First of all, know that any positive change that you make in your diet is a significant step, so do not let yourself get overwhelmed. Give yourself credit for positive steps and follow those with additional positive steps.
When we eat food, our bodies must go through a process of digesting or breaking down that food so it can get from it the vitamins, minerals, protein, etc. that it needs for fuel and proper body functions. Depending on the foods we eat, the body is either gaining energy from that food or it is expending energy on trying to break it down. The foods that require the least amount of digestive efforts typically are the foods that are best for your body and will give you the most energy.
Think about it- do you ever feel very energetic after over-indulging at the big Thanksgiving feast? If your body is expending its energy on the digestive process, it is not able to expend as much energy on other functions, especially not on your physical energy. So, try to think when you eat: Is this food going to give me energy or take it away from me?
In the typical American diet, maybe one gets one or two serving of vegetables a day. This is clearly not enough, but how do you get more servings? To do so, you must develop a mindset of “grains and greens” at every meal. That includes breakfast! Lightly steam some vegetables to go with your grains for breakfast and you’ll be off to a great start!
Breakfast
Let’s start with breakfast and work our way through the day.
Whole oat oatmeal with organic raisins is an excellent start. A half-cup serving counts as a whole grain serving for the day. Whole oats differ from and are better than oatmeal as it is truly a whole grain. With regular oatmeal, the grain has been broken in the processing. It’s not that oatmeal is bad, but whole oats are better.
Whole oats can usually be found in bulk at a healthy supermarket. The down side is that whole oats take about 50 minutes to cook compared with about 20 minutes for oatmeal. That’s okay! Take an evening two or three nights a weeks and cook up some whole oats that you can then heat up for the next two or three days. It only takes a few minutes to heat up previously cooked whole oats! (hint: for creamier whole oats, cook them longer).
Other breakfast ideas can include whole grain dry cereal (preferably organic), and whole grain pancakes. Remember to include the greens with the grains!
Lunch
Okay, it’s time for lunch-Think Veggies! Salads are great with romaine or other dark leaf lettuce or spinach. Go light on the additions or keep them to other veggies like carrots, cucumbers, etc. Garbanzo beans are great on salad and are very good for you! You don’t have to only have a salad for lunch. Just remember that whatever you are having, include some veggies lightly cooked or steamed (overcooking vegetables greatly diminishes their healthy value). If you can do a ½ cup of brown rice at lunch, all the better! Steamed or grilled fish on a salad or sandwich also makes for a nice lunch.
Snacks
Snacks: Mid-late morning or afternoon is a good time to give your body a little more fuel to lift you to a strong finish at the end of the day. These are good times to get servings of fruit in. You will be pleasantly surprised how simply eating an apple around 3 or 4 pm can really give you an energy boost without the “crash” of the post-sugar rush of a candy bar.
Dinner
For dinner, remember the grains and greens concepts. You certainly can include some deep-water fish, or moderate portions of organic meats. Cook with olive oil instead of butter. Make a simple salad dressing, using flax seed oil or olive oil. Flax seed oil is rich in omega 3 and omega 6 polyunsaturated fats (healthy fats).
Simple Hints
- Choose brown rice over white rice (brown rice is a whole grain; white rice is not).
- Choose organic whole wheat or other grain pastas. (They are very flavorful!)
- Remember the “greens and grains” principle.
- Avoid fried foods and saturated fats.
- No Guilt! If you choose to eat a food that isn’t the perfect food, enjoy it and move back toward your base, healthy diet. Occasional treats are reasonable.
- We love to eat! If you choose good foods, you can love to eat and be healthier and feel better for it!
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