The "A – Z" of buzz words for healthy eating - Part 1
 

There have been many requests for practical tips for healthy eating. Articles like this will follow, but first up are some healthy eating BUZZ WORDS you simply MUST know, to ensure you are up-to-date with the latest in healthy eating! There have also been some requests for easy, low-fat recipes. I am working on these!

Read and absorb!

  • AVOCADO PEAR: Stock up on avocado pear, the fruit of the century. Although high in fat, avocado pear is rich in monounsaturated fat, which has been shown to increase HDL (good) cholesterol provided it replaces other saturated fats in your diet. It can also be used as a spread to replace butter and margarine.
  • BETA-CAROTENE: Boost your beta-carotene and lycopene intake by eating a diet rich in colour (red, yellow and orange). Both are powerful antioxidants that may be anti-carcinogenic (i.e. cancer-preventing).
  • CARBOHYDRATES: Carbohydrates should make up about 65% of your diet especially now that you are taking part in the “Shape up for Summer” Programme. See the letter “G” about choosing carbohydrates with a low glycaemic index.
  • DRIED FRUIT: Fresh fruit is best, however, if you find you aren’t getting your daily supply, have some dried fruit readily available. It is rich in many vitamins, minerals and fibre (both insoluble fibre, which is needed to prevent constipation and soluble fibre which lowers LDL cholesterol).
  • EGGS: Eggs are a really versatile food and are an excellent source of protein (albumin), which is like the “gold standard” for protein – but don’t have more than about 2 to 3 per week, since one egg yolk contains 220-250mg of cholesterol, close to the limit of 300mg per day!
  • FAD DIETS: Do away with fad diets, including the very popular low carbohydrate, high protein diet and extreme fat free diets. Another one to avoid is the diet associated with blood groups. They spell disaster in terms of your health and future weight management and are not sustainable options.
  • GLYCAEMIC INDEX: Get a better grip on your blood sugar and weight control by eating a moderate to high carbohydrate diet, rich in low glycaemic index (GI) carbohydrates.

    These foods “release” their sugar slowly, thereby keeping it raised for a period of time, as opposed to carbohydrates that give you a “quick sugar fix”, which then drops quickly. Foods with a low glycaemic index include sweet potato, basmati rice, pasta, high fibre bran, lentils, dried beans, yoghurt, oats and deciduous fruit.
  • HORLICKS: Good old Horlicks and other similar malted, milky drinks result in the hormone serotonin being released in your blood, which helps to induce sleep. Horlicks also contains vitamin B12, B2, calcium, phosphorous and magnesium.
  • INGREDIENTS: Read food labels very carefully. Avoid food products that have “hydrogenated oil” or “partially hydrogenated oil” listed in the ingredients as these bad fats may be linked to diabetes and heart disease.
  • JALAPENOS (Pepper dews): These are rich in Vitamin C, beta-carotene and capsaicin, the compound that can ease nasal and sinus congestion and help to prevent blood clots. It also acts as a neutraliser of the carcinogenic bad guys such as nitrosamines.
  • KELP: Why not try seaweed or even sushi!!!! Nori, which is used as the wrapper for sushi consists of a wide range of minerals and vitamins including calcium, copper, iron, magnesium, potassium and zinc as well as B vitamins and beta-carotene. It is also used to treat constipation, colds, arthritis and rheumatism.
  • LEGUMES: Increase the fibre and decrease the fat in your diet by consuming more legumes (dried beans, split peas and lentils). The soluble fibre in legumes is protective against heart disease and ensures a healthy gut.
  • MONOUNSATURATED FATS: These fats, found in olives, olive oil, canola oil, avocados, nuts and peanut oil contain properties, which help to lower cholesterol.