Nutrition

Most of us realize we should eat better. With all of the conflicting information and fads, many of us wonder, “HOW?” The simple tips below can lead you to healthier eating and a healthier lifestyle.

Skip the package!

You may have heard a lot of talk about “whole foods” versus “processed foods”. What exactly is the difference?

• Generally speaking, processed foods are produced using manufacturing methods to transform raw ingredients into neatly packaged goods, which have a longer shelf life. Some of the artificial ingredients used include monosodium glutamate (MSG), flavors, preservatives, hydrogenated oil, fillers, high fructose corn syrup and artificial sweeteners. Usually, consumers can prepare them quickly allowing immediate intake.
• Unfortunately, these artificial ingredients are not good for you. And most packaged foods don’t offer much in nutritional value either. Readymade, packaged, refined and junk/fast foods all have preservatives, with more sodium, sugar and fat than is necessary.
• To eat healthier, skip the package. Buy whole foods. Whole foods are those that are unprocessed and unrefined. They typically do not contain added ingredients, such as sugar, salt, or fat. They do not need an intricate food label, because it is obvious what they are: meat, beans, fruit, vegetables, cheese, etc.

Eating for color!

Eat red, yellow, green, blue and purple!

• Plants have chemicals all their own called phytochemicals. These good chemicals protect us from common health threats: cancer, heart disease, diabetes, MS, birth defects, and more!
• If you eat a variety of colors of fruits and vegetables, you will be giving your body a wide variety of benefits, as the coloring in plants is often provided by these good chemicals. For example, the sulforpahne in broccoli decreases the risk of colon cancer. The Vitamin K in dark, leafy vegetables decreases our risk for osteoporosis, heart disease, kidney stones, arthritis, and liver disease.
• Some of these good chemicals are also “antioxidants” which clean bad chemicals out of our bodies. Berries abound in antioxidants.

Eat the wholesome goodness of whole grains!

People often wonder what the big deal is about white bread versus wheat bread. The answer can be “nothing” or “everything”.

• Buying just wheat bread does not get you whole grains, and whole grain goodness is what your body needs. When grain is processed or “refined” the bran (the fiber) and the “germ” (the seed) are removed. The germ containing the most magnesium, chromium, vitamin E and other nutrients is removed in processing. Some of those nutrients help your body avoid diabetes, heart disease, and some common neurologic problems.
• When the bran and germ are removed, you are left with only the starchy inner core of the grain. Less bran means less fiber, which also means you get less full when you eat white rice versus brown or wild rice, white bread versus whole grain bread.
• “Enriched” grain products do not replace all of the nutrients stripped from whole grains.
• The best thing for your family is to switch to whole grains.
• When purchasing breads and cereals, read the label. The first ingredient should be “whole grain” or “whole wheat”. If your family really cannot tolerate whole grain products, add wheat germ and bran to other foods on a regular basis, to supplement your diets.

Nuts, seeds, and beans! Good fats? Oh my!

Nuts, seeds, and dried beans are all nutrient rich foods. They are simply the “germ” part of the plant.

• Beans are low in fat, high in fiber and contain good fats.
• Nuts and seeds are also high in fiber, and they contain “good for you” fats, called Omega-3.
• Like all fats, good fats have 9 calories per gram. So, nuts and seeds need to be eaten with attention to the label, so that we don’t eat more calories than we need.
• These foods are also high in magnesium, which is especially beneficial to people at risk for developing diabetes. People at higher risk include people who have family members who have diabetes, are overweight, or are Native American.
• The best part of all, eating beans, seeds and nuts makes you feel “full”. So, if your fruit or vegetable snack leaves you feeling hungry, grab a handful of nuts!

Tips for cooking with whole foods

• Plan all of your meals for the week, and go to the grocer once to buy all of your ingredients in one trip. (You may need to go once again in the middle of the week, to get fresh fruits that spoil easily.)
• When you get home from the store, peel and chop your vegetables, so they are ready for snacking and cooking. Store in plastic containers or freezer bags. Make freezer bags full of pre-cut vegetables that you can then defrost as needed during the week.
• Some people like to cook some big meals on the weekends; then they can be frozen for a quick meal during the week.
• Put a beef or pork roast, turkey breast, chicken, or your favorite bean mix in a crock pot and add a few cups of water, and/or tomato sauce. Add your favorite seasonings. Cook in a crock pot or a large pot in the oven on 325° until the meat or beans are done.
• Use your frozen vegetables with strips of beef, chicken or pork for a stir fry. Or mix some vegetables together and warm them up to eat with fish baked in the oven.
• Take advantage of savings on seasonal produce. Clean and slice it and put it in containers or freezer bags for use during winter when fresh food is more expensive.

Aitkin County Public Health Dept./strong>
204 1st Street NW, Aitkin, MN  56431
Hours:  Monday-Friday, 8 am - 4:30 pm
218-927-7200 or 800-328-3744