Nutrition as Medicine


General Eating Advice


CHANGE CAN BE FAST OR SLOW:


When first starting out with healthy food, you can continue eating the foods you are used to while adding new delicious foods to your menu.  Some people start out by eating healthy just for breakfast, later for breakfast & lunch, etc.  As soon as you find enough healthy foods that you love,  enough for breakfast, lunch and dinner, you're ready to give up the old foods, maybe for a 3-week trial period. 

IDENTIFY QUICK AND EASY FAVORITES: 

First become familiar with three or four healthy meals, and at least one low-fat salad dressing that you love.  Keep these ingredients available..


PLAN AHEAD:
    

RECIPES:   Keep several recipes in your purse or wallet so you can get ingredients in one shopping trip. 

PREPARE AHEAD:  At night and in the morning, ask yourself: ‘Is it time to soak some beans or grains?’   Pre-chop some veggies or greens and keep them in the fridge.   Keep pre-cooked ingredients in the fridge such as veggies, pasta, rice and beans.  KeepbBags of frozen veggies such as corn, peas, etc. etc. handy - they cook in minutes and can be added to almost anything - or eaten as they are (without butter).  Make it a high priority to identify fat-free salad dressings that you really like (you generally need to make these; can't find them in the store). 

COOK LARGER QUANTITIES and freeze leftovers.  You'll need a good number of plastic containers for the freezer, and small bowls for the fridge.  

KEEP QUICK FOODS available, like fruit, veggies like carrots.  Hummus is a famous and popular quick food that is good to have available at all times.  Store-bought hummus is high in fat and calories, but it's easy to make healthy hummus at home (see our recipes). It's a sandwich spread, dip, or a side dish (everything goes well with a dollop of hummus on the plate).  

Slips or cravings are normal learning experiences that are often the result of not having foods choices readily available.  


CONCENTRATE ON THE TASTE OF REAL FOOD:


Real food may taste unfamiliar at first if your taste buds have been hijacked by salty, fatty, addicting food.  Your taste buds will wake up within 2 - 3 weeks at the most.  Eat slowly and pay attention while eating so you can stop when you are “done,” as opposeo when you are “full.”     


FOOD COMBINATIONS
. . .

are even more exciting than, for example, pasta & marina alone, fruit alone, beans alone, or veggies alone.   All these items taste great together in a quick stir-fry with a variety of textures & flavors:  pasta, marinara, beans, fruit (apples or raisins) and/or veggies, in any combinations!


LOVE YOUR FOOD; DON’T FEEL DEPRIVED:

Include satisfying comfort foods if you feel temporarily deprived, such as pasta (preferably whole grain), potatoes (preferably red or sweet potatoes; or white potatoes if you prefer),  or some richer “seasonings” (nuts, seeds or avocados).  Normally, nuts, seeds & avocados are recommended only as part of a meal (if at all) and not as snacks. 


COMMIT FOR A MONTH – VEGETARIAN OR NOT:
  

At some point you will be ready to eat 100% healthy food for a month, however you define that.  This will allow you to see results and to re-set your taste-buds, revealing a world of culinary variety and excitement.  If you decide this will include dairy, fish, chicken or oil, that is completely up to you.  The more you move toward a plant-based menu, the more powerful the health and weight-loss benefits will.

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published this page in General Advice 2012-02-20 09:15:12 -0500