Thoughts of barbecues and picnics may be dancing through your head as springtime weather approaches.
For most of America, this means mayonnaise-crammed macaroni salad, calorie-coated coleslaw, and greasy fried chicken. Instead of adhering to these old-fashioned, unhealthy traditions, why not create your own family traditions and think ‘healthy’?
Starting a new practice or habit may appear daunting. However, if you can garner enough support from friends and family to get you past the initial, apathetic inertia, half the battle is yours.
The American Heart Association has a short and easy five-step program to get you over the hump and at least into the initial stages of healthful eating.
Eat a variety of nutritious foods from all the food groups.
Eating only fruits and vegetables is nice - it would sure please your grandma - but you need other nutrients to keep your body running smoothly and efficiently. You also need whole grains, proteins, carbohydrates and fats. So, if you think you are doing your waistline a favor by cutting out fats, you are putting your body at risk. Fats are necessary as a fuel source. They give you essential nutrients and help fill you up. Plus, Omega-3 fats, specifically, help build the immune system.
Use the Heart-check Mark as your guide. Many food companies go out of their way to have the American Heart Association’s heart-check mark on food packaging because it can quickly tell you if that food will fit into your newly found healthy eating plan. After you become accustomed to healthy eating and instinctively know the healthy food from the not-so-healthy, you may not have to rely on this Heart-check Mark to guide you. Initially, though, it should help.
Learn to buy healthy foods when you shop. When you first go into a grocery store or commissary, it’s a safe bet to walk around the perimeter; these are the items that usually are healthiest. This includes the produce and dairy sections. Watch out for the delicatessen because processed meats should be very carefully assessed as to their healthfulness. Even if the label says ‘‘Healthy Vitals Here,” do your homework. Many of these ‘‘meats” have more sodium in two servings than you need in an entire day. And the fat content is just way more than most people need. Also, they usually aren’t very nutrient-dense. So, watch out!
Cook heart healthy. Every month, the American Heart Association has new heart-healthy recipes for you to try. If none of their recipes strike your fancy, numerous Web sites are available. One such site is VegWeb. It has literally hundreds of healthy recipes from which to choose.
Use up at least as many calories as you take in. It’s pretty much a fact of life; what goes in, must come out. If you consume more calories than you burn, you will gain weight - and vice versa. However, remember that healthful eating is not just how many calories you consume, it’s more the type of calories. Think of your body like a ship.
If it is manned with 350 poorly trained Sailors, you won’t be able to fulfill your mission. On the other hand, if you have 350 highly trained Sailors, you’ll not only get the job done, but you may just win that highly sought after Battle E.
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