Healthy Food Choices

We all know we should eat more fiber and add more fresh veggies to our diets, but sometimes the whole thing just seems far too daunting. We make excuses we have not got the time to make healthy food. Yet really when you think about it what can be faster than peeling a banana, it is a portable and naturally wrapped food packed with potassium and essential minerals.

Small changes in our eating patterns can make a huge difference to our health. Basically we need to cut down on the highly processed empty calories such as cakes, cookies and sweet desserts. That does not mean that they are a forbidden food, there should be no such thing in a healthy diet, but they should be eaten in moderation once a week rather than once a day.

Instead of eating a sugary doughnut that sends your sugar levels spiraling upwards eat some chopped carrots or a piece of fruit. Eating too much sugar has health implications way beyond obesity, it is also associated with the onslaught of middle aged diabetes.
Drink a large glass of water about a half an hour before you eat.
Incredibly modern research has shown that if you have the same amount of calories in a liquid form the food stays in your stomach for longer leaving you feeling fuller for longer.
Have a light non creamy soup before your meal.
Reduce the portion size of potatoes and meat slightly and add two extra vegetables
Never shop when you are hungry you are more likely to buy fattening sugary products and of course once they are in the house you are to eat them!
Eat whole meal pasta rather than white pasta, as whole grains are better for you. Introduce this change gradually by eating penne rather than dried spaghetti made with white flour.
Eat brown whole meal bread rather than white flour.
Swap porridge for breakfast instead of a sugary cereal such as granola to sweeten porridge use dried apricots and prunes
Margarine, butter, cream, mayonnaise and sour cream add fat to vegetables and fruits. Try using nonfat or low-fat versions of these foods. Instead of butter use fresh herbs as a seasoning. Any soft herb such as rosemary, thyme, mint, tarragon or sage can be used to flavor veggies naturally.
Remove the skin and fat from chicken before cooking and use the breast rather than the leg because it is lower in fat.
Rim all visible fat from red meat before preparing the meat.
Salmon and trout are healthy choices because they are packed with omega 3 fatty acids, have fish at least once a week instead of meat.
Start your meal with a salad, use as much veggies as you like and be creative use lettuce tomatoes, carrots, onions, sweet corn, oranges, apricots, cucumber, strawberries, olives, gherkins and bell peppers.
Use lemon juice to flavor a salad rather than a high fat creamy dressing.
Desperate for a cookie, then have one but choose a fig roll with added fruit as it has a natural sweetness.
Small changes make a huge difference. For instance a skimmed milk latte has half the calories of a full fat milk coffee.
Take a packed lunch to work and avoid going out and eating processed food.

Greek Salad

4 large ripe heirloom tomatoes, and cut into wedges
4 green tomatoes sliced
Olive oil
Salt and pepper
Feta cheese
Olives black or green

Place all the ingredients together in a plastic Tupperware container and eat with a wholegrain brown roll with no butter.

For Dinner have a healthy stir fry with vegetables which is quick and easy to prepare.

Serves 4

Chicken and Mixed Vegetable Stir-Fry

2 boneless, skinless chicken breasts cut into strips about a half an inch in thickness
Vegetable oil
Sesame oil
1 garlic clove
2 carrots, peeled
1/2 red pepper
1/2 yellow pepper
1/2 green pepper
2 celery stalks
1/2 jar baby sweet corn
200g bean sprouts
1 tablespoon dark soy sauce
3 tablespoons oyster sauce
Toasted sesame seeds
Fresh Egg noodles

Prepare the chicken and mixed vegetable stir-fry
Slice the carrots, celery and peppers into even sized pieces. Heat a wok until very hot and then add 2 tablespoons of vegetable oil and sauté the garlic for twenty seconds. Toss in the sliced peppers celery and carrots and stir-fry for another 30 seconds, then add the bean sprouts and sweet corn. Add a generous splash of soy sauce and take out of the pan and leave on a plate whilst you cook the chicken. Cook the noodles in a large pan of boiling water for 2-3 minutes until soft. Drain well and toss in sesame oil.
Add tablespoon vegetable and sesame oil to the wok. Add the chicken and stir-fry for 3 minutes or until it loses its color. Add the vegetable back to the wok with the noodles and toasted sesame seeds. Stir in the soya sauce and oyster sauce. Cook for 1 minute, stirring constantly.

Article provided courtesy of Cookware Help a consumer guide to cookware