We are what we eat! Eating properly is at times easier than others. We are always working with habits, patterns, time crunches, and moods. My role is to help you to maintain a healthy diet in your life.
See the bottom of this page to search for nutrition information (calories, fat, protein) on particular foods.
Following are some healthy nutrition tips and information:
Steam, bake, roast or boil vegetables instead of frying, sautéing, stir-frying, etc. Use water or broth to sauté vegetables.
Chill meat or poultry broth until the fat solidifies and then spoon it off.
Season vegetables with herbs and spices, rather than with sauces, butter or margarine
Reduce consumption of saturated and trans-fats to <5% of total calories and increase consumption of monosaturated and polyunsaturated fats to 15-20% of total calories (include fish and flaxseed oils, olive oil, etc.)
Try lemon juice on salads instead of oil-based dressings
Substitute plain non-fat or low-fat yogurt, blender whipped low-fat cottage cheese or buttermilk in recipes that call for sour cream or mayonnaise
Dairy products: In addition to the saturated fats, hormones, and antibiotics in dairy, homogenized milk also contains xanthine oxidase, an enzyme that is responsible for contributing to heart disease. Fermented dairy products, like yogurt and hard cheeses, and skim milk do not contain this enzyme in significant amounts.
Coffee: Coffee makes you more tired overall, increases inflammation and acidity in the body, and may contribute to thinning bones. More than 12 ounces of coffee/day increases cholesterol. More than 5 cups of coffee/day can increase the risk of heart disease by 50%.
Fiber: Fiber absorbs fats and toxins, keeps bowels moving, and reduces cholesterol. Many studies have shown a decrease in LDL cholesterol from 9-20% using fiber alone. Good sources of fiber include oat and barley bran, citrus fruits, beans, asparagus, bananas, broccoli, cabbage, cantaloupe, eggplant, garlic, grapefruit, green leafy vegetables, flax meal, melons, peas, prunes, raisins, squash and sweet potatoes.
Avoid refined sugar, white flour, other refined carbohydrates, homogenized milk, chlorinated water, trans fatty acids (found in most margarines and foods that contain partially hydrogenated vegetable oil), and fried foods.
Use the search box below to analyze foods you are eating.
Phone: 206-569-4627 Email: Info@CrescentNH.com
