Nutrition: "Real Food"

The main idea for nutrition is to teach the clients that "real foods" are extremely beneficial for our bodies, and delicious tasting!!! "Real foods," meaning fruits, vegetables, proteins (meats, eggs, poultry, fish, beans, nuts, legumes), dairy (low-fat), starches (whole grains), and heart-healthy oils (minimal).

The most important thing to realize with nutrition is that the foods we choose have a huge bearing on the daily activities that we do. For children, that means the healthier they eat, the better they grow. Their brain growth, eyes and other senses, skin, all their organs, their cardiovascular systems, muscles, and much more, are all affected by the nutritious choices that we help them choose.

Looking for nutritious foods for your child is very easy in the area that we live in. Fresh foods are available to us at almost every corner and are just as, or more convenient than "fast foods".

For adults, eating healthy is probably the easiest and most important way in which you can keep active and shield yourself from the many diseases that are now common as we grow older, including heart disease and diabetes. By eating healthy you are boosting your energy levels, improving your bodily functions, and helping to improve your immune system. By eating a healthy diet and combining this with exercise you could end up leading a longer and more vibrant life.

For most, your daily food intake should include some amounts of whole grains, fruits, vegetables, low-fat milk (or other dairy products), beans, oils, and proteins. There are vitamins and minerals in healthy foods which can boost your immune system and shield you from many common illnesses. In some cases, by eating a healthy diet you can actually reduce the risks that are often linked with such serious diseases as cancer and diabetes.

By eating "real foods", you will enjoy life more and have more energy to face the tasks before you. Healthy eating can reduce your stress levels. Combine this with daily exercise and you will increase this effect even more.

Another benefit of eating healthy is that you will sleep better and be more rested when you wake up. Also, If you are currently overweight, you will be able to lose that weight more easily - and maintain it long term! Most people who lose weight with fad diets gain it right back again when they go back to their normal eating patterns. With a healthy diet that you maintain for life, you will lose that weight once and maintain it long term.

Once you implement a healthy diet, you will be surprised at how fast you will start reaping these rewards. The benefits of eating healthy will continue to reward you for the rest of your life.

How To Eat Healthy

An easy way to consider a meal is by color. The more color in our fresh foods that we serve for a meal or have at home to choose from, the better for us all. Try to buy reds, purples, greens, orange, yellow, etc. A plate of food that is colorful is not only more nutritious but also more appealing. Take your child to the grocery store and let them pick out on or two new produce items that they have never tried before. They will love trying new things. Try some new foods yourself. You will be surprised and excited about adding new menu choices to your diet.

When plating your meal, normally lunch or supper, think about having a half of plate of vegetables, 1/4 of protein, and 1/4 fruit and/or whole grains. Add a low-fat dairy and you can make food planning easy by just thinking of those portion sizes. Breakfast can also be the same, or you can make your vegetable choices for lunch and supper.

Heart Healthy Oils

The best fats are those high in heart-healthy monounsaturates and other important nutrients such as oleic acids and omega-3 fatty acids. But you can't use the healthiest oils for every purpose. Choosing the right healthy oil often depends on its smoke point, the stage at which heated fat begins to emit smoke and acrid, flavor-altering odors. Generally speaking, the higher an oil's smoke point, the better it is for high-heat cooking. Here are the best oils for different purposes.

For Dressings and Drizzling Extra-virgin olive oil: Olive oil is the healthiest oil you can buy, as it contains the highest monounsaturate content. Extra-virgin is the oil that results from the first cold pressing of the olives. Being the purest olive oil, it's also the most expensive. But because it has a low smoke point, it should not be used for cooking.

For Sauteing

Virgin olive oil:
This is also the result of the first pressing of the olives, but it is more acidic and the flavor is less robust. Always choose cold-pressed. Most mass-produced varieties are extracted with chemical solvents. Use for cooking foods at low and medium temperatures.

Safflower oil:
Choose the high-oleic version of this light, neutral-flavored oil. It's high in monounsaturates and has a high smoke point.

For High-Heat Cooking

Light olive oil:
"Light" refers to the oil's color and taste, not its calorie content. It has the same amount of beneficial monounsaturated fat as regular olive oil has. Because of an extremely fine filtration process, it has little of the olive oil taste and fragrance and a higher smoke point, making it a good choice for baking and high-heat cooking. It's usually a combination of refined virgin olive oils.

Canola oil:
After olive and sunflower oil, canola is the next highest in heart-healthy monounsaturated fats. It can be used as a salad dressing and for baking and frying. This neutral-tasting oil is obtained from rapeseed, a mustard relative. Because rapeseed is commonly sprayed with pesticides, be sure to look for organic, expeller-pressed brands of canola oil.

Peanut oil:
An all-purpose oil that's high in monounsaturated fats, peanut oil is also about 30 percent polyunsaturated fats and 20 percent saturated. Because it has a high smoke point, it's prized for frying. Most commercial brands are chemically processed, though expeller-pressed brands are available at specialty stores and online. Peanut oil has a longer shelf life than other oils.

Sesame oil:
Although this oil is high in polyunsaturates, its strong flavor means a little goes a long way. For Asian cooking, it's a must. Choose dark for seasoning and light for frying.

Avocado oil:
This light-tasting oil is not only high in monounsaturated fats, but can also withstand high-heat cooking.

Grapeseed oil:
Although grapeseed oil is high in mono- and polyunsaturates, it has a high smoke point and is often used as a substitute for olive oil.

Sunflower oil:
This mild-flavored oil is high in vitamin E. As with safflower oil, look for the high-oleic version, since it is 80 percent monounsaturated and has a high smoke point.

For Splurging

There is no end to the kinds of artisan nut, fruit, seed, and infused-flavored oils that are sold in gourmet shops and online. Because of their costs and distinct flavors, use these designer oils sparingly, and keep them in the refrigerator. Especially high in healthy monounsaturated fats are macadamia, hazelnut, hemp, and almond oil -- the latter can even be used for high-heat cooking. Although walnut oil and flaxseed oil are both high in polyunsaturates, they have a beneficial additive: They contain omega-3s, the same healthful fatty acids that are found in fish oils.

Know Your Whole Grains

A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. The whole grain may be used intact or recombined, as long as all components are present in natural proportions. To recognize whole grains, keep this list handy when you go to the grocery store and choose any of the following grains:

But what about when you're buying processed products, such as a loaf of bread? You probably know to avoid products made of "refined" wheat. But did you know that some manufacturers strip the outer layer of bran off the whole kernel of wheat, use the refined wheat flour, add in molasses to color it brown, and call it "100% wheat" bread? That's true -- but it is not a whole grain.

That's why it's important to check the ingredient list for the word "whole" preceding the grain (such as "whole wheat flour"). Ideally, the whole grain will be the first ingredient in the list, indicating that the product contains more whole grain than any other ingredient. Try some whole grains that you have never tried before. You will be surprised at the depth of flavor that you will find and how good they can make you feel!

Remember, your choices and your child's choices with nutrition has a direct bearing on their growth and your health, now and the future! You are all worth the best!!!