Guide to Healthy Eating

By North Star


Increase Your Intake of Plant-Based Foods


Eat "plant only" dinners at least two times per week. "Plant only" means no meat, seafood, poultry, cheese or eggs. While these foods are not necessarily harmful and can be found in low-fat versions, they tend to crowd the vegetables, beans and grains off your plate. Plant foods may reduce your risk of many cancers, including colon, lung, stomach, mouth, throat, esophagus, pancreas and bladder. It can also help lower the risk of heart disease and stroke. So what's left if you don't have meat, fish and poultry on your plate? Try plain old pasta with tomato sauce, bean burritos, lentil soup and salad, stir-fried vegetables over brown rice or soy burgers and vegetable protein crumbles that resemble ground meat.

Do make nearly all of your snacks fruits and vegetables. The National Cancer Institute recommends that people eat at least five to nine servings of fruits and vegetables per day. Phytochemicals, fiber, folic acid and potassium helps to reduce the risk for heart disease and stroke. It's tough to consume even 5 servings per day, if you're snacking on fat-free cookies, hard candy, low-fat ice cream and pretzels. Keep a fruit bowl on your desk, or table at home. Stock the refrigerator with baby carrots and baggies of cut up vegetables.

Whole grains are not the same as refined grains even if they are enriched. Most store bought grain products add back thiamin, riboflavin, niacin, folic acid and iron. Yet they are lacking in copper, magnesium, potassium, zinc and vitamins A and E which are abundant in whole grains but are not added during the enrichment process.

The easiest way to get whole grains is to FIRST buy whole wheat breads and crackers. Check the ingredient list. Many wheat, rye, pumpernickel and oatmeal breads are mostly white or wheat flour. Look for whole wheat as the first flour listed. SECOND, switch to a whole grain breakfast cereal. There are many choices, such as oatmeal, Wheaties, Shredded Wheat, Cheerios and Raisin Bran to name a few. You can also try brown rice, whole wheat pasta, bulgur, millet and other whole grains, however, bread and cereals for most people are the basic staples most often eaten.



Tricks to Sneak in Healthy Foods

* Sneak whole grains into whatever you can get away with! Rolled oats can be added to meatloaf, meatballs, pancakes, muffins and other baked goods.
* Add 1 tablespoon of soy flour to the bottom of each cup of white flour.
* Mix 1 part whole wheat pasta to 3 parts regular white pasta.
* Switch from white flour to whole wheat pastry flour, which is lighter in texture than regular whole wheat flour.
* Try whole grains on the part of the plate usually reserved for plain pasta. Try brown rice, or add barley, millet, rye or wheat berries to regular white rice.
* Add a little bulgar or barley to chili and soups.
* Add canned beans to soups and stews.
* Thicken soups and stews with oatmeal or potatoes.
* If you have a slow cooker, make oatmeal at night and let it cook all night for a warm, whole grain, ready to eat breakfast. Add a little brown sugar, chopped apples or raisins if you like.
* If all else fails make a compromise with your family. Make a sandwich with one slice white bread and one slice whole wheat then you each get half of what you want.



Focus on a Variety of Whole Plant Foods

Choose one or more portions from at least five of the seven plant foods groups each day to get the required vitamins and minerals.

* Leaves - spinach, chard, collards, water cress, kale, lettuce, cabbage, parsley and bok choy
* Flowers - artichokes, broccoli, Brussels sprouts, cauliflower, asparagus
* Fruits - tomatoes, cucumbers, eggplants, peppers, melons, squash, apples, oranges, pears, pumpkin, peaches, grapes, figs, pineapple, berries, mangos and bananas
* Nuts - almonds, cashews, hazelnuts, pecans, walnuts and sesame seeds
* Legumes - soybeans, kidney beans, black beans, lima beans, chickpeas, lentils and black-eyed peas
* Roots - potatoes, beets, onions, leeks, yams, carrots, radishes, daikon, turnips, cassava and horseradish
* Grains - corn, wheat, rice, oats, barley, rye, sorghum, millet, buckwheat, amaranth and quinoa



Increase Grains and Vegetables

* Instead of pasta, try serving a pilaf made with millet.
* In a pasta salad, replace the macaroni with bulgur wheat or brown rice.
* Beans can be featured in bean salads, bean soups, baked beans and chili. Also try them in stews flavored with herbs, wine and tomatoes.
* Use black, red or pinto beans in place of beef in Mexican favorites such as tamale pie, burritos and enchiladas.
* Chickpeas (garbanzo beans) are great in rice dishes or pot pies in place of chicken.
* Try bean patties and burger and bean sauce for pasta.
* Pasta e fagiole is an Italian soup that pairs beans and pasta together.
* Many bean dishes such as chili, etc. are delicious low-fat toppings for baked potatoes.
* Portobello mushrooms have a meaty texture. Brush them with a low-fat vinaigrette or fat-free Italian dressing and grill them for vegetarian "steaks" or "burgers".
* Eggplant, grilled in a sandwich also has a hearty meat-like texture.
* Ratatouille or any leftover vegetable mixture can be used on pizza, in pita pockets, crepes and tortillas or on baked potatoes.
* Make a seasonal ragout. In spring, try asparagus and artichokes. For summer, try tomatoes with herbs. In autumn, try green beans and broccoli, and for winter, try root vegetables such as sweet potatoes, corn, peas and winter squash. Add plenty of herbs, onions, garlic, leeks, perhaps wine, soy sauce or fruit juices.
* Check out the "new" ancient grains such as spelt and kamut and exotic imports like teff, quinoa and amaranth. Buy a bag and try the recipes listed or write to the manufacturer for additional recipes.
* Mix leftover vegetables, or cook fresh chopped vegetables with canned soups or stocks. For a low-fat creamy soup, puree cooked vegetables with the stock.
* Steam chopped vegetables directly on top of rice halfway through the cooking time; add the vegetables when the water level falls below the rice, approximately after 10 minutes.
* For instant cooked spinach with pasta, place spinach leaves in a colander and drain pasta directly onto the spinach leaves. The boiling water will cook the spinach on contact. Toss with your favorite bottled pasta sauce.
* Fold chopped, fresh spinach into hot rice or potatoes. You can buy mashed potatoes from the supermarket deli and spinach from the salad bar for a quick meal.
* Microwave sweet potatoes when there is not time for baking. Prick with a fork and cook the same amount of time as a potato, about 6 to 10 minutes. Top with a sprinkle of Butter Buds, fat-free sour cream, applesauce, mashed banana, a drizzle of maple syrup or a dash of cinnamon or allspice.



Serving Ideas for Cruciferous Vegetables

Cruciferous vegetables are those such as broccoli, cauliflower, rutabagas, turnips and kale. Brussels sprouts and cabbage are receiving a lot of media coverage for their cancer-inhibiting phytochemicals.

* When making mashed potatoes, use half turnips or rutabagas and then mash them with skim milk and butter granules such as Butter Buds.
* Steam Brussels sprouts and then sauté in a non-stick pan with cooking spray. Add a squeeze of Fleischman's Fat-Free Spread and some minced garlic, toss and serve.
* Sprinkle raw rutabaga strips with flavored vinegar and a salt-free seasoning such as Mrs. Dash or salt-free Spike.
* Peel broccoli stems and serve raw.
* Shred cabbage and combine with non-fat mayonnaise, crushed pineapple, raspberry vinegar and a light raspberry jelly.
* Steam or microwave broccoli, kale or Brussels sprouts. Just before serving, squeeze on fresh lemon juice and add a few grinds of black pepper.
* Spray a non-stick pan with a little vegetable oil and brown onions. Add shredded cabbage, chopped apples and chicken broth. Simmer until tender.
* Cube potatoes and onions. Add curry powder and broth. Cook until potatoes are almost tender; then add cauliflower and cook a few more minutes. Fold in non-fat yogurt right before serving.
* Combine turnips, sweet potatoes, onions and carrots (peeled and cubed) with chicken broth. Roast in a 400 oven for 45 minutes. Stir and add more liquid as needed.
* Make a white sauce using low-fat, reduced-sodium cream of chicken soup and nutmeg. Heat and add 1 to 2 tablespoons milk to thin if desired. Serve over broccoli, cauliflower or kale.
* Spread non-fat ricotta cheese over the top of raw broccoli or cauliflower and microwave until tender.
* Chop broccoli or cauliflower into small pieces and hide them in spaghetti sauce or on pizza under the non-fat cheese or stuff into pita pockets with sandwich filling.
* For a cheese look-a-like, top salad or tacos with raw shredded turnips.
* Steam vegetables and top with a little squirt of I Can't Believe It's Not Butter and some grated fat-free parmesan cheese sprinkled over the top.
* Chop and steam kale; serve over small shelled pasta. Spray with a light spray of olive oil cooking spray. Add a few grinds of fresh black pepper and parmesan cheese.
* Steam chopped kale and use it as one of the vegetable toppings on a pizza.
* Substitute kale in any of your favorite recipes that use spinach.
* When making omelets, add finely chopped broccoli along with mushrooms and diced tomatoes. Make a broccoli and cauliflower salad with raisins and fat-free dressing or use non-fat coleslaw dressing.



Boxed Meals Made Healthy

Many boxed foods are low in fat when packaged. Omitting the oil, butter and margarine and substituting skim milk for whole will keep them low-fat. If you can add 2 to 3 cups of steamed, mixed vegetables, the fiber and nutrients will increase. Read labels and try to keep the sodium level as low as possible or use only part of the seasoning packet that comes with the item. Fantastic Foods (look for this brand in health food stores) makes the best dinners that are 0.5g of fat and 220mg of sodium per serving.

* Hamburger Helper - Substitute Harvest Burgers for Recipes, ground, skinless turkey breast or de-fatted ground beef for the ground beef. Use skim milk when milk is called for.
* Tuna Helper - If the reduced-fat directions on the box are followed, then there are only 5 grams of fat instead of 12 grams per serving. Use low-sodium tuna packed in water to reduce the sodium content.
* Macaroni and cheese - Kraft is lower in fat and sodium. Velveeta is the highest. Make the Kraft Macaroni and Cheese with cup of skim milk and omit the margarine and whole milk that are called for. Add a few butter flavored sprinkles if desired.
* Rice-A-Roni - All varieties are above 1000mg of sodium except for the less salt variety. Dry-sauté the rice using a non-stick skillet and cooking spray. Add a can of drained and rinsed beans (pinto, red chili beans or black beans) and 1 cup of frozen, chopped broccoli at the end to increase the fiber content.
* Suddenly Salad - Follow the low-fat directions and check the labels choosing the lowest in sodium content.



Tips for Reducing Fat in Cooked Ground Beef

When preparing a dish that calls for cooked ground beef crumbles such as spaghetti sauce, chili, Sloppy Joes, taco fillings and pizza toppings, the fat content can be reduced by following the procedure described below.

This technique is an excellent way to take advantage of the lower-priced 70% lean ground beef and still have the benefits of a leaner product.

* Brown ground beef in a skillet over medium heat 8 to 10 minutes or until no longer pink, stirring occasionally to break beef into large pieces (about inch).
* Meanwhile, place 4 cups of water in a 1 quart glass measuring cup or microwaveable bowl and microwave on high power 5 to 6 minutes or until very hot, but not boiling (150 to 160 F).
* Using a slotted spoon, remove beef crumbles to a large plate or other container lined with 3 layers of white, non-recycled paper towels and let sit for 1 minute, blotting the top of the beef with an additional paper towel.
* Transfer the beef to a fine mesh strainer or colander. Pour hot water over the beef to rinse the fat. Drain for 5 minutes.
* Proceed as the recipe directs.

If your recipe calls for browning ground beef with onion or garlic, it can be done at the same time and then rinsed without significant flavor loss. Additional seasonings and herbs should be added after rinsing beef crumbles to minimize any loss of flavor.

For recipes where rinsing or blotting is not feasible, such as beef-stuffed bell peppers, it is best to use 90% lean ground beef or a leaner low-fat ground beef product.

If time does not allow for the blotting and/or rinsing of ground beef, remove any excess fat from the skillet with crumpled white paper towels as it accumulates during browning and before additional ingredients are added.

Information From www.waukeshamemorial.org