Today's sharing is about some healthy tips I found in a book "All-New All-Natural Approach to Beating Diabetes" by Reader's Digest. This book being wrote not only to be read by the diabetics, but to that extend, this book suitable for every ones who put a high concern about their health care.
I would like to share to you readers, about tips under the subtopic The 10 Percent Plan on how to encourage someone who doesn't like to have any kind of veg and fruits as a part of their important diet or meals.
First of all, people who think that they don't like vegetables can actually end up loving them if they introduce the gradually, which give the palate a chance to develop a taste for them. The following strategies will also help;
- Try preparing vegetables in different ways. Since texture, not the taste of the veg, may be the main issue. Cooking them a little less or more than usual will change the texture and perhaps even the taste. We may also find that having some raw veggies are much more better than cooked.
- Serve "baby" versions of vegetables such as carrots, green beans, and brussels sprouts, which tend to have more appealing texture and slightly sweeter flavor.
- Get our veggies in disguise. e.g: in vegetable juice or salsa, which contains onion, peppers, and tomatoes. Use salsa as a dip for vegetables or a topping for baked potatoes.
- Add chopped or pureed veggies like carrot or spinach into the meal, such as meat, bread dough, rice or anything else that appeals to us.
So far, we've been talking about vegetables, but yet fruits deserve a place on your plate, too. Some people believe that the sugar in fruit makes it off-limit for people who are fighting for their diabetes, or whoever struggling for the best nutrient in meals for their diet schedule, but that isn't that case.
Fructose- fruit sugar- isn't absorbed as quickly as the sucrose in table sugar and sweets (big thanks to the large part of fruit fiber), so it wont send our blood sugar soaring as high.
Just as important, fruits have almost all the advantages that vegetables do. They're brimming with nutrients we need, they're low in fat, high in fiber, and relatively low in calories compared with many other food.
At the same time, we cannot eat fruit with abandon, because fructose makes it higher in calories than most veggies. How much can we eat it? Aim to get three or four servings a day, (A servings is one piece of whole fruit, 1/2 cup of cooked or canned fruit, or 1 cup of raw fruit.). Some approaches to consider,
- Have one piece of fruit with each meal, berries or melon at breakfast, an apple or banana at lunch, and a fruit based desert for dinner (any kind of it will be).
- Eat fruit at breakfast, then a snack at midmorning and midaternoon.
- Reserve fruit entirely for snacks at midmorning, midafternoon, and bedtime.
As with vegetables, it's a good idea to vary the kinds of fruits we eat every day, since different fruits provide different nutrients.
At the final points, strive to make most of our food servings real produce, not juice. That is because many of the nutrients and a lot of the fiber found in the skin, flesh, and seeds of fruit are eliminated during juicing, and the calories are concentrated in juice, so we will surely get more nutrients and goodness if we eat the fruit by itself.
For example, 1 cup of orange sections contain 85 calories, while 1 cup of orange juice from frozen concentrate has 110 calories inside it. A difference of 25 calories has been taken just like that. They may not sound like much, but small differences like these can quickly add up.
An extra 25 calories a day can mean a gain of more than 1 kg a year. What's more, drinking juice doesn't give us the gratifying effort of chewing, so it's easy to suck down calories without feeling satisfied.
Now those infos really make me think a lot, that is the reason why some of my way of eating meals and fruits with it doesn't work that much for my dietary planning.. Then perhaps I have to start it again.. Awesome!! Y_Y.. Maassalam.. :)
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