Healthy eating/diet tips...

[pepsimax]

Has anyone made any diet changes recently? I don't want to know about strict diets but a way you have introduced new healthier foods or healthier ways of cooking.
Generally the British diet is quite bland. Thankfully with the introduction of cuisines from around the world, new tastes have been introduced.
I love Caribbean and Indian recipes as I love spice so I try and cook a meal that involves spices. Cumin is supposed to be good for preventing cancer, although I haven't searched to see if this is true or not.
I also know that most veg contain a lot of its goodness just under the surface so I try and only buy things that can be pretty much washed and used without peeling. Some people are unsure that tomatoes, cucumber and bell peppers (amongst a few others) are in fact fruits and not vegetables so a portion or two of these is sufficient each day if you're not much of a fruit person.
As I've never been one to have to worry about my weight (sorry!) if I consume fruit I sometimes incorporate it into a healthy(ish) dessert. Yogurt, low fat cream, honey or lemon juice are some of the things I use but when it comes to desserts once you start making them, the variations are endless. Just don't overdo the sugar. :)

I also only use extra virgin olive oil. As this has a low smoke point it is not good for deep frying and I always have this to hand as I almost never deep fry. There are some great oils on the market (I love sesame seed oil) that used sparingly can add some benefits, as well as different tastes, to your diet.
Garlic is also good for aiding some digestive conditions but more notably it lowers cholesterol. It does have a strong taste if a lot is used but using a smaller amount would enhance other flavours and go some way helping.

When using herbs, spices, fruits and veg it is always better to use fresh but if they are not available, dried or canned is better than nothing.

What tips do you have?

[Blondie]

Growing up my family always ate pretty healthy. It's kind of second nature to me, but I've had to teach others how to eat healthier. Not even healthier as much as "more flavorful" lol.

The biggest thing that people respond to is when they eat something I've seasoned with fresh citrus. There is absolutely no substitute for fresh citrus zest and juice! Best thing ever! Try it. Also, I mostly cook with coconut oil (when I have to--I definitely don't deep fry anything) because it adds an ever-so-slight sweet/clean flavor to everything. And despite being full of saturated fatty acids, it's still somehow good for you. I use olive oil for pastas and Italian dishes because it adds that unmistakable "Mediterranean" touch.

Oh, and if you're someone who has a sweet tooth (like my current guy) try using splenda instead of sugar. It's more expensive obviously, but it's worth it.

If you have a spice garden, grow garlic. Not to use the bulbs themselves, but for the greens. They have a very unique flavor. Somewhat like garlic and green onions combined, but it also adds it's own special flavor. (Difficult to describe with words, but if you ever try it you'll know what I mean.)

I'll post more ideas as I think of them. I actually have quite a few. I'm known as "the cook." XD

[skinlover]

My diet is rubbish! hahah. it's only started getting better since being with my partner.
He loves cooking and is very good at it, but as we don't have our own place yet, he doesn't have the chances to utilize this skill, sad, because the only times I eat healthy are when he cooks!
We also realised we shared a big love for Italian food and I love pasta especially, I find pasta is the absolute ideal way that I get anything healthy down me, I mix it with vegetables, good cuts of meat, herbs, everything and when it's mixed with pasta I barely notice they're there!
I've also started eating porridge every morning too and I find I stay full for longer and it's slowly improving my skin. :)
anyway, sorry for rambling on!

L.
x

[pepsimax]

Love your post Blondie. Growing up in a working household (I'm 40) we had the usually British meal of meat, potatoes and veg. Most of the meats bought were not the best cuts and quite honestly it has put me off meat. My diet consists mainly of chicken (free range) and fish. The introduction of a wider range of fruits and vegetables (something as basic as a mango to some, were very expensive here) has made cooking more fun.
I'm going to attempt to grow garlic next year for the first time. Can you explain to me how you use the green leaf? I've seen a picture of the plants growing so I know what you are talking about. I use a lot of garlic and if a decent bulb is used for original crop, you can propagate the next years crop. Good news!
I always have a decent bottle of lemon juice in the fridge for if I don't have fresh lemons or limes in.
I only usually use oil for softening things like onions or sealing meat so I tend to use EVOO more than anything else. If I do a stir fry I like to use something like sesame oil.
A lot of oils now days have very good benefits, if like everything, it is used in moderation. Some flavoured oils are good to sprinkle on salads rather than making up a dressing.
I have found that by sweetening desserts with something more natural adds benefits as well as taste. My favourite to use is honey (maple syrup isn't so popular here) for example.

Lucy, I can't believe you add gorgeous ingredients to pasta and use the pasta to disguise the taste. Maybe you are not mixing a good combination so are not bringing out the real flavour. Using the right herbs with chicken, or adding a dash of lemon juice if using tomatoes, enhances the flavours. Some things overpower and spoil a dish.
If you want some recipes go to the bbc recipe site or the channel 4 one. Alternatively post here things you enjoy for example chicken and pasta and we can give you tips on things to add to enhance flavours rather than overpower.

Food is to be enjoyed.

[skinlover]

Oh trust me the pasta dishes my boyfriend makes are DELICIOUS, but I can't stand vegetables! or most salad! so teaming it with pasta and a nice sauce is the only way I'll eat them!
My only favorites are;
.lettuce
.cucumber
.raddish
.carrots
.courgette - recently tried and love this
.sugarsnap peas
.asparagus
.cherry tomatoes - cooked
.onions - my all time favourite
.potatoes but mainly sweet potatoes
.parsnips

and that's about it I think!

[Blondie]

I'm going to attempt to grow garlic next year for the first time. Can you explain to me how you use the green leaf?


Depending on what cultivar of garlic you use, the greens can grow pretty thick and/or hard. So you just have to cut them, wash/rinse, and slice them up small enough to be used as a spice. (They don't have to be teeny-tiny. Maybe slightly bigger than you would cut spring onions.) Some people like the greener parts, and some people like the fleshy whiter area. I like both, of course. They go best in sauces imo.

I love asparagus, too. skinlover mentioning asparagus made me remember an old recipe I made up on the spot one day. My kitchen was running a little low, so I kind of just made a sauce for them out of condensed milk, yellow mustard, lemon and dill. I know it sounds strange, but everyone loved it lol. I wish I would have been writing down my measurements, because I've never been able to recreate it. >_< Stupid me!

[breonnajackson]

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

-Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
-Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
-Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

[pepsimax]

Oh trust me the pasta dishes my boyfriend makes are DELICIOUS, but I can't stand vegetables! or most salad! so teaming it with pasta and a nice sauce is the only way I'll eat them!
My only favorites are;
.lettuce
.cucumber
.raddish
.carrots
.courgette - recently tried and love this
.sugarsnap peas
.asparagus
.cherry tomatoes - cooked
.onions - my all time favourite
.potatoes but mainly sweet potatoes
.parsnips

and that's about it I think!

It sounded like you tolerated it not enjoyed it. Incorporating fruit and veg into a sauce for pasta is one of the best ways to enjoy it. We need to introduce you to a wider choice though. Try the Channel 4 recipe site. You can put in one or a few ingredients like chicken and pasta and it selects some recipes that contain both. Its a good way to introduce new things into a diet. Then the best part of cooking is trying a recipe and adapting it to your taste.

[pepsimax]

Depending on what cultivar of garlic you use, the greens can grow pretty thick and/or hard. So you just have to cut them, wash/rinse, and slice them up small enough to be used as a spice. (They don't have to be teeny-tiny. Maybe slightly bigger than you would cut spring onions.) Some people like the greener parts, and some people like the fleshy whiter area. I like both, of course. They go best in sauces imo.

I love asparagus, too. skinlover mentioning asparagus made me remember an old recipe I made up on the spot one day. My kitchen was running a little low, so I kind of just made a sauce for them out of condensed milk, yellow mustard, lemon and dill. I know it sounds strange, but everyone loved it lol. I wish I would have been writing down my measurements, because I've never been able to recreate it. >_< Stupid me!

Thanks for the info on garlic. Until I get to the garden centre I wont know what are the recommended ones to grow here. Luckily dad is helping me start this and some herbs off in his greenhouse so can get things started quicker as we have quite a late spring frost here.
You say cut the greens up like a spice. That surprised me as I know garlic is a vegetable so in my mind before you originally answered I figured it could be used like a leek or spring onion. Now I'm curious as to what sort of dishes to use with. I'm going to have to use my advice to Lucy and look online for some tips.

I've never been a great lover of asparagus but then again its only really become a 'popular veg' here in the last few years. Had my mum put that on my plate as a child I would have sneaked it out for my pet rabbit. :) Is the rumour about it true?
Try looking online for a recipe and maybe by trying some out you will find similar or remember the original.

[pepsimax]

Nice post breonnajackson. I have found over the last couple of years that by following a recipe then adapting it to my taste or cupboard contents encourages me to eat healthier.
As I have a relatively poor appetite the thought of eating 5 portions of fruit and veg on top of everything else that was needed was more than I could manage eating. But by incorporating them into main dishes my meals are both healthier and delicious. Some people say they dont have time to cook a full meal from scratch but I have found the tastier dishes are the ones you spend about 10 minutes preparing (like cutting veg and making a marinade or sauce to roast meat in) and putting it all in the oven at one go to cook. You dont need to be spending hours in the kitchen.
Today I am having chicken which is currently marinating in jerk seasoning (homemade) and I'll roast that with some peppers, leeks and onions and around 15 minutes before end of cooking I'm going to add a couple of cut plums to add a bit of sweetness.

[Blondie]

^^Yes, you can use it the same way you use green onions. Or onions and garlic, too. They go great in pasta sauces and stir frys. My mom says they make a nice alternative to chives on baked potatoes, but chives are so tiny by comparison lol. I haven't used leeks much, so I don't know how they compare to those. It's one of those ingredients where you have to experiment with it to find out what you like it in.

As far as the asparagus rumor is concerned, there are people who swear it is true and people who swear it is hogwash. I've never experience anything "weird" with it, but apparently some people have. :D

[paleandproud]

I don't feel that anybody needs to diet as such. You shouldn't deprive yourself of the things you love as you're more likely to fail!!
I do Zumba and Bokwa twice every week, and I go for a jog 1-3 times a week, depending how I'm feeling.
Since April, all I have completely cut out of my diet is fizzy pop and white bread - and I have lost just over 2.5 stone. Granted, it isn't a quick fix but that's not what I wanted.
If you make sure you eat well most days a week, don't eat after 7.30pm (other than fruit) and allow yourself 1-2 treat days a week when you can eat absolutely anything you want - you won't fail!
I agree with some of the above statements, too. Adding herbs and spices to things really helps keep you on track and eating the stuff you love, but the better versions e.g....

> Tomato based curries instead of creamy-based
> Brown rice/pasta/bread instead of white
> Use olive oil
> Dark chocolate (70% cocoa) instead of milk
> Baked crisps instead of fried

Simple!

[pepsimax]

Nice suggestions there Claire. I agree that if you took time to look at what you are eating instead of eating junk then there should be no need for fad diets.
I am hoping this thread gives people ideas of new things to try or things to avoid. What I don't want is promoting of fad diets.

Talking of new things (now I know this may shock some of you!)... I was given a piece of a huge homegrown pumpkin. Now pumpkins are not a popular fruit (yes technically it is a fruit) here so I have no idea what to do with it. So suggestions please. Healthy or unhealthy(ish), what is the best way to try pumpkin for the first time?

[paleandproud]

The most obvious way to try pumpkin that will be suggested to you will be pumpkin soup.
However, I recently tried fish with pumpkin risotto and it wasn't too bad :) I think both are reasonably healthy!
The BBC Good Food site should give you some great ideas :)

[breonnajackson]

Nice post breonnajackson. I have found over the last couple of years that by following a recipe then adapting it to my taste or cupboard contents encourages me to eat healthier.
As I have a relatively poor appetite the thought of eating 5 portions of fruit and veg on top of everything else that was needed was more than I could manage eating. But by incorporating them into main dishes my meals are both healthier and delicious. Some people say they dont have time to cook a full meal from scratch but I have found the tastier dishes are the ones you spend about 10 minutes preparing (like cutting veg and making a marinade or sauce to roast meat in) and putting it all in the oven at one go to cook. You dont need to be spending hours in the kitchen.
Today I am having chicken which is currently marinating in jerk seasoning (homemade) and I'll roast that with some peppers, leeks and onions and around 15 minutes before end of cooking I'm going to add a couple of cut plums to add a bit of sweetness.

This is really good. Everyone should take care of his/her eating very well. I am happy that you are doing that.:h1:

[pepsimax]

The most obvious way to try pumpkin that will be suggested to you will be pumpkin soup.
However, I recently tried fish with pumpkin risotto and it wasn't too bad :) I think both are reasonably healthy!
The BBC Good Food site should give you some great ideas :)

You are giving me my own advice. :)
I did check out the BBC and C4 websites and there was so much to choose from I thought I would ask here. In the end I settled for a pumpkin and apple chutney. The recipe I got from here http://www.bbc.co.uk/food/recipes/ramona1_83522

For those who are unsure, the BBC is the British Broadcasting Corporation and was the world's first national broadcasting organisation. Therefore is the longest running radio and television network within the UK.

[skinlover]

wow all this info's a bit overwhelming, haha, I think I'll just stick to what my boyfriend cooks me every now and again, it's healthy and tastes amazing.
some of us just don't like healthy things, it's not the end of the world.

L.
x

[pepsimax]

You're right its not the end of the world but continual bad eating habits can lead to malnutrition and therefore affect internal organs. ;)
Anyway I started this for people to throw ideas in on how a standard meal can be made healthier. I don't want this thread promoting waste of time fad diets.

[Blondie]

^Oh man. Don't even get me STARTED on those silly fad diets! They are designed to fail from the start, and they end up doing more harm than good to your metabolism in the long run. It honestly makes me sad that so many people would harm themselves just to lose a few pounds. :(

My first thought about the pumpkin was to try a soup, too. Most of the recipes I find for it have cream or milk in them, so if anyone in your house is a vegan I guess you could try almond milk instead?

[pepsimax]

^Oh man. Don't even get me STARTED on those silly fad diets! They are designed to fail from the start, and they end up doing more harm than good to your metabolism in the long run. It honestly makes me sad that so many people would harm themselves just to lose a few pounds. :(

My first thought about the pumpkin was to try a soup, too. Most of the recipes I find for it have cream or milk in them, so if anyone in your house is a vegan I guess you could try almond milk instead?

A balanced diet is more beneficial and allows you occasional treats. I eat cakes, chocolate and takeaways like most people but by making them a tiny part of my diet, I get no ill effect from them.

I did see a lot of recipes for soup but I thought that was not very adventurous. I am full of flu at the moment and can't even think of eating but hopefully in the week I am going to make some spicy chicken to go with the chutney.
I haven't had dairy for a few years now and substitute dairy products for soy products. The range I personally like is Alpro. I can't stand the smell of almonds so I've not tried this but coconut milk is also a good substitute in some recipes.

[Hadden]

Yes, I made some diet changes recently because I want some effective diet plan for my weight control.
I have replace junk and fast foods with natural and raw veggies foods.
I have added more protein foods rather than fats to get help in natural fat burning.
Soda and soft drinks are replaced with fresh fruits juices.

[anneyauster]

Drink plenty of water or other calorie-free beverages.
Think about what you can add to your diet, not what you should take away.
Consider whether you're really hungry.
Be choosy about nighttime snacks.

[Williams]

A healthy diet plan helps in controlling the bodyweight, heart rate and hypertension. It also improves the sugar levels and lowers the harmful cholesterol from the body. A healthy diet plan also produces mental and physical relaxation.

[Arnold]

Instead of being far too involved with individuals or calculating serving styles, think of your diet with regards to shade, variety, and quality, this way it should be easier to make healthy options....

[Brice]

No doubt that energetic foods are so good for the health and get energy but we should be follow the diet rule.Diet is play a important role to loosing weight so i like the vegetarian diets for get vitamins and nutrition....

[morgan1234]

Health is wealth. Exercise and proper diet are important source to improve health and physical fitness. Eat red meats, fresh fruits, salads, vegetables and dairy products. Avoid all junk and fried foods, limit the alcohol, stop smoking and exercise regularly at least 30 to 45 minutes in a day. It improves your mental health, make strong bones and muscles, boost energy and improve physical fitness.

[jm8012741]

Healthy diet is very important for stay healthy. so we have to eat healthy diet like fresh fruit, green vegetables, milk etc.

[halbertlaec]

In my view, Healthy diet will always play an important role to maintain a good health for a long period of time. The persons, Who participate in regular physical activity do so partly to improve the current and future level of our health. We strive toward an optimal state of well-being. As our lifestyle improves, our health also improves and we experience less disease and sickness.

[jaksonjames015]

Excellent information shared in this post. Healthy diet eating always keep our body healthy and strong.

[stellabell]

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2. Cancer Prevention
With many phytonutrients, one of the greatest health benefits of watercress is to lower the risk of cancerMost studies recommend that the daily intake of over 80 grams of watercress would generate positive outcomes. Watercress, along with other cruciferous vegetables, contains phytochemical compounds that encourage the body to enhance cellular protection. Some antioxidants in watercress, such as beta-carotene or lutein (which carrots contain much), have the anti-carcinogenic quality, which is beneficial for cancer prevention.

3. Rich in Folate
Not only the bones but also many other body parts might profit from one of the brighest stars in watercress nutrition.Folate is necessary to lower the risk of birth defects. Many studies have supported the idea that a high intake of folate will protect babies from neural tube defects.Besides, another common application of folate is to cope with depression. Some research suggested that about 800 microg of folic acid on a daily basis would have tremendous effects on the depression treatment