Friday, July 7, 2017

8 Easy Ways To Dish Up Good Health




Don't scare them with good nutrition
Just put the food on the table .......

What they don't know will help them!


If you're in charge of the grocery shopping and the cooking then you're in charge of what the family eats.  It's time to dish up a little good health.   Here's how:

1.  Sneak in whole grains
Add a little wheat germ or whole wheat flour into quick breads, yeast breads, and pancakes. Serve whole wheat or part whole wheat pasta.  Add a little dry, old fashioned style oatmeal to meatloaf.  Crumble a slice or two of whole wheat toast to sprinkle over vegetables and casseroles.  Serve brown rice instead of white. They'll never know the difference.



2.  Keep dinner light
Your family doesn't need to eat a heavy meal at night then go to sleep. Soups, salads, eggs, vegetarian pasta even pancakes make delicious fare will let them (and you) sleep better.  Better sleep makes everyone happier and healthier.


3.  Serve raw fruits and vegetables every day
Salads, sprouts, lettuce and tomato on sandwiches, freshly squeezed juices, gazpacho from raw vegetables, fresh lemon juice spritzed on cooked fish - choose whatever you like. The important thing is to have some raw fruits and vegetables each day.  Raw produce provides enzymes that your body needs.  Cooking, processing, and packaging destroys enzymes.


4.  Get out of your rut
There's a whole world of delicious eating out there!  A good rule of thumb for meals is to serve a protein, a starch, two vegetables (one yellow or orange and one green) and a fruit.  Put them together in different ways.  Casseroles, crepes, soups, salads, pizza, dessert - have fun.



5.  Update and experiment
Reduce the amount of sugar, fat and salt in recipes.  Add new ingredients like dried fruit, nuts and seeds.  Start slowly and in small amounts.  See if you like the results then go from there.  Keep quiet about your healthy changes and your family won't notice a difference.


6.  Reduce sugar but don't use artificial sweeteners
Artificial sweeteners are poor substitutes for sugar, don't satisfy your sweet tooth and are linked to lots of health problems. 

Read labels and choose low sugar or no sugar foods.  There's tons of them out there right next to your usual brands. Breakfast cereals, pasta sauce, juice, canned or frozen vegetables, salad dressings  - everything.   Serve low sugar desserts like baked apples, unfrosted cakes and home baked pies with reduced amounts of sugar.


7.  Stock the house with healthy (or at least healthier) snacks
The world is full of junk food (and there's plenty of opportunities to eat it) so concentrate on good foods at home. Baked chips, whole grain crackers, low salt pretzels, salsa, fresh veggies, nuts, cheese, fruit, pudding, yogurt - you know what's good for them. All they really want is something quick to grab.


8.  Skip soda
Soda should never be served as a beverage - not even diet soda.  If you don't buy it, they won't be drinking it - at least not at home. 


And while you're at it, skip all those sweetened soft drinks including bottled iced tea and lemonade.  Home made iced tea and lemonade is better tasting, low (or no) sugar and you'll save a bundle on your grocery bill.



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