Be Nutrition Savvy: Seven Simple Ways to Eat Healthy (with
Strawberry Orange Sorbet Recipe)
by Monique N. Gilbert, B.Sc.
(like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and
chemicals. Good sources include wild salmon, beans, legumes, soy products (tofu,
tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and
nut-butters (peanut, almond, cashew, etc.).
Unhealthy proteins are loaded with saturated fat, cholesterol, hormones, or antibiotics
(like beef, lamb, bacon and sausage). While they give your body the needed amino
acids, they also clog arteries and compromise your immune system.
Healthy fats are unsaturated fats (mono and poly), omega 3 and omega 6 fatty
acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flax
seeds and walnuts. They help your body absorb fat-soluble antioxidant micronutrients
like vitamins A, E, D, and K, and lycopene.
Unhealthy fats are saturated fats and trans fatty acids (trans fats), like butter and
margarine. These fats contribute to heart disease, stroke, high cholesterol and
triglyceride levels, hypertension and obesity.
Healthy carbohydrates are high in fiber and are considered complex carbohydrates.
Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green
leafy vegetables, sweet potatoes, beans and whole fruit. These help lower cholesterol,
aide digestion, regulate blood sugar and insulin levels, and reduce caloric intake.
Unhealthy carbohydrates are high in sugar and are called simple carbohydrates, like
candy, white bread, sodas, ice cream, cake and cookies. These spike blood sugar and
insulin levels, and increase caloric intake (they are considered empty calories).
Eating nutrient-dense foods that are high in antioxidants, phytochemicals and fiber
help the body function optimally, promote overall well-being and improve digestion.
These nutrients also help fight and prevent heart disease, cancer and diabetes,
strengthens the immune system, slows the aging process, increases energy and
improves cognitive performance.
Additionally, as we age our appetite lessens, making it even more critical to choose
foods wisely. When every bit counts, picking foods with the highest nutritional profile
is more important than ever.
An easy way to make your nutritional choices is to look for foods that are bright in
color, for they usually contain more beneficial vitamins, minerals and phytochemicals.
For example, red and pink grapefruit have the heart-healthy cancer-fighting
antioxidant phytochemical called lycopene while white grapefruit does not. Here are
seven more simple ways to start eating healthier.
Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more vitamins
and minerals like vitamins A and C, thiamine, riboflavin, calcium and potassium. It also
has more fiber than iceberg lettuce.
Eat brown rice instead of white rice. Brown rice naturally has more fiber and riboflavin,
and less sugars than white rice. It is digested slower and is more filling.
Switch from white bread to whole-wheat or whole-grain bread. Whole-wheat and
whole-grain breads have more fiber, iron and potassium. Slice per slice, they are more
filling and satisfying than white bread.
Drink iced teas (black, green and herbal) instead of sodas. Black, green and herbal
teas provide antioxidants and phytochemicals that enhance your health. Unlike sodas,
you can control the sugar content when brewing your own iced teas.
Choose whole-grain or whole-wheat cereals with bran instead of sugar-coated
cereals. Whole-grain cereals and whole-wheat cereals with bran naturally have more
protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar frosted
cereals. Besides having less sugar, they are metabolized slower and are more filling.
So you have more energy during the day and you will not get hungry right away.
Switch from cows milk to fortified soymilk. Soymilk contains no cholesterol or
hormones, and is extremely low in saturated fat. It also provides isoflavones and
other beneficial phytochemicals that promote good health. Fortified soymilks also
contain easy to absorb calcium, vitamins D and B6, and some even add extra
antioxidants (like vitamins A, C, and E), folate and omega-3.
For dessert, have frozen fruit sorbet instead of ice cream. Frozen fruit sorbet is fat
and cholesterol free and has more fiber. It is also loaded with antioxidant vitamins A
and C, and contains beneficial phytochemicals.
To get you started, try Monique N. Gilbert's deliciously nutritious homemade sorbet
recipe. It is cholesterol-free, and high in antioxidants and fiber.
Strawberry Orange Sorbet
1-1/2 cups frozen strawberries
1/3 cup orange juice
1/3 cup fortified soymilk
2 tablespoons canned pumpkin
1 tablespoon honey or maple syrup (optional)
Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Place
in the freezer until ready to serve.
Makes about 2 servings
Copyright © Monique N. Gilbert. All rights reserved.
About The Author
Monique N. Gilbert, B.Sc. is a Health, Nutrition, Weight-Loss & Lifestyle Coach;
Certified Personal Trainer/Fitness Counselor; Recipe Developer; Freelance Writer and
Author of Virtues of Soy: A Practical Health Guide and Cookbook. She has offered
guidance in natural health, nutrition, fitness, weight-loss and stress management since
1989. You can contact Monique at Monique has received international recognition for helping people get healthy, manage
stress, lose weight and keep it off. Through her coaching program and writings,
Monique motivates and teaches how to improve your well-being, vitality and longevity
with balanced nutrition, physical activity and healthy living. For more information, visit
her website - .
The key to better health is
learning the difference between
healthy and unhealthy nutrients.
The choices we make greatly
affect our health. Making a few
simple healthy and nutritious
changes in our dietary choices
can have a profound and positive
impact on our health, well-being,
energy levels and life span. For
instance . . .
Healthy proteins provide the
amino acids our bodies require to
build and repair lean body mass
|Copyright © EveryNutrient.com
|These statements have not been evaluated by the Food and Drug Administration (FDA). The content on
this website is for educational purposes only. Please consult with your physician before using natural
remedies and before making any drastic changes to your diet or exercise program.
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