A lot of excuses come along: "I'm too busy," "It's hard when you eat out a lot," "I have to cook for a bunch of fussy eaters," "I'm confused about what to eat."
But they don't hold a lot of water when it comes to healthful eating practices. Delicious and nutritious food choices are available in abundance, making it possible for people to enjoy healthful meals no matter where they are, says the American Dietetic Association.To focus on that fact, the association has chosen "Discover Nutrition - Anytime, Anywhere" as the theme of its Eat Right America campaign for National Nutrition Month, March 1995.
At home or away, at work or school, Americans can and should choose foods for good health. "Eating right is easy," says Nancy Schwartz, director of the ADA's National Center for Nutrition and Dietetics. "A healthful meal can be wherever you choose to eat it. Whether you cook at home or order out, you can make food choices that contribute to your overall health and fitness."
Just remember three key words: balance, variety and moderation.
"It's very important that your diet include a variety of foods from all the main groups in the USDA's Food Guide Pyramid, which supply the 40 or more nutrients needed for health," says Schwartz. "Also, a balanced and moderate diet includes enough, but not too much, of all types of food. This means you don't have to give up your favorite foods."
And don't forget that aside from providing vital nutrients, food is a source of great enjoyment. Sometimes, people get so caught up in following rules and counting grams that they forget to enjoy their meals. "Lately, people have lost sight of the sheer pleasure derived from eating a really delicious, healthful meal," says Schwartz. "That's unfortunate, because meals should be a time of celebration. And, it's a total misconception to think that food that's good for you can't taste good, too."
Nor does every single food you eat have to be low in fat. You can balance things out if you look at your total diet.
ADA offers some simple tips on making your meals healthful and tasty:
- Select foods that are complementary in both taste and texture. For example, crispy stir-fried veggies with rice, a baked potato topped with spicy tomato salsa and low-fat cheese, or strips of lean beef mixed with crunchy grilled pepper and onions.
- Don't feel compelled to throw away favorite recipes. Learn how to remodel them instead. With the exception of baked goods, it's feasible to cut butter and oil by one-third to one-half in most recipes.
- Vegetables only need to be cooked briefly for you to enjoy the true flavors. Over-cooking causes them to lose some natural flavor, texture and color.
- Use cream, butter or cheese sauces sparingly. In addition to adding excess amounts of fat, these rich condiments can hide the natural flavors in foods.
- Chill homemade and canned soups. Skim off the fat layer that forms on top.
- When sauteing or stir-frying, use stock or broth, fruit juice or flavored vinegar as a substitute for butter or oil.
- Fresh herbs and spices can add zest to almost any dish. If fresh herbs are not available, use dried varieties in smaller amounts, because the flavor is concentrated.
- Fix a mock cream sauce with nonfat, plain yogurt seasoned with dill. Serve with seafood. Or season yogurt with horseradish and serve warm over your favorite meat dishes.
- Peruse ethnic cookbooks for ideas on new taste sensations. For example, combine basil and garlic for an Italian taste, oregano and lemon for a Greek twist, ginger and garlic for an Asian flavor, or curry for a taste of India.
- Try nonfat, plain yogurt mixed with a few drops of flavored extract such as vanilla or almond as a topping for fresh fruit.
- Look for shortcuts in preparing healthful, home-cooked meals. Shop the salad bar, for example, for pre-washed and cut veggies, cooked chicken or cocktail shrimp that can be mixed for a savory stir-fry. Pick up fresh fruit for dessert or an evening snack.
- At restaurants, ask about the menu and how food is prepared. Learn to read between the lines of the menu. Breaded, flaky, puffed or crispy usually mean higher fat content.
- If you choose a higher-fat entree, balance it with lower-fat choices for the rest of the meal. Or share it with your dining partner or ask for a take-home bag. You can cut the fat and calories in half and still get to enjoy new flavors.