What is healthy food?
Perry’s general guidance should come as no surprise. She follows the advice of her Pollan, writer Michael.
“Eat foods that are as close to form as possible. They have little effect on blood sugar,” she explains.
By eating more plants and processed foods, your body will work less to digest them. Most additives, fillers, and preservatives are not readily digestible.
words to see
Many of the terms used today to describe healthy eating have marketing appeal without much-underlying science.
You should always be skeptical of package descriptions. Here are some examples of labels that should be treated with caution:
Net Carbs – ML calls this term gimmick. The American Diabetes Association does not use or recognize “net carbs” because there is no supporting evidence that it is a problem.
Processed – Just because something is processed doesn’t mean it’s unhealthy. Cooking is a form of processing. Process canned chickpeas. The same goes for chopped apples. Perry distinguishes between processed and ultra-processed products. According to her, ultra-processed foods are convenience foods and come in boxes. They tend to contain refined grains, additives, and more fat. As a general rule, eating less reduces your intake of sugar, salt, and fat. You can also get more fiber. Keto – Did you know that the keto diet started as a treatment for epilepsy patients? As with the Atkins diet, you have to be careful with how much fat and protein you rely on. It’s not sustainable, says ML.
Sugar-free – Sugar substitutes can wreak havoc on your digestive system. But a whole bag of sugar-free gummy bears, for example, can flood your system with substances that can’t be broken down. This can lead to intestinal problems.
“Protein” bars – You might find them appealing because they advertise having less sugar, carbs, and calories than candy bars. However, they are high in sugar alcohol. More than 6-7 grams can cause diarrhea and gas. don’t eat this to make healthy food
Here are some examples of healthy substitutes that turn everyday foods into healthy foods.
Eat quinoa, not couscous. Quinoa is high in protein and low in carbohydrates.
Eat grilled eggplant sandwiches instead of charcuterie.
Eat lentils, not chickpeas. They are easier on the gut.
Eat tahini instead of mayonnaise. Tahini is made from sesame seeds and is low in calories and high in protein.
Eat olive oil instead of coconut oil. Prior monounsaturated fats lower cholesterol levels. Coconut oil, on the other hand, is not good for the heart.
Eat dark chocolate instead of milk chocolate. Dark chocolate contains phytosterols that reduce inflammation.
keep a flexible and tolerant attitude toward yourself
A rigid list takes the guesswork out of it, but “there’s no magic formula for healthy eating,” says Perry. “Some people respond differently to different foods.”
Ultimately, Perry’s advice is to strive for better, not perfection. “Everyone encounters foods that aren’t the best. Is your diet generally healthy?” she asks. “If you make healthy choices 80% of the time, that’s good.”
Healthy food recipes to try
Salad sandwich without tuna
For salad:
1 (15 oz) can of chickpeas, rinsed and drained
3 tablespoons tahini
1 teaspoon Dijon mustard or spicy brown mustard
1 tablespoon maple syrup or agave syrup
1/4 cup diced red onion
¼ cup diced celery
¼ cup diced cucumber
1 teaspoon capers, drained and coarsely chopped
Healthy with a pinch of sea salt and black pepper
1 tablespoon toasted unsalted sunflower seeds (optional)
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Place the chickpeas in a mixing bowl and mash with a fork.
Place tahini, mustard, maple syrup, red onion, celery, pickles, capers, salt, pepper, and sunflower seeds (if using) in a mixing bowl. Mix and incorporate. Taste and season as desired.
Toast the bread as desired and prepare other sandwich toppings (lettuce, tomato, onion, etc.) as desired. Place a healthy amount (about ½ cup) of the chickpea mixture on a slice of bread, add toppings of your choice, and place the second slice of bread on top. Repeat for more sandwiches.
rainbow grain bowl
Cereal (quinoa or spelled)
spinach
olive
onion
Broccoli
carrot
red cabbage
carrot
Yakitori
Thai peanut dressing
1/2 c creamy peanut butter
2 tablespoons lime juice
2 tablespoons rice vinegar
Soy sauce 2TB
1TB Honey
1 teaspoon sriracha
¼ teaspoon ginger
garlic
water/coconut milk
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Mix all ingredients with a whisk. Add more water or coconut milk to thin it. Can be stored in the refrigerator for 5 days. Wash and cook quinoa:
It is important to rinse this seed well before cooking. Washing quinoa helps remove saponins, the natural compounds that give quinoa its bitter, soapy taste. Hold the strainer under running water and spin the seeds by hand. Repeat this several times until the water is clean. 1 part grain, 2 parts water (1 cup quinoa and 2 c water). Bring water to a boil, add quinoa, and place in the saucepan. Turn off the heat. Wait 30 minutes.
sugar-free date balls
1 ¼ c mejor dates (with holes)
cocoa ¼ c
Almond butter 2-3TB
¼ oatmeal
a pinch of salt
Process all ingredients into balls in a food processor. Using a small spoon, shape them into individual date balls. Soak in coconut. freezing.
