Eating fruits, vegetables, lean meats, and whole grains is wonderful.
However, as proud as I am of you for eating your green beans, it doesn’t quite count if they are deep-fried and served with a side of mayonnaise!
Preparation is the key to enjoying the health benefits of foods.
A few healthy Food Prep Buzz Words:
- Steamed
- Blanched
- Poached
- Broiled
- Grilled
- Baked
- Boiled
Foods prepared in one of these manners tend to be lower in fat and calories.
Did you know, food preparation also determines how your body uses the nutrients found in certain foods? For example, Baked or boiled fish delivers heart-healthy omega 3 fatty acids more effectively than fried, salted, or dried fish.
For even more enhanced nutrient absorption, look at food pairings. Adding tofu or low-sodium soy sauce to baked or boiled fish further enhances the cardiovascular health benefits of the fish!
Try this Rollin’ Oats Recipe for a perfect pairing:
- Broiled Salmon w/ Spinach & Toasted Pumpkin Seeds (Gluten-Free, Dairy-Free)
Other tips:
- Order sauces and salad dressings on the side. This will help you control how much you use. Sauces and salad dressings are often diet disasters packed with fat and calories.
- Substitute! Ask for steamed vegetables without butter in place of french fries. If ordering a burger, substitute large lettuce leaves for the bun and enjoy a “Green”-wich!
- Slow down and enjoy your meal. Focus on what you are doing. You will end up noticing your satiety signals sooner, thus eating less.
