Eating for health This week we discuss nutrition and eating for health. Nutrition: healthful food to fuel your body. Positive nutrition can provide energy, boost immunity, improve overall health Harmful eating patterns can lead to diabetes, heart disease, strokes, other health conditions What matters? Calories, fat, carbs, protein? Is there a magic bullet? Whole foods - veggies, whole grains, fruits, legumes, seeds, nuts Try to target the 80-20 rule. Eat healthful foods 80% of the time and occasionally (20% or less) allow yourself to eat things that are less healthy. We discuss how to find healthy food and what to look for on labels, ingredients to avoid (high fructose corn syrup, artificial sweetener, etc) Eating out can pose a challenge to healthy eating. Even a salad can have hidden ingredients that may add calories or reduce the health value. Food we eat affects the microbiome of the gut. Plant based diets can promote growth of healthy bacteria in the digestive system. We can help restaurants change the food they offer by increasing the demand for healthy options How to shift your diet - aim for the 80-20 rule Consider joining a CSA or vegetable coop Think of it as an adventure in eating Prepare food yourself Meal prepping for the week works well for some, meal planning is another option, or consider joining a meal delivery service Avoid purchasing or baking foods that may get you off track. The once-in-a-while foods can be bought once per month or on an intermittent basis. Try to have similar healthier substitutes instead. Even if you can change one meal a week, you’re making progress Many of us continue to face challenges with healthy eating at work or school. Less healthy snacks are often readily available. We can work as a community to improve these over time. “Eat food. Mostly vegetables. Not too much.” - Michael Pollan Menu for a week Day 1 Breakfast: 2 boiled eggs with a slice of whole grain toast Mid morning snack: trail mix with nuts, seeds, dried fruit Lunch: Mixed greens with quinoa, protein (chickpeas, grilled chicken, or tofu), peppers, cucumbers, chopped carrots with vinaigrette Afternoon snack: apple slices dipped in peanut butter or sunbutter Supper: Chickpea & broccoli burritos https://www.thugkitchen.com/recipes/roasted-chickpea-and-broccoli-burrito, side of berries Dessert: Avocado dark chocolate mousse parfaits with strawberries https://healthynibblesandbits.com/avocado-chocolate-mousse-parfaits/ Day 2 Breakfast: Green smoothie (1/4-1/2 cup spinach, 1/4 or 1/5 banana, 1-2 tablespoon peanut butter or sunbutter, 1 tsp ground flax seed, soy or almond milk) Mid morning snack: cheese slices Lunch: Left over amazing chickpea & broccoli burritos Afternoon snack: Cottage cheese with 1/3 fruit Supper: Roasted asparagus with garlic and olive oil, baked salmon with parmesan herb crust: https://addapinch.com/baked-salmon-with-parmesan-herb-crust-recipe, side of quinoa seasoned with turmeric Dessert: Berry and chia seed parfait https://theprettybee.com/superfood-chia-seed-pudding-parfait/ (I use 1/2 the maple syrup and only berries for the topping) Day 3 Breakfast: Whole grain toast with avocado slices Mid morning snack: 1-2 protein bites Lunch: Left over parmesan salmon and quinoa over mixed greens with balsamic vinaigrette Afternoon snack: Berry and chia seed parfait Supper: Lentil tacos from Thug Kitchen Dessert: Smudgies (2 mashed bananas mixed with 2 tbsp peanut butter or sunbutter between two graham cracker squares, wrapped in foil and frozen) Day 4 Breakfast: Steel cut oatmeal with seeds, almond slivers, or cottage cheese stirred in. Add cinnamon +/- nutmeg if needed for a dash of flavor Mid morning snack: Veggies with hummus Lunch: Reheated lentil tacos Afternoon snack: Avocado slices with whole grain crackers Supper: Kirsten’s salad (inspired by a favorite at Market on Front in