Eat Your Way to Better Health by Monique N. Gilbert
Making the right dietary choices can have a profound impact on our health and
longevity. As a society, we have the largest assortments of foods in the
world, both good and bad. However, this availability can tempt us to eat
unhealthy foods. Fortunately, overcoming these temptations is easier than
you think. A few simple changes in your diet can make the difference between
being healthy and unhealthy. So, you may ask, what kind of diet do
researchers recommend for promoting and maintaining good health?
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According to the American Institute of Cancer Research (AICR), the smartest
strategy to promoting good overall health is to eat a balanced, predominantly
plant-based and nutritionally dense diet. Most of your daily calories should
come from vegetables, fruits, whole grains and beans.
Take advantage of our highly developed food distribution system, which allows
a vast array of fruits, vegetables and other plant foods to be available
throughout the year. Eat less fat and more fiber. Make plant-based foods
the largest part of every meal. Limit the amount of animal-based foods, such
as meat and dairy products, which are loaded with saturated fat and
cholesterol. Use olive oil or canola oil instead of butter or margarine to
reduce your intake of saturated fat and hydrogenated fat (trans fat).
Moderate your consumption of fried, salted and smoked foods. Eat portions to
satisfy hunger, not to clean the plate. The AICR recommends these steps to
help protect against several cancers, lower the risk of heart disease and
promote good health.
The National Cancer Institute (NCI) links one-third of all cancer deaths to
diet. They state that we can reduce the risk of cancer and other chronic
diseases through dietary means. Both the AICR and the NCI believe in the
benefits of eating a plant-based diet. They feel it is reasonable for most
of us to include products like tofu, soymilk, tempeh and textured soy protein
as part of a healthy diet. If nothing else, these foods can be excellent and
complete alternative protein sources when decreasing your consumption of meat
and dairy products.
However, researchers do not want people to consider plant-based foods as a
magic bullet to counteract bad eating habits. They don't want people to rely
on adding just one or two plant-based products to their diets while
continuing to eat foods high in saturated fat and cholesterol. Nor do they
advise people to consume large quantities of supplements to try to achieve
health benefits. Balance, moderation, and variety are the keys to a healthy
diet. Nothing should be excessively consumed. Loading up on any one food or
nutrient is never wise. Each food item provides a different chemical
composition. The best way to take advantage of the various beneficial
nutrients and compounds, is to adopt good eating habits which include a wide
assortment of nutritionally dense foods.
Many researchers advise looking at the typical Asian diet and method of
cooking for inspiration, which is high in fruits, vegetables, rice, green tea
and soy. They mainly derive protein from plant-based sources such as beans,
tofu, miso, soymilk, tempeh and other plant-based products. This type of
diet is low in meat, fat and dairy products, with a moderate amount of fish.
Meat is mainly used as a condiment than the main course. The quick method of
cooking, characteristic of Asian cuisine, also plays an important role in the
Asian diet. Steaming and stir-frying reduces the amount of fat needed to
prepare foods, and allows foods to retain much of their nutrients.
In contrast, the average American or Western diet is high in meat, dairy,
starches, sugars, sodas, fast foods and junk foods. Beef, pork, fish and
poultry are the main sources of protein. This type of diet is generally low
in fiber and high in saturated fats and cholesterol. Deep-fried foods, such
as french fries, potato chips and onion rings, are popular but very
unhealthy. It causes foods to absorb a high amount of fat, and the oils used
to deep-fry are not always the best. Often vegetables are overcooked,
causing them to lose many of their nutrients. Fast foods and quick eating,
characteristic of American dinning, also play a detrimental role to our
health. The convenience of ready made and processed foods often provides a
diet high in calories but low in nutritional value.
Altering our way of cooking and eating is one of the easiest ways to improve
our health and increase our vitality. Making choices based upon nutritional
content is the best guide. Choose to eat foods that have bright colors and
are high in fiber, vitamins, minerals, and complex carbohydrates; moderate in
protein, and low in saturated fat, hydrogenated (trans) fat and cholesterol.
Adopting this way of eating will promote good health and offer you protection
against heart disease, stroke, cancer, osteoporosis, diabetes and kidney
disease.
Looking for a great cholesterol-free recipe to start your day off on the
right foot? Then try this hearty nutritious and delicious breakfast item.
It's high in fiber, iron, potassium, phosphorus, vitamin C, thiamin and
niacin, low in saturated fat with a moderate amount of protein.
Potato Tofu Hash
5.3 ounces tofu - diced (1/3 of a 16-ounce block firm tofu)
3
cups potatoes - diced (3 medium or 4 small potatoes)
1 cup onion - diced (1 large onion)
1-1/2 tablespoons canola oil
1/4 teaspoon salt
1/8 teaspoon turmeric
1/8 teaspoon black ground pepper
Dice tofu into 1/4 to 1/2 inch cubes. Peel and dice potatoes into 1/2
inch cubes.
Heat 1 teaspoon canola oil, add diced tofu, turmeric, 1/8 teaspoon salt
and a dash of pepper. Stir until all cubes are thoroughly coated and get a
nice yellow color. Saute tofu until golden brown and firm. Set aside.
Heat 1 tablespoon canola oil, add diced potatoes, black ground pepper
and 1/ teaspoon salt. Stir to coat all the potato cubes with oil, salt and
pepper. Cover with a lid and allow to steam for 3-5 minutes. Uncover for a
minute before flipping potatoes over, this will prevent any sticking. Then
flip potatoes, cover and steam another 3-5 minutes. Uncover and flip
potatoes again. Keep flipping until all potatoes are golden brown.
When potatoes are golden brown, mix in tofu cubes and push to one side
of the pan. Add 1/2 teaspoon canola oil and diced onions to empty side of
pan. Stir and cook onions until translucent, then mix thoroughly with
potatoes and tofu. Salt and pepper to taste. Serve with juice and toast.
Makes 2-4 servings
This recipe is from Monique N. Gilbert's book "Virtues of Soy: A Practical
Health Guide and Cookbook" (Universal Publishers, 2001, pp. 51-52).
References:
National Cancer Institute; www.cancer.org
American Institute of Cancer Research; www.aicr.org
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