Healthy morsels: easy ways to improve the quality of your daily diet

American Fitness, March-April, 2003 by Nancy Clark

Once upon a time, certain foods were considered pleasurable--bacon, eggs, burgers, fries, ice cream and cookies. People ate them without a twinge of guilt. However, as years pass and good health becomes more important, these foods have become known as "heart attacks on a plate. Thus, my clients repeatedly ask:

* What are the best foods for health enhancement?

* What foods should I avoid?

Indeed, food can be powerfully harmful. A bad diet contributes not only to heart disease, but also cancer, hypertension, osteoporosis, obesity, kidney disease, macular degeneration and a plethora of other ailments. Yet, the answer to the question about "bad foods" is simple: avoid foods which are spoiled, poisonous or to which you are allergic. Other than that, all foods in moderation can be balanced into a healthy diet.

Eat More of the Best

To tip the balance in favor of good health, focus your menu on health-protective foods. By eating more of the best foods and less of the rest, you can have a powerful impact on your future health and well-being. Also, since genetics play a large role in health, take a careful look at your family's health history. For example, genetics likely explain why a seemingly healthy, 48-year-old marathoner was found dead on a running trail. He had stopped his watch after running for two hours, then collapsed from a massive heart attack--a death similar to his father's. Genetics also explain why some women "shrink" at an early age, ending up in pain from osteoporosis at age 60.

Although you cannot change your genetics, you can change your diet to optimize health and longevity. This article offers a few easy ways to improve the quality of your daily diet, so even if you are a junkfood junkie, you can take steps toward reaching your life's potential.

Tip #1. Front-load your calories.

Do not "hold off" until dinner to eat a huge meal. People who skimp on daytime meals tend to get too hungry and consequently experience powerful cravings for sweets, fats and "junk." Your good intentions to eat apples and carrots can get trampled in your stampede to devour apple pie and carrot cake. By preventing hunger--that is, by eating a heartier breakfast, lunch and planned afternoon snack (or even a second lunch, if dinner won't be until after 7:00 p.m.), you'll:

* consume more nourishing foods at those meals. Cereal, milk and a banana at 7:00 a.m. can cure cravings for doughnuts, pastries or croissants at 10:00 a.m. (and even 10:00 p.m.).

* reduce the risk of gaining weight. A survey of dieters who lost weight and kept it off suggests eating breakfast is key to successful weight management. When you fuel your body with wholesome, hearty meals by day, you eat less at night. Make it your goal to wake up hungry for breakfast!

Tip #2. Eat more whore foods.

Enjoy more apples instead of apple juice, whole wheat breads instead of refined white breads and whole grain cereals, like granola, instead of Special K[R] or Rice Krispies[R]. By choosing more whole foods, you get more fiber. Fiber helps you feel full longer, curbing your appetite so you eat fewer sweets and fats without feeling denied or deprived. Whole foods also offer more vitamins and health-protective phytochemicals, which help your body's engine run more smoothly.

Tip #3. Eat fruit in the morning.

Fruits are among the best health-protective foods. However, most Americans eat far too little fruit--it cannot compete against chips, cookies and candy. The easiest way to boost your fruit intake is to make a point of eating fruit for breakfast, such as a banana on cereal plus a glass of orange juice. Yes, eating the orange would be preferable, but when time is tight, drinking orange juice is better than not having juice or fruit. Calcium-fortified orange juice offers an extra bonus. Choosing fruit for snacks throughout the day can displace "junk." Since some fruits offer more nutrients than others, try to eat more of the best: oranges (or orange juice), grapefruits, kiwis, bananas, cantaloupes, strawberries and mangos.

Tip #4. Eat more veggies.

Munching on pre-dinner carrot sticks or green pepper strips is a healthy alternative to chips. Frozen broccoli, spinach and winter squash are easy options for days when you lack time to shop for fresh vegetables. Your goal is to have veggies cover one-third of your dinner plate. This practice can reduce your risk of over-indulging on steak or French fries.

Tip #5. Eat more peanut butter and nuts.

Although nuts are high in fat, their oil is health protective. Research suggests people who eat nuts (including peanut butter) five or more times a week have a 50 percent lower risk of heart disease. While peanut butter on a whole grain bagel may seem a decadent breakfast treat to some, I consider it an honorable choice (add a glass of lowfat milk and/or banana for more balance). Peanuts are perfect for afternoon snacks--you can easily file them under "emergency food" in your desk drawer. They don't spoil, are satiating enough to reduce your dinner appetite and provide the energy to cook broccoli and potatoes for dinner, instead of chowing on potato chips the minute you walk through the kitchen door.