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Make Better Food Choices.

Posted on May 23, 2010 by admin

I have found these little changes that we can do to the foods we prepare for the family to maximize nutrition without compromising taste.

Get More Whole Grains
Take a take a look at your cereals, breads, pastas, rice, waffles and any other grain product you have. Claims such as “100% whole grain” with “whole wheat/oats/brown rice” as the first ingredient are what you want. Be wary of claims such as “made with whole grain” which only requires that 10% of the product contain whole grains.

Lower the Sugar

Focus on Fat

Animal fats including butter, cream, full fat dairy products and high fat meats are high in saturated fats, which has been linked to heart disease. When possible, lower the fat of animal products by choosing fat-free or low fat milk, yogurt and cheese and lean cuts of meat. On the other hand, fats contained in vegetable sources are beneficial for health, including olive/canola oil, avocados and nuts and seeds. When possible, choose items with canola and olive oil, which are low in omega-6.

Check the Sodium
An occasional high sodium food or meal is not a problem, it’s the total sodium consumed over time that matters. So check the labels and try out reduced/low sodium products when appropriate.

Include Super Foods
Fruits, vegetables and beans (black, kidney, garbanzo and northern) top the list of super foods. Dietary Guidelines recommend Americans get 3 cups of beans per week because they are nutrition-packed and include protein, antioxidants, fiber, iron and B vitamins.

Colorful vitamin C-rich fruits such as strawberries, kiwi, cantaloupe and oranges help increase the absorption of iron at meals while blueberries, blackberries and cranberries pack an antioxidant punch.

Don’t forget vitamin A-rich dark green and orange veggies such as spinach, kale, carrots and butternut squash.

~via http://www.organizingyourway.net/.