Cooking May Become the Newest Health Care Strategy

This really isn’t news to many, but cooking at home is good for your health. In general, whatever you prepare at home is going to have less sodium, less fat, and fewer calories than the same dish in a restaurant. Why? Because most restaurants serve large portions, use more salt than needed and are liberal with oils, butter and the fryer.

Last spring Harvard Medical School brought medicine and menu planning together to illustrate the benefits of a healthful diet at the “Healthy Kitchens, Healthy Lives” conference. The premise behind the conference was to educate physicians about how important it is to be able to discuss healthy eating and cooking with patients. The conference focused on a few key points that lead to healthier eating:

1. Eat more vegetables.
2. Consume good fats (olive oil, canola oil, peanut oil, nuts, olives, avocados).
3. Consume good carbs (limit refined sugar and white flours; add more whole grain carbohydrates: oats, barley, brown rice, whole grain breads and cereals).
4. Eat mindfully (be aware of what, how much and when you are eating).

Well, dietitians have been providing this advice for a long time. The trick: getting the public to swallow it. Eating a healthy diet takes a bit of a commitment, and often it’s a commitment to change. Change can be tough, and that’s why Real Living Nutrition Service providers are here.

So while folks may be reluctant to buy in to these simple tips offered by Harvard physicians, let’s see if I can make them more appealing to you:

1. Food should taste good. If you think you do not like vegetables, it is probably because you have never prepared them properly or have had them prepared properly for you. Just steamed? Boring. Try grilling veggies this season, and toss them into pasta (hot or cold) for a great side dish or meal. Slice zucchini, onions, eggplant and bell peppers and toss them together in an oven-safe glass dish. Drizzle with good olive oil and sprinkle with sea salt. Roast in the oven for about an hour. The result: sweet, tender vegetables with a delicious taste sensation.

2. Don’t be afraid to pan sauté. It may sound difficult, but it’s easy and a great-tasting alternative to deep-frying, and it’s a way to add good fat to a tasty meal. Try breading thin cuts of chicken breast or pork loin. Heat two tablespoons of olive or peanut oil in a 6-10 inch sauté pan, place meat in hot oil and cook until lightly browned, about 4-5 minutes per side.

3. Add carbohydrate; don’t remove it from your diet. If the question is: “Are carbs bad?” The answer is “No. Just don’t eat too many.” Frankly, I am getting tired of hearing about “carbo-phobics.” You are not going to get fat, or stay fat, by eating a bagel in the morning, or a roll with your salad, or a bowl of rice. The idea that the bread/grain group is evil is unfounded. Sure, whole grain breads offer more nutrients and fiber, but eating a white roll isn’t going to undo your healthy eating or weight loss plan. What will undo your weight loss plan is junk food, candy, processed cakes and cookies, sugary drinks, tubs of icing, too many granola bars, too many rolls with your salad, and not moving your body enough.

4. Do you even know what you ate today? Were you hungry? Do you know how small or large your portion was? Did you count the handful of candy you took from your coworker’s desk? Being aware of what and how much you eat is important when it comes to changing behaviors for the better. Consider keeping a food log (stay posted, I will have a food journal published later this year).


About the blogger:
Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to http://www.rosannerust.com/.