Be Nutrition Savvy: Seven Simple Ways to Eat Healthy (with
Strawberry Orange Sorbet Recipe)
by: Monique N. Gilbert, B.Sc.
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 (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, beacon 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

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 -

This article was posted on March 16, 2005

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These statements have not been evaluated by the Food and Drug Administration (FDA). The
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