins like dried fruit, nuts, beans, and seeds.
* Fresh and dried herbs and spices.
* Healthy fats and oils for cooking, such as olive oil and canola oil. You can also try specialty oils like peanut, sesame, or truffle oil for adding flavor.
* Unsalted nuts for snacking, like almonds, walnuts, cashews, peanuts, and pistachios.
* Vinegars, such as balsamic, red wine, and rice vinegar for salads and veggies.
* Strong cheeses, like aged Parmesan or blue cheese for intense flavor in salads, pasta, and soups.