I'm not claiming to be an expert and I know that my diet is not as balanced as it should be. But every January and every August, I shoot for starting over and eating healthier. I want to share some of the healthy eating habits that I have learned throughout the years, don't take my word though, do your own research.
To begin, I have been trying to cook meals based on their glycemic index. We all know that sugar is bad for us. What happens to a child when you give them a bunch of candy? The same thing happens to us when our body receives too much sugar. Our bodies are healthier when our blood sugar is kept constant. So, going back to the glycemic index, the GI uses a scale of 0-100, ranking carbs based on the conversion to glucose in our bodies. Pure sugar is given a 100 in the glycemic index, therefore the smaller the number, the slower your body turns it into sugar.
There are many lists on the web where you can find the GI of foods. I've linked two lists here: High, Medium, and Low GI Foods and Your Low GI Recipes. What I do is go through those lists and find or create recipes based on the foods that have a low GI. I found that eating using the glycemic index was a good starting point. It's not the entire picture, though. Notice that some foods have a high GI, but are not as unhealthy for you, such as eating a baked potato with its skin. Other foods such as ice cream, have a lower GI rating, but we know that's not a healthy snack due to its calories and fat content. So, when creating my weekly menus, I try to take everything into account.
The GI diet is great for diabetics because it helps control glucose levels. A diabetic can even enjoy a small amount of sugary dessert at the end of a low GI meal because the lower GI of the meal will slow down the conversion of your sugary dessert into glucose.
A Low GI diet and help with weight control because low GI foods help to make you feel full. Many low GI foods also have fewer calories and you eat fewer carbs. Many of the low GI foods are also rich in fiber which always helps with weight control.
We already know most of these facts but sometimes we need to keep reminding ourselves ....
*Breakfast might not necessarily be the most important meal of the day...but your first meal of the day regardless of the time should be a low GI, high protein food such as eggs or grilled chicken. I personally like to eat leftovers from the night before. I don't usually include breads or sweets in my breakfast.
*Eat fruits and vegetables....Fresh fruits and vegetables are the best, frozen ones are okay but canned vegetables are not the healthiest choice. The fiber in the fruits and vegetables help with digestion and helps regulate blood sugar levels.
*Our bodies need some fats...healthy fats such as monounsaturated fats which are found in olive oil, avocados, peanut butter, and many nuts. Also, polyunsaturated fats which are included in fatty fish, walnuts, sunflower seeds, tofu, and soybeans. These fats can also reduce bad cholesterol levels and lower your risk of heart disease and stroke!
*Limit your saturated fats..., these are found in meats and dairy products. Only about 5% of your calories should come from saturated fats, so choose lean meats when grocery shopping.
*Avoid trans fats....these are your yummy fats found in all of our favorite foods such as fries, pizza, doughnuts, cookies, cakes, and so much more. We all know that these are not healthy for us at all.
*Sodium is not good for us...avoid canned soups, canned vegetables, frozen dinners, and deli meats. Our body needs some sodium, but too much sodium can increase your risk of developing high blood pressure, which can lead to heart disease, stroke, and other health conditions.
*Processed food is bad for us....we need to cook our meals from fresh foods. (I can share some of my favorite recipes with you!)
*Sugar...is found everywhere, even in your salad dressing so check your ingredient list. We make our own salad dressing. It should for sure be avoided eating first thing in the morning for breakfast or as a stand alone snack. Sugary treats should be eaten sparingly and as a dessert after your healthy low G.I. meal.
*Eat...starving yourself is not a healthy way of losing weight. I have to remember this myself.
*Drink plain water... if you're not used to it, you will be with time. I still drink sodas every once in a while but I never crave them anymore.
*A glass of red wine at the end of the day is OKAY, but not every day!
My goal is to share some recipes with you, mostly healthy ones (and some not so much). It's hard for a typical family to eat super healthy all the time, sometimes we just want to eat some spaguetti or pizza.
To start out, here's one recipe that is easy and low on the glycemic index. It's our Smoked Turkey Bean Soup. Who doesn't like smoked turkey legs? We buy ours at the deli at Wal-Mart. This Smoked Turkey Bean Soup is delicious! After it cools, you can dish it out into small bowls and have it for lunch every day. If you want to cool down a big pot of beans quickly, you clean your sink, plug it, pour ice in it, fill it with water and then gently place the hot pot of beans in the icy water. If you pour some salt on the icy water, the salt will keep the water colder for longer. Stir frequently until it's cool enough to dish out and refrigerate.
I hope you follow my blog and try some of the recipes that I share.
Happy Eating!
Angie
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