Healthy Nutrition:  Seven Simple Ways to Eat More Wholesome

(with Strawberry Orange Sorbet Recipe)

By Monique N. Gilbert, B.Sc.

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

  •  Healthy proteins provide the amino acids our bodies require to build and repair lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals.  Good sources include wild salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and seitan (wheat gluten). 

  •  Unhealthy proteins are loaded with saturated fat, cholesterol, hormones, or antibiotics (like beef, lamb, beacon and sausage).  While they give your body the needed amino acids, they also clog arteries and compromise your immune system.

  •  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 flax seeds and walnuts. They help your body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene. 

  •  Unhealthy fats are saturated fats and trans fatty acids (trans fats), like butter and margarine.  These fats contribute to heart disease, stroke, high cholesterol and triglyceride levels, hypertension and obesity.

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

  •  Unhealthy carbohydrates are high in sugar and are called simple carbohydrates, like candy, white bread, sodas, ice cream, cake and cookies.  These spike blood sugar and insulin levels, and increase caloric intake (they are considered empty calories).    

Eating nutrient-dense foods that are high in antioxidants, phytochemicals and fiber help the body function optimally, enhance the cardiovascular system, promote overall well-being and improve digestion.  These nutrients help fight and prevent heart disease, cancer and diabetes; strengthens the immune system, slows the aging process, increases energy and improves cognitive performance.

Additionally, as we age our appetite lessens, making it even more critical to choose foods wisely.  When every bit counts, picking 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, for they usually contain more beneficial vitamins, minerals and phytochemicals.  For example, red and pink grapefruit have the heart-healthy, cancer-fighting antioxidant phytochemical called lycopene while white grapefruit does not.  

Here are seven more simple ways to start eating healthier and more wholesome.

1.  Switch from iceberg lettuce to romaine lettuce.  Romaine lettuce has more vitamins and minerals like vitamins A and C, thiamine, 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 sugars than white rice.  It is digested slower and is more filling.

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

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

5.  Choose whole-grain or whole-wheat cereals with bran instead of sugar-coated cereals.  Whole-grain cereals and whole-wheat cereals with bran  naturally have more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar frosted cereals.  Besides having less sugar, they are metabolized slower and are more filling.  So you have more energy during the day and you will not get hungry right away.

6.  Switch from cows milk to fortified soymilk, nutmilk or oatmilk.  Soymilk, nutmilk (almond or coconut) and oatmilk contains no cholesterol or hormones, and are extremely low in saturated fat.  Soymilk also provides isoflavones and other beneficial phytochemicals that promote good health.  Fortified soymilks, nutmilks or oatmilk also contain easy to absorb calcium, vitamins D and B6, and some even add extra antioxidants (like vitamins A, C, and E), folate and omega-3.

7.  For dessert, have frozen fruit sorbet instead of ice cream.  Frozen fruit sorbet is fat and cholesterol free and has more fiber.  It is also loaded with antioxidant vitamins A and C, and if you use soymilk, contains beneficial phytochemicals.

To get you started, try this delicious and nutritious homemade sorbet recipe by Monique N. Gilbert. It is cholesterol-free, and high in antioxidants and fiber.

Strawberry Orange Sorbet

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   1-1/2 cups frozen strawberries

   1/3 cup orange juice

   1/3 cup fortified soymilk (nutmilk or oatmilk)

   2 tablespoons canned pumpkin

   1 tablespoon honey

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

Makes about 2 servings

Copyright © Monique N. Gilbert.  All rights reserved.

Monique N. Gilbert, BSc  is a Natural Health Advocate, Freelance Writer and Author of Virtues of Soy: A Practical Health Guide and Cookbook. 

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Author Bio . . .

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989.  Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

                Click here to read more articles by Monique N. Gilbert, B.Sc.

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