30 Simple Steps to Your Nutritional Wellness
The article is devoted to 30 Simple Steps to Your Nutritional Wellness. Basic knowledge about nutrition can make a tremendous contribution to your level of wellness.
Since eating is a daily activity, you have many opportunities to affect your wellness in a positive way.
After reading this article, you should be able to make responsible food choices in your pursuit of high-level wellness. You’ve heard it before, but it’s remarkably true: you’re what you eat!
1. Use fresh, unprocessed foods whenever possible.
2. Remove the skin from poultry – the source of most fat.
3. Eat low-fat dairy products. There are plenty of reduced fat cheeses available. Switch to skim or 1 percent milk.
4. Try salsa on baked potatoes for a non-fat topping.
5. Trim all excess fat from meats; eat leaner cuts of red meats thus “loin” or “round.” “Select” is lower in fat than “choice” or “prime.”
6. Eat fish once or a weak-baked or broiled, not fried or breaded.
7. Instead focusing a meal around a meat, use a small amount of meat – diced, shaved, chopped, sliced – to mix in with other vegetables and rice or pasta.
8. Steam, bake, broil, or roast foods using a cooking rack to allow fat to drain from the food.
9. Select salad oils, cooking oils, and margarine made with unsaturated fats. Soft, tub margarine, with liquid oil listed as the first ingredient are good choices.
10. Try bagels, muffins, or whole wheat toast with jam or apple butter – without butter or margarine – rather than croissants, donuts, sweet rolls, or biscuits.
11. Use a nonstick vegetable oil spray for sauteing.
12. Use deli luncheon meats such as shaved chicken breast and turkey instead of high-fat bologna, salami, beef, or hot dogs.
13. Remove the salt shaker from the table; experiment with recipes by substituting herbs and other seasoning for salt.
14. Use applesauce in place of the oil in brownie, cookie, and cake recipes.
15. Replace snack items such as potato chips, salted nuts, and crackers with fresh fruit, raw vegetables, unsalted, unbuttered popcorn, pretzels, or rice cakes.
16. Use plain, low-fat yogurt as a substitute for sour cream in chips and on baked potatoes. Fat-free sour cream cheese are now available.
17. Eat a meatless dinner several times a week.
18. Use ground turkey in casseroles, chili, spaghetti sauce, and skillet dinners that normally require ground beef.
19. When making scramble eggs, separate the eggs, eliminating half the yolks. If a recipe calls for one egg, substitute two egg whites to reduce the cholesterol.
20. After making soups and broths, chili; scrape off the congealed fat.
21. Substitute fruit juices or plain water for soft drinks.
22. Top off your meals with fresh fruit for a nutritionally “sweet” dessert. Try frozen yogurt, juice bars, vanilla wafers, or angel food cake to satisfy your sweet tooth.
23. Read labels; learn about what you’re eating.
24. Take advantage of the new nonfat chips, dips, snacks, cereals, cookies, and crackers that are appearing on grocery shelves almost daily. Remember, however, that “nonfat” doesn’t necessarily mean “no calories”.
25. Try canned fruits with natural juices as a tasty topping for pancakes and fresh toast, rather than use butter and syrup.
26. Top pizzas and baked potatoes with broccoli, mushrooms, zucchini, peppers, and so on rather than meats.
27. Try powdered “non-butter” sprinkles or “butter like” sprays as topping for vegetables.
28. Make burritos and tacos with beans, peas, and lentils as fillers.
29. Use breads and cereals that list “whole wheat” or “whole grain” as the first ingredient.
30. Select cereals with at least 2 grams of fiber but no more than 2 grams of fat per serving.
Finally, the above tips are what I’ve been using for the past few years now. And I’ve achieved a tremendous amount of nutritional wellness ever since.
Use it. Try it. And I’m certain that you’ll achieve the same nutritional wellness, too, just like I have.