The Quick Start Guide to Healthy Eating

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Gretchen Scalpi RD CDN CDE. The Quick Start Guide to Healthy Eating

Introduction

Chapter 1: Healthy Eating and Nutritional Myths. Eating healthy means cutting out all carbohydrates

Healthy foods don't have sugar or fats

Eating after 8 PM will cause you to gain weight

Certain foods like grapefruit or lemons help you burn fat

There are supplements and special foods that help boost your metabolism

Drinking milk is bad for you because it has sugar in it

You shouldn’t drink milk because it is not meant for humans… it is meant for cows

Honey, maple syrup, and brown sugar are more healthy than table sugar

Taking vitamins or supplements gives you more energy

Drink plenty of fruit juice because it's good for you

Sugar is toxic

It is good to use sweeteners instead of sugar

Chapter 2: The Basics of a Healthy Diet

Processed food versus natural food

Cooked food versus raw food

Food Preparation Techniques

Healthy Portion Sizes

Portion Sizes for Different Types of Food

Why Portion Size Matters

Healthy Eating FAQ. How many meals should I eat each day?

Does drying fruit make it less healthy?

Are frozen vegetables of better quality than the fresh vegetables you buy at the store?

How do you incorporate fat into a healthy diet?

What do you have to look out for when a label says “healthy”?

What about organic foods… are they worth the extra cost?

Organic Meats

What supplements, if any, would you advise people to take?

Do our bodies tend to become less able to digest our food as we grow older?

Should people be concerned about Salmonella in eggs?

Do bacon and ham have a place in a healthy diet?

Are smoked meats healthy?

Is a charred or blackened meat good for you?

Are there some oils that you should not use for frying?

Chapter 3: Make it Easy to Eat Healthy

Start by getting organized. Plan the Week’s Menus

Keep the Right Foods on Hand

Package your own snacks

Healthy Convenience Foods

Healthy Meal Prep Made Easy

Quick & Easy Eating FAQ

How long do frozen vegetables last in the freezer?

How long do dry herbs keep?

If I buy salad or spinach in a bag which has already been washed, do I have to wash it again?

What are some examples of healthy sauces?

Chapter 4: Quick Meal Prep Tips

Time-Saving Appliances

Cook once for many meals

Chapter 5: Tips to get kids eating healthy meals

Things to keep in mind

Healthy Snacks that Kids Love

Chapter 6: Save Money While Eating Healthy

Make your own stock

Some less expensive alternatives

Chapter 7: Put variety into your meals

Experiment with different grains

Fruits and Vegetables

Chapter 8: Healthy Eating for Special Diets

Gluten Free

Foods that contain gluten

Healthy Eating for Diabetics

The Best Diet for a Person with Diabetes

Can people with diabetes safely use sugar substitutes?

High Fiber for Weight Loss

Is it healthy to include laxatives that are made with fiber as a part of your everyday diet?

Low Sodium Diets

Vegetarian diet

Chapter 9: Six Week Quick Start Guide

Week 1 - Make it a point to eat more fruit and vegetables each day:

Week 2 - Start making the switch to whole grains:

Week 3 - Check in on your portions:

Week 4 - Don’t forget the healthy snacks:

Week 5 - Get more Omega 3 fats:

Week 6 - Change your bad food habits:

Appendix A: Food Safety. Food Safety: Why it’s important

Follow the four basic steps to food safety:

High risk foods if not properly handled:

Cold Storage Times for Food

Appendix B: Pathogens That Cause Foodborne Illness. Camphylobacter:

Cryptosporidium:

Clostridium perfringens:

Listeria monocyogenes:

Escherichia coli:

Norvovirus:

Salmonella:

Toxoplasma gondii:

Vibrio vulnificus:

Appendix C: Stock Recipes. Easy Chicken Stock – Yield 1 quart

Easy Beef Stock – Yield 1 quart

Appendix D: Easy Healthy Meals and Snack Recipes. Vegetable Quiche Cups To Go - Serving size 2

Breakfast Fruit Smoothie- serves 2

Buckwheat Pancakes – Serves 2

Cereal Snack Mix: (makes 9 – 1 cup servings)

Light Version Trail Mix Recipe

Red Lentil Soup – Serves 6

Squash and Bulgur Pilaf – serves 6

Kasha Stuffed Peppers- Serves 4

Appendix E: Mix & Match – Meal Planning Success. Four Steps to Meal Planning Success

Appendix F: Low Sodium Spice Mixes

Appendix G: Spice/Food Combinations

Appendix H: Low Fat Gravies and Sauces. Instructions for making low fat gravy:

Lower calorie Picatta Sauce

Low fat White Sauce

Appendix I: Oven Roasted Vegetables

Appendix J: Leaner Cuts of Beef

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24 year old Charles first came to my office after his doctor had put him on medication for high blood pressure and told him that he had pre-diabetes. He was 5 feet 11 inches tall and weighed 365 lbs. With a body mass index of over 50, and a strong family history of diabetes, Charles was almost guaranteed to develop type 2 diabetes and many other health problems.

He worked second shift, and bought most of his meals at fast food restaurants. He had minimal cooking skills and little time to prepare food. Even though Charles had some physical activity in his job, he was not engaged in regular exercise. Out of genuine concern, many of Charles’ friends wanted him to join a gym.

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•There is some evidence that drinking green tea or using a green tea extract may cause a slight boost in metabolism as well.

This is not true. When people learn about the harmful effect of sugar in foods and start looking at labels, they become alarmed because the milk carton (whole milk, skim milk, etc.) shows that it contains carbohydrates and sugars. That does not mean milk has to be taken out of your diet, even if you're watching carbohydrates. People with diabetes may be watching their carbohydrate intake, but they can still include milk in their diet. The natural sugar that is in milk is called lactose. You should include milk (or an equitable substitute) because it has high quality protein and is an exceptionally good source of calcium and vitamin D.

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