It is difficult to definitively answer questions about what is healthy and what is unhealthy. Almost all foods can be part of a healthy diet if they are consumed in reasonable amounts. In this case, we can talk about which oils tend to be HEALTHIER. Olive oil tends to be healthier than the other types of fat listed here. If you’re using olive oil for a stirfry or to saute onions and garlic, you want to keep cooking temperatures moderate - at medium heat instead of high heat. If you see smoke, the oil is too hot. Avoid overheating oil if at all possible.
A certain amount of dietary fat is important for children’s growth and development, especially for the development of the brain and nervous system. We should focus on feeding children naturally occurring, unsaturated fats, like those found in olive oil, avocados, and nuts. While we should limit foods with saturated fats (red meat, butter) and “man-made” unsaturated fats (margarine, French fries), we should not remove ALL types of fats from our children’s diets. Remember, moderation is key!
Variety is the key! By combining a variety of vegetable protein sources, we can obtain all of the essential amino acids in sufficient quantities. Examples of complete vegetarian protein combinations include lentils & rice, black beans & corn tortillas, whole wheat pita bread & hummus, whole grain pasta & broccoli with tofu. These are all good choices for a balanced vegetarian meal.
A certain amount of fat is a necessary part of a balanced diet, especially for growing children. The type and amount of fat is important. In general, Western diets contain too much saturated fat (the kind that typically comes from animal products like red meat). Limiting the amount of red meat and full-fat dairy products you consume is probably wise, but there are plenty of "good types" of fat, like those found in avocados, nuts, fish and unsaturated cooking oils like olive oil. Even these good fats should not be consumed in excessive quantities (in fact, no food should!) The key is to increase the variety of healthy, delicious foods in our diets while controlling the overall portions of the things we eat. This will leave us feeling satisfied and less likely to overeat.
“Organic” eggs were produced by chickens raised without growth hormones or unnecessary antibiotics. Also, the chickens ate organic feed, which was not grown with pesticides or fertilizers. When eggs are “free range”, the chicken who produced them was allowed to roam freely instead of being confined to overcrowded, dark chicken coops where infectious diseases are more likely to spread. In conventional (non-organic) eggs, farmers routinely give antibiotics to chickens to prevent them from spreading diseases. The down-side is that both the eggs and the chickens are more likely to carry antibiotic-resistant pathogens (like salmonella). Using a small amount of butter to cook an egg is preferable to using margarine because the process of hydrogenating vegetable oils (to make them into solid margarine) generates trans fats, a known risk factor for cardiovascular disease. (PS: My grandmother always used a bit of butter... what about yours?)
In general, Western diets tend to be too high in protein. We generally over-estimate the amount of meat, poultry and dairy products that our children need to stay healthy. We also tend to choose animal sources of protein over vegetable sources (like nuts, beans and legumes), especially in parts of the world that rely heavily on processed foods. A healthy meal should have a generous portion of delicious, appealing vegetables, a source of complex carbohydrate (like brown rice) and a small amount of protein. Simple carbohydrates (like sugar) are not an important part of a balanced meal.
The glycemic index is a measure of how quickly blood sugar levels rise after eating a particular food. Foods that do not raise blood sugar levels as quickly have a low glycemic index, like whole grain bread with cheese, brown rice with chicken, fruits, and vegetables. Foods that raise blood sugar levels more quickly have a high glycemic index, like white bread, white rice, and sodas.
The propellant in many commercial non-stick sprays contains chemicals like Butane that is also a component of the gas used to make automobiles run. A small amount of butter is almost certainly a better way to grease a baking dish (and it tastes better too!) If you're vegan, use a nut-oil like almond or walnut oil to prevent baked goods from sticking.
In saturated fats, the fatty acids are straight and flat, so they pack together densely. As a result saturated fats are usually solid at room temperature (ex: butter). In naturally occurring unsaturated fats, the fatty acids are kinked, so they cannot pack together as tightly and are usually liquid at room temperature (ex: olive oil).
Many processed foods are stripped of their nutrients to increase the shelf-life of the product. Even when synthetic nutrients are “added back” these foods are still not as healthy for us as the original, whole food. Furthermore, many companies only add back synthetic nutrients so that they can market the food as a “healthier choice” to consumers. Don’t fall for it! Nature’s healthiest foods (like fruits and vegetables) don’t come in packages that advertise their nutritional value to the consumer. Make sure not to overlook these important parts of a healthy diet.
False! When given larger plates, individuals tend to eat more food than when given smaller plates, even though they report being equally satisfied!
Whole grain foods contain more fiber than refined foods. Remember, fiber is important for promoting gut health, regulating cholesterol, preventing constipation, promoting fullness, and accelerating food transit through the digestive tract.
Store-bought sauces usually contain preservatives and are much higher in salt and sugar than homemade sauces. Additives in store-bought sauces like corn syrup and maltodextrin are used to increase shelf-life or improve the "mouth-feel" of a product that is less fresh than its homemade counterpart. Homemade tomato sauce can be made in approx. 10 minutes, using fresh tomatoes, onions, garlic and a few simple spices like salt and pepper (or paprika, basil, oregano, etc) for flavor. In addition, you can add mushrooms or sauteed ground meat to make variations on your pasta sauce. Warning: if you make your own pasta sauces for a few months consecutively, your children may refuse to eat the kind that comes out of the jar. Mine do!
This soup already has a source of protein (the chicken) and some vegetables (carrots, peas and squash). In order to make this soup into a complete, balanced meal, it would need a source of complex carbohydrates.
A certain amount of fat is a necessary part of a balanced diet, especially for growing children. The type and amount of fat is important. In general, Western diets contain too much saturated fat (the kind that typically comes from animal products like red meat). Limiting the amount of red meat and full-fat dairy products you consume is probably wise, but there are plenty of "good types" of fat, like those found in avocados, nuts, fish and unsaturated cooking oils like olive oil. Even these good fats should not be consumed in excessive quantities (in fact, no food should!) The key is to increase the variety of healthy, delicious foods in our diets while controlling the overall portions of the things we eat. This will leave us feeling satisfied and less likely to overeat.
In general, Western diets tend to be too high in protein. We generally over-estimate the amount of meat, poultry and dairy products that our children need to stay healthy. We also tend to choose animal sources of protein over vegetable sources (like nuts, beans and legumes), especially in parts of the world that rely heavily on processed foods. A healthy meal should have a generous portion of delicious, appealing vegetables, a source of complex carbohydrate (like brown rice) and a small amount of protein. Simple carbohydrates (like sugar) are not an important part of a balanced meal.
The propellant in many commercial non-stick sprays contains chemicals like Butane that is also a component of the gas used to make automobiles run. A small amount of butter is almost certainly a better way to grease a baking dish (and it tastes better too!) If you're vegan, use a nut-oil like almond or walnut oil to prevent baked goods from sticking.
Many processed foods are stripped of their nutrients to increase the shelf-life of the product. Even when synthetic nutrients are “added back” these foods are still not as healthy for us as the original, whole food. Furthermore, many companies only add back synthetic nutrients so that they can market the food as a “healthier choice” to consumers. Don’t fall for it! Nature’s healthiest foods (like fruits and vegetables) don’t come in packages that advertise their nutritional value to the consumer. Make sure not to overlook these important parts of a healthy diet.
Whole grain foods contain more fiber than refined foods. Remember, fiber is important for promoting gut health, regulating cholesterol, preventing constipation, promoting fullness, and accelerating food transit through the digestive tract.
This soup already has a source of protein (the chicken) and some vegetables (carrots, peas and squash). In order to make this soup into a complete, balanced meal, it would need a source of complex carbohydrates.
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