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2009 offers a wonderful opportunity for a fresh start on personal and professional goals. Here’s how to eat better without giving up taste.
Make calories count. Choose foods that are loaded with nutrition. Fruits and vegetables, especially the most vibrantly colored, are the best bets for vitamins, minerals, fiber, and disease fighting phytochemicals, so eat several servings from this group daily.
Bring on the beans and whole grains. Economically and nutritionally, nothing beats beans (kidney, navy, pinto, etc). Grains paired with beans are a great nutrition partnership, especially if choosing whole grains. Switch to higher fiber whole grain versions of rice and pasta in recipes.
Balance it out. Choose a variety of foods from each food group every day of the week. This will keep meals interesting and better meet nutritional needs.
Get creative with condiments. Flavor foods with herbs, spices and vinegars to reduce calories and sodium without giving up taste. Find recipes with herbs and spices for a healthy and tasty treat.
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Alter recipes. Find foods that are better versions of what the recipe calls for. Examples: use whole grain pasta; use olive oil instead of butter when sautéing; use light or fat-free cheese, and use low sodium broth. Most recipes can handle these simple substitutions without altering the end product’s taste — it just improves the nutritional value. Cooking at home is usually easier on the wallet than eating out, too! –kim kirchherr, MS, RD, CDE, Jewel-Osco Dietitian
