The Basics of Healthy Eating. by Syed Salman Abbas

Dietitian’s Dish: The Basics of
Healthy Eating.
Confused about all the conflicting ads, news reports, and information about nutrition? I thought I
would dedicate a blog post to the basics of healthy eating.
One easy way to improve the nutrition in your meals is to think of a normal dinner plate – half of
this plate should be fruits and vegetables. One quarter should contain a grain or starchy
vegetable (rice, pasta, potatoes, dinner roll, etc.) and one quarter should contain a source of lean
protein. Most of us have meals that center around a large piece of meat or pasta, when we
should be focusing on veggies. The old Aussie classic meal of “meat and 3 veg” actually has
something to it! Make one of the vegetables a starchy one like a baked potato, and you’ve got
the beginnings of a healthy meal. Try to plan your lunch and dinner meals around this concept.
Choose whole grains where possible. This means that anytime you have the option to switch
from white to whole meal or whole grain, choose whole. If you’re ordering a sandwich at a cafe,
order it on whole meal bread. At the grocery store, try brown rice and whole wheat pasta. Aim
for half of your grain intake throughout the day to be from whole grains.
I think we all remember a parent saying to us as children, “eat your vegetables!” But few of us
understood why. There are many benefits to increasing the amount of plant foods in your diet.
Fruits and vegetables are made up of mostly water, therefore they are low calorie and nutrient
dense. What I mean by nutrient dense is that you get a lot of bang for your buck – few calories
but loads of beneficial vitamins and minerals. These vitamins and minerals, like potassium,
vitamin C, and vitamin A (to name a few) help our bodies run smoothly, fight off disease, and
heal properly. They also provide fiber, which keeps us feeling full as well as lowers blood
cholesterol and has been shown to lower the risk of obesity and type 2 diabetes.
Choose healthier fats by reducing your intake of saturated fats and increasing your intake of
unsaturated fats. Saturated fats, contained mostly in animal products like meat (especially red
meat), cheese, milk, and anything that contains milk (yes that means chocolate) or animal
products. A high intake of saturated fats increases the amount of fat in your blood, which in turn
can lead to heart attacks and strokes. Unsaturated fats are found mostly in plants, like nuts and
seeds, and also fish. These fats are often called “heart healthy,” because they reduce
inflammation and lower your risk of cardiovascular disease. If you don’t like fish, add nuts to
yogurt for a bit of crunch or try a natural peanut butter on toast for breakfast. This healthy tip is
all about making substitutions. Love hamburgers? Buy lean mince and make them at home.
Love mayonnaise on a sandwich? Try mashing up a bit of avocado. Love sour cream on your
tacos? Try low-fat Greek yogurt! While you’re at it, try a different cheese that is lower in fat.
Making these small choices can add up to a much healthier diet.
One of the best things I can recommend as a way to eat healthy is to cook at home as much as
possible. Take your own meals to work instead of buying something. This helps you control
what exactly goes into your food. Unfortunately, you have no idea what is in a restaurant meal,
therefore you can’t be sure that it’s healthy for you. If you want pizza, make it at home – it’s
easier than you think! And if you have kids, get them involved as much as they are able. Let
them sprinkle the toppings on or mix things. This also saves money! Instead of going out to a
nice restaurant, I’ll often buy some nice fish and experiment with a new recipe at home. You’re
saving money and nourishing your body at the same time.
Keep these things in mind and you’re well on your way to eating healthy. Incorporating small
changes like these every day will benefit you in the long run!
SYED SALMAN ABBAS - Pakistan

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Dietitian’s Dish: The Basics of

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