Healthy Food Choices at Home

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Healthy Food Choices at Home

Written by Marie McAden

Tuesday, 14 April 2020 11:56

Healthy cooking photo If you�re like so many Americans who find themselves holed up in their homes with virtually no option but to fix their own meals, this could be a great opportunity to reassess your eating habits and adopt a healthier diet.�

Seize the moment and swap those high-fat, sugar-heavy foods for nutrient-packed veggies, fruits, nuts and grains that support your immune system and could help you fight off that nasty coronavirus.

�If there is a silver lining in all of this, it�s the extra time we now have to focus on nutrition,� said Beaufort Memorial Registered Dietitian Jenny Craft, who serves as the diabetes quality coordinator for the hospital�s LifeFit Wellness Center.�

Craft suggests you get started by creating a weekly meal plan and then make a grocery list with the ingredients you�ll need for each meal.�

�Having a list will keep you from making impulse, and oftentimes unhealthy, purchases as well as unnecessary trips to the grocery store,� she said. �You can find lots of easy and nutritious meal plans at the American Diabetes Association�s diabetesfoodhub.org.��

Whether you choose to follow recipes or just wing it, you�ll want to pick up some shelf-stable good-for-you foods like brown rice, whole wheat pasta, bulgur and quinoa that can serve as a base to create meals. Up your vitamin and mineral intake by adding fresh, frozen or canned fruits and vegetables to your base of choice. They�re loaded with antioxidants and are a good source of fiber, too.�

If you prefer fresh produce, Craft recommends choosing those that are less perishable, like broccoli, cabbage, carrots, bell peppers, potatoes, apples and citrus fruit. You�ll also want to stock up on plenty of frozen and canned fruits and veggies to have on hand.

�Frozen fruits and vegetables are just as nutrient dense as fresh,� Craft said.��Look for canned vegetables with no salt or low salt. If they�re not available, just rinse them well before eating to remove the salt.�

Be sure to include a protein with every meal since protein deficiency can be a risk factor for infections, she added. Good protein choices with a long shelf life include canned tuna and salmon (packed with heart-healthy omega-3 fatty acids), nut butters, beans, legumes, nuts and seeds. Hummus and eggs also are longer-lasting protein options. And, of course, you can freeze fresh chicken, fish and lean beef or buy them already frozen.

�Stay away from processed meats, like sausage and bacon,� Craft counseled. �If you want to buy cold cuts, choose the turkey or chicken variety.�

For a healthy snack, mix dried fruits like raisins, cranberries and apricots with nuts. Omega-3 walnuts are Craft�s top choice, but almonds, cashews, pistachios and pecans are nourishing options, too. Popcorn is also a good source of fiber and can be mixed with dried fruit or mini chocolate chips for a sweet treat.

�If you�re used to eating on the run, now you have the time to gather the family around the table for a delicious and nutritious meal,� Craft said. �And when these crazy times are behind us, maybe our new healthy eating habits will stick.�

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