Choosing Healthy Foods

A New Way of Eating There’s a relatively new term buzzing around the food world that you may or may not have heard of, plant forward. What does that mean you ask? Plant forward focuses on more vegetable centric dishes with meat playing more of a supporting role. Think blended burgers, stir-fry’s or grain bowls where meat is almost like a condiment. Flavors are bold and it’s all about the dish’s deliciousness whether it happens to be vegan or vegetarian, or not. Diners aren’t interested in completely removing meat from their diets so embracing a diet that is mostly plants with some meat here and there provides a comfortable middle ground. The Challenge with Red Meat Conventional animal agriculture is resource intense and less than stellar for the environment. Ruminant animals release methane gas into the atmosphere which is about twenty five times more intense than carbon dioxide. Let’s face it, our country’s enormous appetite for beef is not so great for our health and the heal...

As we prepare to celebrate Earth Month in April and Stop Food Waste Day on April 27th,  many of us will focus on making choices that improve the health of our planet. An added  bonus is that several of the strategies that shrink our carbon footprint can also help improve our health. Shrink (or Share) Your Portions  Starting with smaller portions has been shown to decrease the amount we eat – saving us important calories. Smaller portions also tend to decrease the amount of food we end up throwing away. This strategy is a win-win for the planet that both reduces waste and reduces the demands of producing more food than we really need. When eating out, if smaller portions aren’t available, share dishes with friends. You’ll get to taste a variety of foods without the added calories or waste. Choose More Plants Plant foods like fruits, vegetables and grains require substantially less energy, land and water to produce than do animal foods like beef and eggs. Reducing how often...

When you are thinking about fat consider healthy fats versus non-fat food items.  When it comes to healthy eating the type of fat is just as important if not more important than the amount of fat.  With that in mind, you should consider eating less high fat foods containing saturated and trans fatty acids (which can be easily spotted on the food label under partially hydrogenated oils) that are know to raise LDL (low-density lipoprotein) cholesterol in the body.  LDL is considered the "bad cholesterol" while HDL (high-density lipoprotein) appears to actually clear the "bad" types of cholesterol from the blood. You can help raise your HDL by incorporating exercise into your daily routine and consuming healthy fats. To decrease your saturated fat intake you should consider eating less animal products, especially fatty parts of beef, pork, lamb and chicken and incorporate more plant protein options (soy, hummus, nuts, and seeds).  You can also decrease (not take away c...

If you follow food trends, you’ve surely noticed that plant-based foods, recipes and restaurants have been getting a larger share of the spotlight lately. Does this mean that more of us are becoming vegetarians? Should we be? Why more plants? Fruits, vegetables, whole grains, beans, peas, nuts and seeds are key features of some of the healthiest diets in the world. Plant based foods are a common theme in the Mediterranean Diet, the DASH Diet and most dietary guidelines. The balance of health promoting nutrients with moderate calories and less of the stuff we should be limiting make plant based foods an easy fit for most people. Looking beyond personal health, to the health of our planet, plant based foods tend to more sustainable and less taxing on the environment. What is a flexitarian? Or a pescatarian? With the expansion of plant foods on our plates has come an expansion of how we refer to the way we eat. Vegetarian still refers to people who don’t eat meat, fish or poultry, but the...

Red meat—beef, pork, and lamb—can be enjoyed occasionally, in small portions. The serving recommendation for red meat is two, 3-ounce servings per week. Keep in mind that a 3 oz. portion is the size of a deck of cards. When replacing red meat in a meal, add poultry or fish (3-6 oz./day) and/or beans and nuts whenever possible. Another great strategy is to think of meat as a side dish verses the main dish or try having meatless meals a few times a week. This can not only offer health benefits, but it can also help save you money! A plant-based diet that emphasizes fruits, vegetables, whole grains, beans, legumes and nuts provides a great source of fiber as well as lots of vitamins and minerals. Individuals who eat only plant-based foods, such as vegetarians tend to eat less calories and fat overall, which in turn will likely result in a lower body weight. Another benefit of a vegetarian diet is a decreased risk of heart disease. If you enjoy meat you do not need to become a vegetarian...

Whether planning quick mid-week dinners or elaborate weekend parties, side dishes are often an afterthought. With the growing trend towards plant-forward eating, it’s time to take a fresh look at side dishes. What are Superfoods? The term Superfood is used often, but not always with the same meaning. The simplest way to think of Superfoods is that they offer benefits above and beyond their basic nutrient content. For example, antioxidants make berries super, while nuts and avocados have good fats. We focus on Superfoods that are naturally super, but there are also foods that are called super or functional because of ingredients that have been added to them. Why sides? Years of nutrition research has consistently shown that eating more plant foods is a good thing. Fruits, vegetables and whole grains are part of every well-balanced diet – often in the form of side dishes! Putting a little effort into the flavor and presentation of your side dishes can help these health promoting food gro...