Healthy Eating

Tips and Ideas for Healthy Eating

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Healthy Eating Tips

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Read the labels on dairy products and choose those with a lower percentage of fat.
Choose leaner cuts of meat and generally cut down on the amount of meat you eat.
Use non-stick pots or pans to sauté meat, poultry, fish and vegetables.
Use meat as an ingredient instead of the main course.
To reduce saturated fat, control the size of your portions, trim the fat off meat and remove the skin from poultry before cooking.
In soups, salads, stews or as a spread, legumes are a very good substitute for meat, minus the fat and with lots of dietary fibre as a bonus. Introduce more alternatives like beans.
Make a meat marinade from nonfat or low-fat salad dressings, wine, flavored vinegars and citrus fruits, such as limes, lemons and oranges.
Sauté vegetables in broth or fruit juice instead butter or oil - you get moisture without fat.
Use 1% or skim milk in soups and puddings, and 1% evaporated milk instead of cream in sauces.
Try cooking methods that don't call for fat, such as braising, baking, grilling, steaming, microwaving or pressure cooking.
Give greater importance to cereals, vegetables and fruits in your meal plan.
Add interest with different types of pasta or rice, and whole wheat noodles.
Introduce more dark leafy green vegetables like spinach or rapini by adding them to salads, soups, or a stir-fry.
Sneak extra vegetables into pasta sauces and other dishes.
Stir chopped fresh fruit or dried fruit into hot cereal or a favorite muffin recipe.
Use fruit purees as toppings for pancakes, waffles, and yogurt.
Make dips and salad dressings with yogurt instead of cream.
Remember that variety is still the best guarantee of a healthy, balanced diet.
Experiment with couscous, quinoa, brown rice, millet, and kasha.
Try combination dishes like casseroles or a stir-fry to introduce different tastes.
Bananas are sodium free and excellent dietary source of potassium. Use them as part of the diet to reduce high blood pressure.


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Did You Know?

Certain foods inhibit, alleviate or reduce symptoms of common health problems.

Most of us know that certain foods can be bad for our health, but did you know that certain foods may alleviate the symptoms of common health disorders like arthritis or diabetes?

A fundamental factor to managing diabetes is diet. For diabetes you should have balanced diet low in fat and sugar. Enjoy fresh green vegetables and food high in fibre.

Arthritis is associated with more than hundred types of disorders. It is characterized by joint inflammation, stiffness, swelling and pain. Anti-inflammatory foods may help ease the pain and stiffness. Cut down on foods containing animal fats and eat plenty of fish. Also try to enjoy fresh green and yellow vegetables and food high in vitamin C. We also recommend diet high in fibre like whole grains and nuts and other high-fibre low calorie food to help control weight.

To counter the effects of hypertension (high blood pressure), eat plenty of fresh vegetables, fresh fruits, legumes, low in fat and high-fibre foods. Cut down on: smoked meat, processed meat, canned and processed foods, added salt and fatty foods.


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