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Healthy Pleasures—Choosing Good Foods That Are Good for YouBy James M. Rippe, M.D.
All the foods you enjoy can fit in balanced nutrition. Nutritious food should be delicious. But this myth about balanced nutrition persists: If it's good for you, it probably doesn't taste very good. That's just plain wrong. All foods can play a role in balanced nutrition. The key word is balanced. Eating a variety of foods in the right proportions ensures getting the nutrition needed for health and enjoyment.
All Foods Can Play a Role in Balanced Eating
Let's bust a few big myths about "bad" foods or meals. For example, the general public perception is that "all fat is bad." That's not true. We need certain amounts of "healthy" fats to ensure that our bodies function well and that cell development takes place. Those healthy fats include monounsaturated oils, such as olive oil and the oil in nuts, polyunsaturated oils such as corn, safflower, or sunflower oils, and omega-3 fats in fish. The goal is to include these fats in moderation. In contrast, for health, we should limit consumption of saturated fat and trans fat, which contribute to the risk of heart disease and other diseases. (Read more about healthy fats and oils on MyPyramid.gov.
And what about having the occasional blowout celebration, where you throw nutritional caution to the winds? There's room for that, too. Aiming for nutritional balance means taking an overall approach to eating, not putting yourself in food prison. It's easy to balance a blowout celebration, for example, with smaller, balanced meals the rest of the week.
Emphasize Foods That Give Nutritional Bang and Good Taste for Energy Consumed
The goal of balanced nutrition is to eat a variety of foods that provide all the energy (calories) and nutrients your body needs for health and fitness. The Start Making Choices™ Nutrition Planner can help you achieve that. Following the MyPyramid Food Guide, the Weekly Meal Planner provides flavorful menus featuring simple, delicious recipes and convenience foods.
Emphasizing a variety of foods promotes good nutrition. Start Making Choices (and MyPyramid) can show you ways to include more fruits, vegetables, and whole grains in your daily snacks and meals. Check out our variety of tasty recipes for new ideas that will please you and your family.
Select Preparation Methods That Contribute to Balance
When possible, select grilling over frying for fish, chicken, and many types of meat. A stir-fry prepared with a cooking spray such as PAM® lowers fat and enhances flavor. Baking rather than frying is a good choice for more than just potatoes. Explore seasoning steamed or grilled vegetables with herbs, spices, lemon juice, and/or a small amount of grated Parmesan cheese rather than lots of butter or cheese sauce.
Adapt Your Favorite Recipes for Better Nutritional Balance
Check out the adapted recipes in the Recipe Makeover section of Start Making Choices. They'll provide you with ideas for ways you can reduce fat and calories in your own recipes. You can also submit one of your own recipes for a makeover.
Think Portion Control
The problem in achieving nutritional balance is often not the dish, it's the size of the serving. At restaurants and at home, portions tend to be large. Downsizing servings can help you better manage your weight. At home, plating your dinners in the kitchen before placing them on the table may help. In restaurants, choose a small plate or appetizer for an entrée or split an entrée with a friend.
Enjoying healthy pleasures is the goal of balanced nutrition. Be sure to check out all the resources for good eating that's good for you here at Start Making Choices.
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Start Making Choices does not provide medical advice.
Information is intended for educational purposes only. See additional information.
