Those of you who are into rock music possibly remember The Smiths and their song “Barbarism Begins at Home”, the first single from the album “Meat is Murder”, released in 1985. I couldn’t find a better simulation for the association between healthy eating habits and the importance of family in shaping and maintaining food discipline. Barbarism begins at home.
We live in frantic times and our busy schedule cannot support nutritional choices. Every day we struggle to safeguard a healthy lifestyle which is often harassed by luxury cereals, prepackaged meals and sugar-free beverages. At the end of the day, when we add up the daily expenses, not only we have spent a lot of money, but we also feel unable to beat the bloat in our stomach. This explains why, for many people, with food prices soaring, saving money on food and still eating healthy seems unrealistic.
Planning, shopping and cooking for your family while acquiring the beneficial effects of nutritional foods is not as difficult as it seems. All you need is to follow some quick and easy tips that can produce enduring effects.
- Red meat is murder
Red meat contains high amounts of iron, proteins, zinc, vitamin B12 and antioxidants. However, because it is high in saturated fats, it is considered harmful to human health. Clinical studies have shown that regular consumption of red meat is associated to serious health problems such as heart disease and cancer. Red meat increases the cholesterol levels in the blood and is responsible for hypertension and type 2 diabetes.
Unfortunately, many American families over-consume red and processed meats thus increasing the risk of acquiring some serious health problems. Cutting back on red meat, namely bacon, salami, ham, steak, and hot dogs ensures longevity. You don’t have to eliminate red meat from your diet, but definitely reduce your intake to twice a week the most. Choose lean cuts of meat and remove fat from your steaks.
- Eliminate convenience foods
American families love convenience foods because they save time on cooking, while paying affordable prices. But, the truth of the matter is that these on-the-go eatables contain higher amounts of salt and are high in fats and sodium. This means that, not only they increase the levels of water weight, but they also increase blood pressure. In majority, convenience foods are rich in preservatives that can be harmful to your health. So, the bottom line is that your dollar value is not rewarded if you consider the money you’ll be spending on diets to lose the weight gained from this unhealthy food.
- Avoid diet soda
There has been quite some debate about diet soda. Some people think it’s healthy because it’s sugar-free. However, clinical studies have shown that sugar-free translates into artificial sweeteners. This means that diet soda is responsible for developing a carcinogenic effect on our body. In addition, because it doesn’t contain sugar, the effect of caffeine is more intense leading to hyperactivity, hypertension and increased levels of blood sugar. Substitute diet soda for natural green tea.
- Eat lots of salads
Salads always get along deliciously with healthy eating. Eating salad on a daily basis is one of the most nutritional eating habits you may adopt. Rich in vitamins A, C and E, folic acid, lycopene and beta carotene, salads are excellent fighters against cancer prevention. Because they contain high amounts of antioxidants, particularly raw vegetables, salads protect the body from the damage caused by free radicals. In addition, salads contribute to lowering cholesterol levels and prevent constipation.
Salads are pleasant to eat with their textures and colors. You can prepare the most colorful combinations mingling the red of tomatoes; the green of broccoli; the yellow of corn; the orange of carrots. You can customize them and include fruits and vegetables that appeal to your tastes. Indeed, a super-convenient way to prepare a meal easily and quickly.
- Buy seasoned produce
Shopping seasonally for fruits and vegetables is the best way to get fresh produce at the lowest cost. In that way, you get the full benefits of natural produce to make a positive impact on your health. This happens because your body lives in a certain rhythm that craves for certain foods, with certain nutritional value, at certain times of the year. Seasoned fruits and vegetables should be purchased at least once or twice a week to ensure optimal nutrition and taste.
- Plan ahead for leftovers
Can you cook for an army? Go ahead and do it. If you are a family of three, make enough food for three meals per person so that you eat one and you keep the two in the freezer. Freezer should be your best friend.
Do you have vegetable trimmings? Go ahead and make your own vegetable stock. Not only you save money, but you have also a highly healthy base for soups, casseroles, and Crockpot cooking.
Changing your dietary habits may be difficult in the beginning, mostly because eating patterns are associated to emotions. When we are stressed, we eat more; when we are happy we eat more. However, pumping up your family and directing your efforts towards healthy eating habits deserve all your attention. Healthy eating is more than a must do; it’s a way of life.
