Food pyramids and dietary guidelines stress the importance of eating fruits, vegetables, whole grains and low-fat dairy products. However, legumes and healthy fats, such as the fats founds in avocados and virgin olive oil, are also part of healthy diet and should not be avoided. Keep in mind that cooking at home not only allows you to stay in charge of what you and your family eat, but by cooking with whole foods rather than prepared foodstuffs you eliminate empty calories and unnecessary and unhealthy chemical preservatives and other food additives.
Step 1
Plan ahead. Complete a menu plan for the week's evening meals and keep your running shopping list with you at all times. Prepare meals ahead of time to minimize preparation time on busy weekdays and to avoid the impulsive purchases of take-home fast foods.
Step 2
Avoid white, highly refined foods, such as white flour and rice. Stick with whole wheat and whole grain products. Substitute quinoa and amaranth for refined pastas for additional fiber and food value.
Step 3
Replace unhealthy trans fats with monounsaturated fatty acids, such as vegetable and nut oils. Bake, broil and poach your foods instead of frying. Roast your vegetables in the oven to take full advantage of all their nutrients.
Step 4
Substitute the fatty meats and high-fat dairy ingredients called for in traditional recipes with lean cuts of meat and poultry. Switch to low-fat or fat-free milk products and substitute egg whites for whole eggs in recipes and egg dishes.
Tips and Warnings
- Most salt comes from prepared foods and restaurant meals. Train yourself and family members to taste food before adding additional salt. Just 100 additional calories per day can result in a 10-lb. weight gain in 12 months. Inversely, reduce your daily calorie intake by 100 calories, and you will lose 10 pounds by the same time next year.
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