Wednesday, May 1, 2013
- Stock your kitchen with good fats such as nuts, nut butters, olive oil, avocados, fish, and flaxseed.
These foods contain primarily unsaturated fat, which is good for your heart and blood vessels because it helps lower your bad cholesterol and may increase your good cholesterol.
- Clear your shelves of foods that have trans fats.
These fats clog your arteries and raise your LDL cholesterol and lower your HDL cholesterol. Trans fats are found in margarine, doughnuts, cookies, chips, candy, pastries and crackers. Trans fats will be found on a nutrition label. Look at the ingredient label for “hydrogenated” or “partially hydrogenated” oils.
- Place seasonal fruit in an easily accessible spot in your kitchen.
Having nutritious food available makes it more likely you will eat it and get your recommended 3-5 servings per day. In the summer it is easier to have fresh fruit available. In the winter try pears, apples, navel oranges, pink grapefruit and grapes.
4. Fill your pantry with whole grains rather than refined-grain products such as white rice and white – flour foods.
Whole grains offer fiber, folic acid, magnesium, vitamins E and B6, copper, zinc and dozens of phytochemicals. Just because the food is brown, do not assume that it is whole grain. Look for one of these words - whole grain, whole wheat or rye as the first item in the ingredient list. Whole grains contain more fiber than white flour products, making it easier for you to get your recommended 25 grams of fiber each day.
5. When you prepare a healthful dish, make enough so that the leftovers can be frozen for additional meals. Then separate the meal into individual serving sizes before freezing.
Having a meal always ready to defrost is a timesaver and an easy way to reduce stress. It will also control your portions.