Dear Residents, we are launching a series of articles on healthy nutrition that will be posted on our blog additionally to free nutrition workshops that are organized for our residents every other week. Allondra Gonzales – nutrition professional and our resident is going to guide you through your healthy eating journey!
A balanced meal that includes a combination of carbohydrates, protein, and fat. When eaten together, the body is better able to absorb vitamins and minerals as well as provide the lasting energy to fuel your body.
Pairing vegetables with a protein source will help keep you fuller for longer. Some options for healthy protein choices are lean chicken, lean turkey, fish, tofu, and eggs.
Now what about fat? Commonly there is a misconception that fat is unhealthy. This is not entirely true. Eating healthy fat with your meal can also helps the body absorb more nutrients and also gives your body energy . Healthy fats are found in foods like avocado, olive oil, nuts, seeds, fatty fish. Unhealthy fats are often in processed food items, fried foods, chips, red meat, and some dairy products.
Now what about carbohydrates? Simple carbs make blood sugar spike almost immediately after consumption and should be limited. These simple carbs include processed baked items, candy, white bread, white pasta, white rice, and sweetened beverages. Complex carbs have a higher fiber content, and this helps slow down its breakdown into blood sugar, making it a better choice. Complex carbs include whole wheat breads, oatmeal, beans, and brown rice
Tips for a healthier eating pattern:
1. Try to choose vegetables with a variety of colors, this promotes higher absorption of different vitamins and minerals that your body needs our body needs
2. Use fast and easy cooking methods such as frozen vegetables in the microwave you can have with any meal as a quick side dish and garnish with favorite herbs and olive oil
3. Use fast and easy cooking methods such as frozen vegetables in the microwave you can have with any meal as a quick side dish and garnish with favorite herbs and olive oil
4. Instead of having a typical desert such as ice cream or cake , have a piece of fruit to satisfy any sweet cravings, preventing excess calorie and sugar intake