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Healthy Eating in 2018

December 29, 2017
Plain English Version

Healthy food in a bowl.

Dieting is not fun. It does not always work. It does not last. What is another way to manage your weight? Nutritionists call it Healthy Eating.

Here is how to eat healthily and happily.

Enjoy the new world of vegetables

Make your vegetables taste great. Put tahini or pesto sauces into comfort foods. Comfort foods include potato nachos, Buffalo cauliflower, and zucchini noodles. This is the time for you to become a vegetable lover.

Get into fat

 Use fats from whole foods such as nuts, seeds, avocado, and fish. Use healthy oils. They are good for nutritional well-being. Fats benefit our heart health, blood sugar levels, and weight control. Replace animal fats with plant fats. Hello, avocado toast.

Proteins are powerful

 Healthy eating is not all about plant-based foods. The new way of eating has led to a rediscovery of beans, lentils, peas, nuts, and seeds. But watch out for the “more-is-better” idea. Include some protein in each meal or snack. But don’t forget that protein-fortified cookies are still cookies.

 Sweeten things up

 The warning signs are out on sugar. Experts say it is okay to have a little added sugar in your life. But they recommend limiting sugar to six teaspoons a day or less for women and nine teaspoons a day or less for men.

Energy bars and yogurt flavors are in. Use fiber-rich and nutrient-rich whole foods. For example, add dried and fresh fruit as sweeteners in baked goods and smoothies.

Keep an eye on ingredients

People want simpler ingredients in their food. Food companies are removing artificial colors and flavors and other additives from food. They did not need them to be there in the first place.

Food good for your gut

We now know that the good bacteria in our guts are key to digestive health. Ancient, probiotic-rich fermented foods are the rage. Some of these are sauerkraut, kimchi, yogurt, and kefir. These “living” foods are available in supermarkets.

Keep the past alive

There is wisdom in traditional foodways. There are patterns of eating that fed our ancestors for generations. We are rediscovering heirloom and wild fruits and vegetables. There is new interest in heritage grains such as farro and sorghum.

Help the planet

 More people understand that their health goes with the health of our planet. They are taking steps to eat greener. Greener means more plant-based meals including sustainable fish, poultry, and meats.

Make it look good

 Forget the plainness of the divided plate. Build meals in layers or arranged in bowls with colorful produce. Show your creations off to family and friends.

Source: The Washington Post December 28, 2017

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