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Fruits and Vegetables - More Matters
Posted: 4/5/2017 11:12 AM by
It seems like every year we get new recommendations from Nutrition Experts about what foods will keep us healthy. Fad diets come and go, but are we supposed to eat lots of carbs or low carbs? Low fat or some fat? It’s easy to be confused! In all of the dietary advice, one thing is common - Eat more Fruits and Vegetables. Remember the 5 a Day Campaign? Now it’s More Matters, and adding more fruit and vegetables to your diet will contribute to your health.
The CDC says that currently, about one third of Americans are obese. The percentage of children, age 6-11 who are obese increased from 7% in 1980 to 18% in 2012. These startling statistics do not bode well for our health in the future. Eating well doesn’t have to be difficult! The following guide for healthy eating is called The GOOD, the BAD and the UGLY!!!!!
1. Fiber Foods (Try to eat at least 25 g per day. The more, the better!)
Sources: Fruits, vegetables, whole grains, nuts, seeds, legumes, beans.
Eat fiber rich foods RAW as often as possible – RAW FOOD contains LIVE ENZYMES!
Ideas for increasing fiber: Washed and ready-to-eat fruits and vegetables; Add berries to morning cereal; Try veggie burgers; Use whole grain bread (Try Ezekiel bread); Use more beans; Add nuts and seeds to salads; Use brown rice; Make mega fiber muffins & pancakes; Fill a large bin with an assortment of raw nuts and dried fruit for snacking.
Foods with little or no fiber: processed foods, processed cereal, white bread, some wheat crackers, meat, milk, eggs, and cheese.
2. Omega-3 Fats The Best!!!!
Sources: Flaxseed (grind 1-2 tbsp. per day in a coffee grinder), Wild Salmon, , Pumpkin Seeds, Walnuts, Cold Pressed Canola oil, Alfalfa sprouts, Soybeans, Organic chicken, Organic eggs
3. Unsaturated Fats (2 types – Monounsaturated, Polyunsaturated)
Monounsaturated: Almonds, Cashews, Peanuts, Pecans, Avocadoes, Canola & Olive Oil
Polyunsaturated: Sunflower Seeds, Pine Nuts, Safflower Oil, Sesame Oil, Corn Oil, Cottonseed Oil, and Fish
4. Water (1/2 your body weight in ounces per day – adults at least 64 oz.)
THE BAD Saturated Fats: Sources: Beef, Pork, Poultry, Bacon, Butter, Cheese, Milk, Cream, Deli Meats, Coconut & Palm Oils
1. Trans fats: Sources: Any food with partially hydrogenated oil or shortening in the ingredients list; some of the following: cookies, crackers, chips, pastries, bagels, donuts, peanut butter, fried foods, coffee creamers, soups, fast food, candy, margarine, salad dressing, cereal bars etc. (Note: You can find transfat free cookies, crackers, natural peanut butter etc. at health food stores. Also, try Earth Balance non-dairy buttery spread (available at Publix) – it’s even great for baking!
2. Sugar “The Enemy” –To find out the number of teaspoons of sugar in a product – divide grams by 4. Read labels, sugar is in foods we don’t think of as sweet. Also, items labelled “Low Fat” are likely to be high in sugar!
Avoid High Fructose Corn Syrup (highly processed fructose) – very unnatural in the body
Avoid Artificial Sweeteners (Aspartame, NutraSweet, Splenda etc.) – synthetic - The Worst!!!!!
Alternatives to White Sugar: Stevia - Raw Honey & Real Maple Syrup, Sucanat “Sugar Cane Natural” - only 2 processings- great for baking!
Eating a plant based diet with more fruits and vegetables, more water and less sugar and processed foods can help you lose weight, feel better, and live longer!
For more information and healthy recipes go to: