Meg Wolff wrote a little article for the Ellsworth American in Maine about healthy eating. The article is really a guide to vegan eating and it's a good one. Meg writes:
1. You guessed it ... add more fresh vegetables! I aim for 5-9 servings a day. Sound daunting? Start with 3 and work up. Do what works for you. Fresh organic is best, but if you can’t get organic or locally grown - if you have to eat frozen or canned so be it - don’t let this be the show-stopper.
2. Eat fruit for dessert in place of junk or non-nutritive foods high in sugar and chemical additives. Whole fruits eaten in season are better choices than fruit juices. In Maine, try blueberries, raspberries, apples, pears, watermelon, melons. And remember that fruit doesn’t take the place of vegetables. Fruit is best after meals, or between, as a snack.
3. Add whole grains to your diet once a day. I eat a whole grain two or three times a day. Learn what a whole grain is. Brown rice, millet, barley, quinoa, amarath ... and there are many more. As Americans we're not used to whole grains other than brown rice. Fortunately, that’s a good one to start with! When my son went off to college a few years back I bought him a special rice cooker at Sun Oriental Market (in Portland, Maine). One that cooks brown rice, and it was digital. He'd put in water, rice and sea salt, and set the timer. And when he was back from his classes, it was ready. Whole grains are complex carbohydrates, as opposed to cakes and cookies. These are simple carbs and this is the type to avoid eating on a regular basis. Rice won’t make you fat (it’s the junk). Complex carbohydrates give us energy and students working long hours obviously need energy. Complex carbs are also high in fiber so they fill us up. They also help curb cravings for simple carbs. Cracked grain, like whole-grain breads, pastas and polenta are also good choices, but try adding some whole grains, too.
4. Add beans to your diet — black beans, kidney beans, chickpeas, lentils … the list goes on. Learn to cook beans … or start with organic canned. Try bean products such as tofu or tempeh, too. Beans are low in fat compared to animal products and contain no saturated fat. Start by having them twice a week in place of animal protein (yes, cheese is animal protein). If you aren’t used to eating beans and are worried about digestive disturbances, remember to chew each mouthful very, very well. This is the key to digestion and gas problems. Eventually your digestion will improve. If you don’t like beans much (this goes for other foods, too), start by just trying small portions — this is OK — even to be applauded! Even a few bites, and conscious effort over a period of time will help you to develop a taste for these foods. If you eat animal protein, eat the leaner cuts (organic if possible) and eat a portion the size of your palm (about 4-6 ounces).
5. Nuts (almonds, pecans, walnuts, peanuts),seeds (such as pumpkin & sunflower), and dried fruits make good, healthy snacks.
She goes on from there to talk a little more about what to drink and how to structure your eating but these five points are great. She even addresses the fact that Kale is loaded with calcium.
Posted by: The String Bean
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