In the spirit of our “Eat Real Food” mantra; let’s dig in and see what a delicious serving of real food looks like!
Get Real
- Focus on eating better choices, not perfect choices. Place emphasis on choosing more health-promoting food choices that benefit your health.
- Eat wise. Eat wholesome. Choose foods served up by Mother Nature herself e.g. single-ingredient foods that contain original color and flavor.Whole foods are:
- Fruits, vegetables, plants
- Quality protein
- Whole grains
- Heart healthy fats
- Plant your plate! Fill up at least half of your plate with colorful vegetables & fruits. Increasing your fruit and veggie intake may lead to lowering your risk of disease. If you are a heavy red meat eater, consider an occasional plant-based meal instead. Enjoy a rainbow of color each day; each color provides a unique set of health-promoting, disease-fighting phytonutrients. For example:RED: tomatoes, raspberries, red cabbage, beetsORANGE/YELLOW: carrots, squash,corn, apricotsGREEN: lettuce, broccoli, peas, pearsBLUE/PURPLE: grapes, blueberries, eggplant, plumsWHITE: cauliflower, garlic, onions, parsnips
- Include a variety of quality protein sources.Evidence suggests that it may be beneficial to replace refined carbohydrates with quality proteins. A variety of quality protein selections include:
- Nuts
- Legumes/Pulses (beans, nuts, peas, lentils, chickpea
- Fish
- Poultry
- Eggs
Add whole, quality, unrefined grain and include soluble fiber. The National Heart, Lung and Blood Institute reports increasing whole grains in the diet may protect your heart. Whole grains include:
Healthy grains: amaranth, buckwheat groats, whole, steel-cut oats, brown or wild rice, quinoa, teff
Soluble fiber sources: barley, nuts,seeds, beans, psyllium
- Don’t skinny on fats. Balance fats in your meal planning. Monounsaturated and polyunsaturated fats from vegetable oils, seeds, nuts, whole grains, and fish—especially the polyunsaturated omega-3 fatty acids—are important components of a healthy diet. The American Heart Association recommends you replace foods containing saturated fats and trans fats with foods higher in monounsaturated and polyunsaturated fats.Monounsaturated fats: olive oil, olives, almonds, pecans, cashews, peanut butter, avocado, healthy spreads labeled “higholeic”Polyunsaturated fats: sunflower seeds, pumpkin seeds, flax, chia, fatty fish, walnutsAlthough definitive data are not available on the optimal proportions of dietary fats, a low intake of trans and saturated fat and a higher intake of unsaturated fats may reduce the risk of cardiovascular disease and diabetes
- Bonus tip! Healthy does not have to mean boring! Consider flavor profile when preparing your meals. Spices and herbs enhance meals with dynamic flavor. Cooking methods(grill, raw, saute) can influence the flavor of your meal. Elements of a flavor profile to think about:
- Umami or savory (think: eggplant, mushroom)
- Temperature (do you want to experience hot or cold?)
- Sweet (think: vanilla extract, banana)
- Sour (citrus, vinegar)
- Texture (are you desiring creamy, crunchy, smooth)
- Spicy (turmeric, cinnamon, salsa peppers, ginger, black pepper
More Information
Academy of Nutrition and Dietetics: Eatright.org
USDA: ChooseMyPlate.gov
Harvard Nutrition Source: www.hsph.harvard.edu/nutritionsource
Fruits and Veggies More Matters: www.uspm.com/fruits-and-veggies-more-matters/
