Analysis of Food and its Effect on the Body
The benefits of eating nutritious food are greater than you could ever imagine. Losing weight, having more energy, and lowering blood pressure are just a few of the ways you can eat nutritious meals. Understanding the link between nutrition and disease may encourage you to think twice about the next dish that you prepare.
The way that you perceive science and what you do for your family, can change your lives forever. Understanding nutrition is not so difficult and it can be beneficial to your health at the same time. Let's dive a bit deeper into how we eat on a daily basis.
Nutrition and Chronic Disease
It is no secret that the food we put in our bodies our long-term well-being as well. The nutrients that we can put in our system we need to function as we should, but they can also prevent many diseases. What nutrient-enriched foods could you be enjoying that can decrease your risk of certain diseases?
- Plant-based diet can prevent diseases such as: diabetes, heart disease, prostate cancer, breast cancer, hypertension, and obesity.
- Foods with high antioxidants can help with diseases related to stress.
- It is best to replace saturated fats with unsaturated fats as it will help keep cholesterol down.
- Even if you already have a disease, getting the right nutrients from your food can still benefit you.
Putting unnecessary fats and fillers into our bodies does nothing to assist with our ability to function. In fact, it can have a negative impact on how we live our daily lives and science has proven that.
5 Reasons Why Fruits & Vegetables are the Right Choice
You are probably already aware that fruit and veggies are an excellent source of nutrition for you and your family. However, you may not understand why. Here are 5 reasons why fruits and veggies are among the best foods you can eat.
- Fruit helps reduce the chance of Type 2 diabetes and certain cardiovascular diseases.
- Veggies and fruit add color to any dish.
- Vegetables help you to stay energized throughout the day and are low in calories.
- Fruit also contains potassium which can prevent bone loss and kidney stones.
- Fruit and vegetables reduce the risk of specific diseases such a heart disease and cancer.
It is also crucial to remember that fruits and vegetables are easily accessible and be purchased in bulk. There are unlimited meal choices that you can create with vegetables such as green beans, spinach, lettuce, and cucumbers.
Nutritious Ingredients in Ethnic Meals
Fruits and veggies are used in many different meals. They are also used in ethnic cuisines. You may be wondering what makes these ethnic choices healthier than what may already be in your kitchen. You may also have heard that many of them are high in fat and calories. This is not always the case. Here are some delicious and nutritious ethnic food options for you and your family.
1. French – French Cuisine is an excellent choice if you want a delicious and nutritious option.
A Niçoise salad is a great option because it contains fresh tuna, veggies, and potatoes which have a lot of potassium. Ratatouille is another good choice as it uses olive oil and contains eggplant, zucchini squash, and herbs such as parsley and basil. Mussels/Moules are other nutritious options as they are loaded with potassium, protein, and do not contain much sodium. A Bouillabaisse can also be an option as it uses lean fish and a base that contains garlic, tomatoes, onions, and thyme. It is also not very high in sodium.
2. Greek – The Mediterranean diet is primarily based on Greek foods. These dishes contain a lot of fish, fresh veggies, and fruits, as well as whole grains. Olive oil is in many Greek dishes which a heart-healthy ingredient. There are some minor pitfalls to enjoying Greek dishes:
- Too much olive oil can have a negative impact on your body. There should be no more than 100 calories for every tablespoon.
- Traditional Greek dishes such as deep-fried vegetables can be full of calories.
- Gyro has a lot of calories and fat and it is best to stay away from this if possible.
Making Meals without Salt
In order to maintain a healthy diet, you may want to stick with cuisines that do not contain a lot of salt. You may be wondering how do you make food taste good without salt? It may sound impossible, but there are substitutions and ways to enjoy food without all of the sodium. Salt is linked to heart disease and high blood pressure, so let’s get rid of it!
- Light salts or salt substitutes can be a good option if you want the taste of salt without all of the risks. Potassium chloride can be used as a substitute for salt. This does not contain any sodium but has a flavor much like salt. This is not a good choice if you have problems with your kidneys or your heart. Many people use this is on baked potatoes.
- Herbs and spices can be used to add flavor to certain dishes. You will want to stick with herbs that are free of sodium such as dried or fresh herbs. Thyme and parsley are good for poultry and chives and tarragon are the best choices for seafood.
- Juices and vinegars can also replace the flavor of salt to your food without adding the sodium and the heart risks. Wines can also be a good choice. Orange, lemon, and lime juice can add flavor and also create a healthier dish.
- Red wine and champagne can be used in meals. Herb-infused juices and extracts such as vanilla and almond can replace salt as an ingredient.
Creating your own blend of herbs and spices to add to your food is also an option if you have previous cooking experience.
Making Meals without Sugar
Sugar has been linked to heart disease and diabetes. There is absolutely nothing good about it. It contains no essential fats, proteins, or vitamins. If you enjoy the taste of sugar, then it is best to find a substitute that best suits your recipe. Adding sugar to your food cannot benefit you or your health. Here are some options for sugar substitution.
- Honey is a great sugar substitute. It contains minerals, vitamins, and antioxidants. Studies have also shown that honey can lower cholesterol. Honey does contain sugar, but it cannot harm you combined with its other ingredients.
- Stevia is an option that is made of natural ingredients. It does not have any calories and you cannot gain any weight from adding this to a recipe. It also has the ability to lower insulin and blood sugar levels. Many people use this as an option in their coffee and tea.
- Yacon syrup is made with the yacon plant and is a much more nutritious option than sugar. It is very thick and tastes a lot like sugar without the harmful effects on your health. Studies have also shown this to be an active weight loss ingredient.
Learning to Cook Nutritious Meals
All of these options may sound intriguing to you, but you may be wondering how you are going to find the time to prepare these dishes? That is why is it important to have a cooking class so you can learn about cooking basics and the importance of substitution, as well as cooking with veggies and fruits. You can do some research online regarding cooking classes in your area. There may be classes available at a local college or university.
Once you know the basics, after you take your cooking class, there are some other steps that you can take to begin the process of learning to cook the right way.
- There are numerous online resources where you can locate nutritious recipes. Online recipe catalogs such as Cooking Light may be a good resource as well as picking the brain of your friends.
- Once you have recipes, it is best to take it one at a time. Learn one by heart, gain the magic touch and then try a new recipe. You will be able to create your own recipe book once you have become an expert at one.
- Roast your vegetables. If you prefer not to eat your veggies raw, then your best bet is to roast them if you want to add flavor.
- Ingredient substitutions are important. This doesn’t just apply to salt, but oils and other fattening ingredients.
- Study your grocery list before heading to the store.
It is okay to not know the basics but that is no excuse not to learn about what is good for you and your health. Take a cooking class, learn a few new recipes, and that will make all of the difference.
Put it all Together
When you take into consideration the health risks involved with eating poorly, putting all of these steps together should be fairly easy. There isn’t a lot to remember and it is not as hard as preparing for a test or taking time to study every ingredient of chosen food. Once you remember the importance of fruits, veggies, salt substitutions, sugar substitutions, and taking a cooking class, you will have all of the tools that you need to prepare delicious meals on a daily basis and maintain a nutritious diet.
Keep you and your family making the right decisions by learning these few basic rules. Once you are able to implement it, you can learn how to prevent it and instill eating clothes in your life. Stick to those fruits and veggies and stay away from the salt. Creating the right food can make all of the difference.
For more information, please refer to the following pages: