Nutrition Insights: 7 Easy Ways to Eat Healthier (with Strawberry Orange Sherbet Recipe)

The key to better health is learning the difference between healthy and unhealthy nutrients. The decisions we make greatly affect our health. Making a few simple healthy and nutritional changes to our dietary choices can have a profound and positive impact on our health, well-being, energy levels, and life expectancy. For example . . .

o Healthy proteins provide the amino acids our bodies need to build and repair lean body mass (such as muscle, skin, hair, and nails) and are low in saturated fat, cholesterol, and chemicals. Good sources include wild-caught salmon, beans, vegetables, soy products (tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts), and peanut butter.

o Unhealthy proteins are loaded with saturated fat, cholesterol, hormones, or antibiotics (like beef, lamb, bacon, and hot dogs). While they provide your body with necessary amino acids, they also clog your arteries and compromise your immune system.

o Healthy fats are unsaturated fats (mono and poly), omega 3 and omega 6 fatty acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flaxseed and walnuts. They help your body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene.

o Unhealthy fats are saturated fats and trans fatty acids (trans fats), such as butter and margarine. These fats contribute to heart disease, stroke, high cholesterol and triglyceride levels, high blood pressure, and obesity.

o Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, pumpkin, green leafy vegetables, sweet potatoes, beans, and whole fruits. These help lower cholesterol, aid digestion, regulate blood sugar and insulin levels, and reduce caloric intake.

o Unhealthy carbohydrates are high in sugar and are called simple carbohydrates, such as candy, white bread, soft drinks, ice cream, cakes, and cookies. These increase blood sugar and insulin levels, and increase caloric intake (considered empty calories).

Eating nutrient-dense foods that are high in antioxidants, phytochemicals, and fiber help the body function optimally, promote overall wellness, and improve digestion. These nutrients also help fight and prevent heart disease, cancer, and diabetes, strengthen the immune system, slow the aging process, increase energy, and improve cognitive performance.

Also, as we age, our appetite decreases, which makes it even more important to choose foods wisely. When everything counts, choosing foods with the highest nutritional profile is more important than ever.

An easy way to make your nutritional choices is to look for foods that are bright in color, as they generally contain more beneficial vitamins, minerals, and phytochemicals. For example, red grapefruit and pink grapefruit have the heart-healthy, cancer-fighting antioxidant phytochemical called lycopene, while white grapefruit does not. Here are seven simpler ways to start eating healthier.

1. Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more vitamins and minerals like vitamins A and C, thiamin, riboflavin, calcium and potassium. It also has more fiber than iceberg lettuce.

2. Eat brown rice instead of white rice. Brown rice naturally has more fiber and riboflavin, and less sugar than white rice. It digests slower and is more filling.

3. Switch from white bread to brown or whole grain bread. Whole grain and whole grain breads have more fiber, iron and potassium. Slice for slice, they are more filling and satisfying than white bread.

4. Drink iced tea (black, green, and herbal) instead of soda. Black, green and herbal teas provide antioxidants and phytochemicals that improve your health. Unlike soda, you can control the sugar content when you make your own iced teas.

5. Choose whole grain or whole wheat cereals with bran instead of sugar-coated cereals. Whole grains and whole grains with bran naturally have more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar-glazed cereals. In addition to having less sugar, they are metabolized more slowly and are more satiating. This way you will have more energy during the day and you will not feel hungry right away.

6. Switch from cow’s milk to fortified soy milk. Soy milk contains no cholesterol or hormones and is extremely low in saturated fat. It also provides isoflavones and other beneficial phytochemicals that promote good health. Fortified soy milks also contain easy-to-absorb calcium, vitamins D and B6, and some even add additional antioxidants (such as vitamins A, C and E), folic acid and omega-3s.

7. For dessert, eat frozen fruit sorbet instead of ice cream. Frozen fruit sorbet is fat-free, cholesterol-free, and has more fiber. It’s also loaded with antioxidant vitamins A and C, and contains beneficial phytochemicals.

To get started, try Monique N. Gilbert’s delicious and nutritious homemade sherbet recipe. It contains no cholesterol and is high in antioxidants, phytochemicals, and fiber.

Strawberry and orange sorbet

1-1/2 cups frozen strawberries

1/3 cup orange juice

1/3 cup fortified soy milk

2 tablespoons canned pumpkin

1 tablespoon of honey

Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Place in freezer until ready to serve.
Makes about 2 servings

Copyright © Monique N. Gilbert. All rights reserved.