My Top Ten

Wednesday, January 13, 2010

A friend once asked, "how do you create healthy meals?"

And I answered:

For dinner; we eat a protein (usually a meat), a veggie or two, a piece of fruit, & a simple carb (bread)

I start with choosing a meat. We love salmon, and it is oober healthy brain food, so eat it at least once a week if possible. That leaves chicken, brats, sausages, turkey, pork, buffalo, other sea food and red meat. I would recommend eating red meat no more than 2 times per week. Also, the meat protein can be incorporated into the dinner so you aren’t serving a whole piece to each person. Add it to soup, marinara sauce, pasta, rice dishes, enchiladas, etc. Purchase quality meats (organic or at least grass fed, no antibiotics) and then use it in a meal to “stretch” it. Utilizing your meat this way can help make up for purchasing the higher quality, more expensive meats. At the minimum, please buy organic chicken. There are so many hormones packed into chicken breasts (and dairy) today, it is thoroughly disgusting. Google "Monsanto and genetically modified" and see for yourself what the typical American diet has turned into because of greedy corporate giants. Or visit, and type "the World According to Monsanto" into the search box for the 2 hour special about Monsanto. I strongly encourage you to watch this video, consider it an investment in your health.

Next, add a veggie. Fresh is best. The second best method of cooking vegetables is with steam. Steaming (please do not boil vegetables and NEVER microwave a fresh vegetable, this is a tragedy, seriously) vegetables lightly is the best way to preserve the naturally occuring vitamins and minerals. Roasting, grilling and pan-searing vegetables, especially root vegetables, produces a delightful vegetable anyone can be proud of! Don’t be afraid to add seasonings and marinades to make your vegetables taste good. When I say “veggies”, I mean a green or orange veggie. Not a potato or corn, those are both highly starchy. Those we would eat in place of the bread. I am talking about the following: Broccoli, Asparagus, Green Beans, Carrots, Snap peas, Zucchini, Squash, Tomatoes, Bell Peppers, Spinach & other greens, Cucumbers, Sweet potatoes, and the list goes on.

Add a piece of fresh fruit; slice up an apple, banana, orange, peach, pear, grapes and split it for the family to share. Also, if serving a salad, add fresh fruit to the salad, it’s such a sweet and wonderful contrast to the lettuce taste. My favorite salads are relatively simple: I use a dark green lettuce (spinach), add nuts (walnuts), cheese (swiss), fruit (grapes) and a small amount of balsamic vinaigrette dressing. The above is one of my all time favorite salads.

Then add a piece of whole grain bread to dip in olive oil, or toast it in the oven with Italian spices and garlic, or lay sliced tomatoes on top and melt a little parmesan reggiano over it. Or add corn or potatoes-(mashed, baked, boiled) in place of a whole grain bread.

Again, I strongly encourage you to buy organic chicken, eggs, and dairy products. Due to the excessive content of chemicals in our nation’s dairy products, it is worth each additional cent because it directly affects your family's health. The healthier you eat now, the less you will visit the Doctor later in life. This is our family motto and our “insurance policy” if you will.

The American Dietetic Association recommends the following:

Servings from the Food Pyramid



Whole Grains:6-11

Fats/Sugar: sparingly

Milk/Dairy: 3-4


If you want to count calories: 2000 per day is a fair standard for a moderately active person; on your feet chasing children, walking around the zoo, running errands, etc.

This breaks the basic three groups down to the following percentages for consumption:

Carbohydrates 60% - strive for mostly complex carbohydrates; vegetables, fresh fruit, whole grain breads, pastas, rice, cereals, and oats!

Protein 30% - meats, nuts, legumes, eggs, cheese, yogurt, milk

Fats 10% - don’t be afraid of fat. Fat is essential. It is crucial to maintaining healthy body function. The imperative thing about fat is to consume healthy fats. Avoid trans fats or anything hydrogenated. Saturated fats are also necessary, but be sure to eat them in moderation.

Sorry for the short novel, I just came across this information in my Word documents and thought it may encourage and inform someone, somewhere?!?

No comments:

Post a Comment