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Sunday, November 7, 2010
Eating Well for Health
I have about 30 minutes to share what I have learned about eating well for health. My favorite books in the Calgary public libraries seem to be about food, nutrition, wellness, longevity and health. Of course I also read other subjects but my main pre-occupation is to learn more about healthy eating for good health.
Here are the major components of how to eat well for your health, based from my readings:
1. Eat mostly plant foods. This includes fresh fruits and vegetables, preferably grown by local farmers who don’t use artificial fertilizers and insecticides. Have at least 5-7 servings of plants foods everyday, in rainbow colors.
2. Choose healthy fats. Fatty fish like salmon, mackerel and sardines, are excellent sources of Omega 3s which could boost and enhance brain functioning. Between red meat and fish, choose fish instead.
3. Limit your intake of processed foods (cakes, ice cream, Coke) or avoid them altogether. Sugary foods have been linked to diabetes and obesity. Choose instead whole, unprocessed foods like oats, brown rice, wheat, beans.
4. If you need to fry, do so at a medium temperature to preserve the enzymes in the food and use as little oil as possible. If you need to grill (sugba, in Cebuano term), marinate your meat with soy sauce and crushed garlic. The garlic prevents the oxidative process when the meat is burned during the grilling process.
5. If you want to eat in a restaurant, ask for veggie salad to go with your main course. Avoid fatty and salty foods when ordering.
6. Drink green tea. It has antioxidants that will help your body combat oxidative stress.
7. Drink low-fat milk everyday. It is a good source of calcium.
8. Red meat is still a good source of proteins not found in plant foods. Choose lean or extra lean red meat. Use them as side dish to go with your veggies.
9. Choose healthy snacks such as fruits or nuts. Snacks should ward off hunger, and therefore, they should not be as huge as your main meals.
10. Take a multi-vitamin-mineral supplement everyday.
There. These are the basics. I suggest you read more about new, scientific research on how some foods can be our medicine. Remember, you are what you eat.
Enjoy eating for health!
Posted by Amy Chaves