Learning how to read food labels is like learning a different language for some. Don’t give up! Try to avoid buying packaged foods as much as possible. You should be able to recognize everything on the label that goes into the making of your food. Cooking food at home will help you to avoid chemicals like MSG (aka: hydrolyzed vegetable proteins) that are added to processed foods. Everything morsel you put into your body should be wholesome and nourishing this is of course what your body relies on to get you through the day. We need to learn to give thanks to our bodies by feeding it premium fuel !
Avoid processed foods like white breads and rice. The processing techniques strip the grain of essential nutrients and fibre that your bodies need. Focus on whole grains to help stabilize blood sugar and keep you satisfied. Brown rice, quinoa, lentils, buckwheat, slow cooking oats are all examples of easily acessible grains that are more nutrient dense than the “white” counterpart.
It’s hard to avoid buying some packaged foods, so here is a guide on what to look for:
Fats (total) :
Fat is good for you, always keep this in mind. It helps keep us feeling full and balances our hormones. You should try to have a small amount of healthy fat at every meal, to help absorb fat soluble nutrients. The key is choosing the right kinds of fats. A good rule of thumb is to look for meals that have around 5 g – 10 g of fat total.
Trans Fats:
This is known as a “bad” fat. This fat contributes to cardiovascular disease and many other health concerns. Try to avoid this fat as much as possible, it is found in fried foods and packaged baked goods, look for “trans fat free” products.
Saturated fats:
Look for small amounts, not more than 2g/serving. We require some saturated fats in our diets, but generally are getting way too much from excess butter, whole milk dairy products and high-fat meat. Of course there are exceptions to every rule: plain low fat yogurt or milk is preferred over the fat free and sugar free versions.
Unsaturated fats:
Rarely appear on labels because they are often deficient in processed foods. Naturally found in raw nuts, cold water fish, flax and hemp seeds. These fats are often given as an extra supplement to the diet. You can eat several grams of this fat without guilt.
Extra virgin olive oil and flax oils are also healthy sources of fats that should be included in your diet on a regular basis. They contain fats that are easily used by the body for energy. When baking try using safflower oil, its a great source of omega-6 fatty acids.
Carbohydrates (total):
The overall number isn’t as important as the breakdown of sugar and fibre. Too many people get caught up in the carbohydrate value listed on the side of the box, and fail to note that up to 60% of your daily intake should be from carbs. Most of your carbohydrates should come from vegetables and whole grains (brown rice, quinoa, buckwheat), lentils and beans.
Fibre:
Many health benefits are associated with high fibre diets. It is in fact considered a carbohydrate, but because it is not fully digestible by the human body, fibre doesn’t contribute as many calories to you daily total as other sources of carbohydrates.
Sugar:
It is estimated that Canadians consume approximately 13% of their caloric intake as added sugars, equivalent to about 65 g of added sugars per person per day.. Simple sugars, white flour, white pasta, high-fructose corn syrup should all be avoided as much as possible.
Protein:
Protein is made up of amino acids which are the building blocks for our muscles and tissues. It is essential to have enough protein to repair and rebuild the wear and tear we encounter in a day. If you try to aim for between 10-15 grams of protein per meal this should be enough. But if you are trying to increase muscle mass, bulking up or doing high intensity exercise then you will need more protein in your diet. There is quite a bit of confusion out there surrounding protein supplements and bulking up, I will write about this in a later entry. Most importantly, we must pay attention to how the overall meal is balanced with protein, fat and carbohydrates.
Other:
Lets not forget about North America’s addiction: SALT… the recommended daily allowance suggests no more then 1500 mg of sodium. How much sodium do you think the average Canadian consumes in a day? 4000 mg !! Unbelievable, I know, but it is too easy to get carried away. Look for an upcoming entry on the nutritional and health risks associated with high sodium intakes.
Something to keep in mind:
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories
Sugar:1 gram = 4 calories
Grilled Vegetable and Chickpea Salad
This salad is so tasty, just trust me. Luckily, I have an indoor grill, which makes it easier to make this salad, but if you use a George Forman grill or the equivalent it should turn out great.
2 bell peppers cut in strips
1 green zucchini
1/4 red onion cut in strips
6-8 cherry tomatoes
1/2 pack herbed goat cheese
1/4 cup sunflower seeds
3 tbsp balsamic vinegar
3 tbsp olive oil
Cooking spray
salt and pepper to taste
Preparation:
-Spray and preheat the grill and put all the vegetables except the tomatoes on the grill.
-Mix together oil and vinegar and brush on the vegetables.Season while on the grill.
-Open and rinse chickpeas in a strainer.
-Take vegetables off grill and dice them, then proceed to add the chickpeas.Season to taste.
-Serve warm and add sunflower seeds and use a fork to put some herbed goat cheese on top.
-Eggplant is a great edition to this dish!!
