Good vs. bad
There are so many faults in healthy eating primarily because of a lack of knowledge. I never really understood the difference between good fat vs. bad fat or good sugar vs. bad sugar. Those concepts were foreign to me until nursing school. I am just going to talk about a few key concepts and then give some examples of healthy eating!
Glucose good vs. fructose bad
Glucose tends to sound harsh and unhealthy, while it is actually essential to your body. You need glucose to make ATP to generate energy and for cell metabolism. A healthy intake of glucose is good. Fructose, on the other hand, is a different story. Fructose is in artificial sweeteners and it is hard for our liver to digest. Glucose is readily available for the liver to metabolize while fructose is not. To decrease the amount of fructose in your diet, decrease your soda intake, artificial sweetener intake and limit the intake of fruits not in season. Start getting fruits at the local farmers market for the fruits that are in season, they have a much less amount of fructose!
unsaturated Fats Good vs. saturated Fats Bad
You can find unsaturated fat in polyunsaturated and monounsaturated fats in olive/vegetable oils, nuts, seeds, avocado, hummus and fatty fish. Unsaturated fats can help lower your blood cholesterol. Saturated fats include meats, seafood and dairy products, chose low-fat or fat-free dairy products to decrease the amount of saturated fat and still receive the nutrients dairy has to offer.
I will talk more about lipids and fatty acids soon.
Have a high protein & nutrition intake for breakfast like
- Eggs & protein shake vs. pancakes/waffles
- Almond butter on wheat toast vs. Bagel and cream cheese
- Stir cut oatmeal with berries vs. cereal and milk
- Greek yogurt & oats vs. sweetened, low-fat yogurt
- Protein/fiber bar vs. carbohydrate-high fruit or granola bar
- Coffee (no added sweeteners) vs. a frappuccino
- Chia Seed pudding & nuts vs. toaster pastries
Have a lunch that leaves you filled enough to not have the urge to snack in the afternoon and include 1-2 types of fruits and veggies!
- Baked chicken and zucchini vs. beef tacos
- Spinach salad with berries vs. macaroni and cheese
- Turkey or chicken breast sandwich w/ avocado vs. lunch meat sandwich
- Quinoa & spinach salad vs. to-go salad from restaurant
Try to include two types of veggies in your dinner meals.
- Salmon, asparagus and quinoa vs. meatloaf, potatoes and white rice
- Baked chicken, sweet potatoes and squash vs. breaded chicken, noodles and rolls
- Shrimp w/ side spinach salad vs. fish sticks & french fries
- Kale chicken caesar salad vs. fried chicken salad
- Apples and peanut butter/almond butter vs. chips
- Fruit vs. cookies
- Dark chocolate vs. flavored candy
- Red wine vs. mixed drink
- Water with lemon vs. lemonade
- Unsweet tea vs. sweet tea
- Carbonated flavored water vs. soda
- Handful of nuts vs. fruit snacks
- Plain Greek Yogurt vs. sweetened yogurt
- Hard-boiled egg vs. cheese
- Juice/smoothie drinks vs. fruit juice
If you are interested in food modifying, contact me for help. I would love to help coach, encourage and educate you about various types of food groups, nutrients and vitamins. Eating healthy is FUN & DELICIOUS.