Healthier Eating at Home

Let's face it - Americans are fat, and the rest of the world is joining us in our obesity. We have a propensity to over-eat, under-exercise, and demand that which is not good for us, under the guise that it will all make us "feel better". Eventually, it all catches up with us. Heart disease, diabetes, and other health conditions related to over-eating are all on the rise. That extra helping may have felt good at the time, but it can't compensate for having to inject yourself with insulin several times a day. Heart attacks don't feel very pleasant either.

It's time to change our diets and our lifestyles. If you want to feel good, you need to start by eat well. This series covers a variety of situations where you must eat, including home, work, and social settings.

Healthier Eating at Home

Most of us eat at least two meals a day at home. Most of us also consume several snacks and dessert there as well. Here are several tips for eating healthier meals at home.

#1 - Plan your meals in advance, and use this plan to develop your shopping list.

Sit down before you go grocery shopping and plan out what you will eat for each meal over the next week (or for however long you shop for - it's far cheaper to shop every two weeks or even monthly because you can buy in bulk). Plan for healthy meals and snacks, and use that to build a shopping list. Refuse to buy anything that is not part of your plan. Refuse to stop at the store for a quick snack when you're out running errands. Instead, bring a bottle of water and a light snack with you. Never shop hungry!

#2 - Check the fats and carbs at the door.

When shopping for meats, buy leaner cuts. While you might choose chicken with the skin on at the store (it's cheaper), skin it yourself when you get home. Be sure to include at least two fish meals per week. You might also try a meatless dish once a week. Bean dishes, like chili or baked beans, and homemade pizza lend themselves well to a meatless meal. As you're shopping, watch out for processed foods with lots of added fat. Even "healthy" meals can end up very unhealthy when processed in a factory. Whenever possible, make your own at home. It's cheaper and better for you!

How you cook your meat is also important. There's a big difference in nutrition between grilled or broiled fish and something you've battered and deep-fried! Grill or broil whenever possible, and limit the amount of fried foods you eat. If you really love fried foods, experiment with "oven frying" by lightly coating a pan with oil (cooking spray will work), and very lightly breading the food. Bake at the normal temperature, turning once. Many people find that they prefer oven-fried chicken to the real thing, because it turns out moist and tender without the greasiness of "real" fried chicken!

Carbohydrates are a fact of life - our bodies need some carbs in order to survive. However, some carbohydrates are better for you than others. Generally speaking, whole grains are good and highly processed starches are bad. However, this does not mean that all whole wheat bread is good for you! Many breads which are labelled "whole wheat" are also laden with fats, sugars, and preservatives. Either buy an all-natural brand (and check the label), or learn to make your own bread. The easiest way to "guesstimate" whether a particular carbohydrate is good or bad is to use the glycemic index. The premise of the index is that the body processes some carbs faster than others, causing a rise in the blood sugar. Slower food is better for you.

# 3 - Add more fruits and vegetables.

Instead of only having one small serving of vegetables, try two contrasting veggies - peas and carrots, or broccoli and cauliflower together. You might also try adding some slices of red bell pepper to any vegetable dish for added nutrition and appeal.

Add vegetables where you ordinarily might not. That homemade pepperoni pizza doesn't contain veggies - but if you add sliced onions and peppers it does! Or try a broccoli and tomato pizza. Try finely chopping onions, celery, carrots, and green peppers. you can even chop it all in bulk and store it in your freezer, in individual portions. Simply pull out a baggie and add it to whatever you happen to be cooking - hamburgers, meatloaf, chili, mashed potatoes, or soup!

Try stewing lean meats with spinach or other leafy greens and a can of diced tomatoes in your crockpot. Serve over basmati rice. Also try serving a crisp salad or home-made alfalfa sprouts with just about anything - or make a sandwich with salad greens or sprouts as a main component.

Adding more fruit doesn't have to be hard, either. Juice is simple, and a serving is just a small glass. Kids who don't like juice may enjoy it if you pour it into popsicle molds and freeze! Add fruit to your breakfast cereal. If you don't like to take the time to cut something up in the mornings, just buy frozen fruit and heat a few berries in the microwave before adding the cereal and milk. Apple or orange slices with peanut butter make for a good, protein and fruit rich, mid-afternoon snack too!

#4 - Snack intelligently.

Studies show that snacking between meals is actually good for you, if you watch what you eat. That double-deluxe slice of chocolate cake may taste really good when you hit your mid-afternoon slump - but the fat, calories, and carbs in it will actually make you crash as your body processes all that sugar, plus it's not a very healthy choice. If you really crave chocolate, try a low-fat oatmeal and chocolate chip cookie you made at home, two or three oreo's, or a small dark chocolate bar.

Buy snack foods you'll really eat, and package them in individual portions. Look on the back of the bag of chips - that bag contains at least a dozen portions. If you take the time right after grocery shopping to put that big bag into snack-sized ziplock bags, you'll eat correct portions and keep the pounds off.

Incorporate healthy snacks into your repetoire - carrot and celery sticks or fruit slices with peanut butter, a few crackers with low-fat cheese, or dried fruit and nuts are all extremely tasty and very good for you!

#5 - Enjoy dessert the smart way.

Most Americans feel that dessert before bed is necessary. Really, it's not - you don't require all those calories! It's not good to snack right before bed, either. Your body shouldn't have to work while you are sleeping.

Instead, eat dessert at least two hours before retiring. Sugar-free jello with a dab of whipped cream (not the whole container!), a wedge of low-sugar fruit pie, or mousse made with low-cal pudding and whipped cream are all good choices. Fruit with lightly sweetened yogurt is also an excellent choice for satisfying the sweet tooth without compromising your health and diet.

Save the big chunk of chocolate cake or the bowl of ice cream for a special occasion, like a birthday party or holiday. Even if you're not diabetic, if you have some knowledge of the diabetic exchange system, you can avoid overloading your body. If you know you'll be eating that slice of cake, choose a lower-carb, lower-fat dinner.

#6 - Drink!

The human body is made mostly from water! During the course of the day, we excrete a tremendous amout of liquid. This must be replaced. All too many people reach for a soda because it's sweet and has caffeine. However, there is not a single good thing in a bottle of soda - even the newer sodas with added nutrients fall flat when you calculate the carbs, preservatives, and chemicals that are in them!

Water is a much healthier choice, but most people who live in cities refuse to drink it because it tastes terrible. Invest in a good water filter for your home. If you're short on cash, one of the water pitchers is sufficient and will cost you around $20. If money's no object you can opt for a whole-house filter. Water can get boring after a while. If this happens to you, try adding frozen lemon or lime slices or pieces of fruit. You can also add an herbal teabag to cold water for a light, refreshing tea.

If water's not your thing, most fruit juices are very good for you. Look for brands with no added sugar or corn syrup. Corn syrup actually works to make you feel hungry again quickly, so it's a definite no-no! If you plan to drink a lot of juice, you can actually cut it with water. Nutritionists are often quick to say, "Don't do that!" because water does decrease the nutrition. However, if you plan to drink several glasses over the course of the day, it won't hurt you!

Limit or avoid caffeinated drinks, like coffee, black tea, and sodas. The caffeine artificially rev's your body up, and these drinks are often overly sweetened. If you must have a coffee, stick to "just" coffee, not one of the fancier espresso drinks. Likewise, limit your alcohol intake. While an occasional glass of wine may be good for you, daily alcohol consumption can be very detrimental to your overall health. It can even increase your risk for certain cancers!

Eating healthier seems difficult at first, but you don't need to follow a complicated diet! There are simple steps you can take to limit your fat and carbohydrate intake, increase the fruits and vegetables you eat, and enjoy snacks and desserts without compromising your diet and good health.