What to Eat: The Ten Things You Really Need to Know to Eat Well and Be Healthy by Luise Light

Author:Luise Light [Light, Luise]
Language: eng
Format: epub, pdf
Tags: aVe4EvA
Publisher: McGraw-Hill eBooks
Published: 2006-08-09T20:00:00+00:00

2 tablespoons sunflower seeds, cashews, almonds, walnuts, pistachios, pumpkin seeds 1 apple, small cluster grapes, 1⁄4 cup berries, 1⁄2 cup cubed cantaloupe or pineapple, 2 tablespoons raisins, 1 tangerine, 3 apricots (sulfite-free) 1–2 tablespoons nut butter with celery or carrot sticks

CHILLED SNACKS

2 tablespoons cottage cheese 1-ounce string cheese 1 deviled egg 2 tablespoons hummus with 2–3 whole-grain crackers 6-ounces yogurt with chopped fruit, dates, nuts 2 tablespoons almond or peanut butter with apple

slices 5–6 marinated, grilled tofu squares 2 slices (2 ounces) cooked turkey or chicken breast

A Week’s Worth of Healthy Eating

The upcoming seven sample menus are built around the “Ten Rules for Healthy Eating” in Chapter 2 and the Guide to Healthy Eating in Chapter 4. The menus are planned around 1,600 to 2,000 calories a day, which leaves “wiggle room” for bigger appetites to add occasional desserts or bigger portions. To lose weight, if that’s your interest, you’ll probably need to stick to about 1,600 calories for women or 1,800 calories for men. But especially when you’re dieting, you should try to eat the minimum number of servings in the Guide to Healthy Eating daily.

If you’re one of the people who find it difficult to eat all the recommended fruit and vegetable servings daily, you might want to keep a fruit and vegetable diary for a week. Make a note of the types and numbers of fruits and vegetables you eat every day. See if you are eating a rainbow of colorful fruits and vegetables each week: blue, purple, dark green, red, yellow, orange. These natural colors are associated with different powerful antioxidants. There are thousands of chemical antioxidants that protect us from toxins and metabolic wastes and boost our immunity. Some work inside of cells, some outside, and many work together synergistically. So for optimal health, you need to eat a rainbow of natural colors. Variety is your best protection! Eat different whole grains, meats, vegetables, and fruits each week, and choose natural fats, which are important to staying healthy and looking good.

Sample Menus

You can mix up these meals and snacks and substitute ingredients you like for ones you don’t, as long as they are roughly comparable in protein, carbohydrate, and fat. Look up their food values in a book of food counts or use a food calculator on the Internet. Use these menus as models when you’re planning what to eat out or take to work. Use them, too, when planning provisions for a long road trip. Recipes for dishes marked with an star (*) are in Chapter 6.

Don’t leave out anything, even salad dressing. You need some fat in your diet. Don’t worry, real olive oil won’t make you fat as long as you don’t overdo it. Low-fat dressings often have more sugars and carbohydrates, which are not great tradeoffs for weight-conscious people.

SUNDAY

Brunch

Smoothie: 1 cup milk with 1⁄2 cup unsweetened,

frozen berries, 1⁄2 banana 1 poached egg 1⁄2 whole-wheat bagel 1 tablespoon cream cheese 2 orange wedges Water, tea, or coffee

Dinner

4-ounces roast chicken, without the skin

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