Healthy Eating

Healthy Eating

Last week, Mother Nature played a cruel joke, and teased us with temperatures in the high 60’s. The sun was out, the humidity was low, and it was a perfect spring day. My neighborhood was buzzing with pedestrian traffic; people were walking dogs, biking, jogging, and spending time outside with their families and friends.

During the winter months, it’s easy to get into a food-rut. Foods that are high in fat and calories become an appealing choice, because we need that extra layer of insulation around our mid-section to help keep us warm right? Well, winter is officially over, and it’s time to get into shape, and shed the extra pounds that you might be carrying around. If you’ve had the opportunity to check your local grocery store’s produce section lately, you may have noticed that the veggies and fruit are just beginning to look more appealing.

Here are some friendly suggestions to help get you back on a “healthy” eating regimen:

When you grab your cart at the grocery store, skip the bread and meat section, and head to the produce aisle first. Instead of filling your cart with empty calories and junk food, try some seasonal offerings that you’re not familiar with. There’s usually a produce manager milling about- ask him/her what has recently come in. Currently, there’s a great crop of strawberries; they’re great by themselves, or served with a balsamic reduction. Grab some jicama or fresh asparagus and create a new vegetable dish!

When it comes time to choose a protein, choose fresh fish. There are many varieties available, and most seafood arrives fresh, not frozen. Fresh salmon, halibut, swordfish, trout, striped bass, tuna steaks, and crab legs are always obtainable. Are you concerned about mercury? Don’t be. The mercury issue has been over-hyped in the press, and unless you’re consuming specific high-mercury content fish species several times a week, you don’t have anything to worry about.

Before you buy your fish, tell the clerk that you would like to smell it. The fish should be odor-free, and have clear, healthy looking flesh. If you’re buying a whole fish, take a look at the gills- they should be red, and without blemishes. The eyes should be clear and bulging, not milky and sunken.

If you’re used to pasta, rice and potatoes, try some different types of starches. Are you unwilling to give up pasta? Pick up some whole wheat, or brown rice pasta instead of the regular brands made with bleached flour. White rice has virtually no nutritional value, but brown and wild rice do; try adding some chicken or vegetable stock while cooking your rice, it adds great depth-of-flavor. Sweet potatoes are full of nutrients and vitamins that are missing in regular or baking potatoes. Beans are complex carbohydrates, a great source of fiber, and can be prepared many different ways. Whole grain breads are much more satisfying (and healthier) than white breads made with refined fours. If you just can’t stay away from the white carbs, try smaller portions.

It’s always nice to have something sweet after dinner- avoid cake, cookies, and other goodies made with white sugar. Remember, fresh berries are abundant this time of year, and they’re perfect with some low-fat yogurt and nuts.

Spring is here- take some time to enjoy the sun with your loved ones, and don’t forget to put some healthy and nutritious food in your belly!

Chef Chuck Kerber
chuck@cooksandeats.com
cooksandeats.com