Caregiver to Caregiver

Today we will begin unpacking the acronym “BLESS” from the guidelines for healthy eating I put together based on the phrase, “bless this food to our use.”

“B” is for eat better! Most of us, no matter how well we currently eat, could make some improvements in our diet and the one we provide for our recipients. Eating to maintain a healthy weight is one consideration, but you should also be mindful of whether or not you are eating the foods that provide the important nutrients your body needs to maintain good health and repair and grow cells. Through the years, as my husband Randy and I have struggled with weight and eating issues, one thing has become perfectly clear to me: no two people have the exact same preferences when it comes to eating. Your favorite food may be one to which I have an aversion. For me, that is chicken. My repugnance toward poultry (actually, anything “fowl”) is so strong that I will not eat soup in a restaurant unless I can ascertain it does not contain chicken broth (and many do). I know; I am definitely in the minority here, but I grew up working in my dad’s chicken houses. I will say no more.

People also disagree about degree of heat (as in jalapeno pepper kind of heat); amount of spices; extent of doneness (from eggs to steak); organic or not (the USDA makes no claims that organic foods are safer, healthier or more nutritious than  conventional foods); and just types of food – there are the vegans, the vegetarians, the low carb people and the high protein ones (or vice versa); and…unfortunately, the junk food eaters. 

Because our tastes are varied, our eating plans must allow room for these individual preferences. If you start a healthy way of eating but you do not enjoy it or find it satisfying, you probably will not stay with it. On the other hand, healthy eating does have a tendency to begat healthy eating. That’s why I encourage my grandkids to eat a variety of foods. It does my heart good when I see one of them eating a cucumber like it’s a popsicle. More importantly, it will put them on the pathway to a lifetime of good heart health.

So, my suggestions to eat “better” are eclectic and in no particular order. Choose what works for you and allow your loved one to do the same when possible. Read about nutrition and find more ideas that strike a chord with your lifestyle. The point is to think about what you eat and consider the reason you are eating it. Keep this English proverb in mind: Do not dig your own grave with your knife and fork.

1. Read nutritional labels and ingredients before purchasing food. I cannot tell you how many times I have put an item back on the shelf after reading this information. Take note of the calories. Remember, the count is for each serving which is probably a smaller amount than most people actually eat. Avoid foods that are high in fat, salt and sugar – three main culprits. Many processed foods provide these in abundance but little actual nutrition. (By the way, the most important essential nutrients your body needs from foods are carbohydrates, protein, fat (small amounts), fiber, water, vitamins and minerals.) 
2. Make water your beverage of choice. It seems everyone is carrying a water bottle these days, and that is a good thing. Just replacing most sodas and sugar-sweetened beverages such as iced-tea with water can make a big difference. Why consume drinks that have no nutritional value but lots of calories and sugar? The grandkids used to ask for lemonade frequently, and I would oblige. One day I asked myself why I was giving them empty calories (the sugar). So, I began filling up the thermos with ice water and throwing in some fresh lemon slices. In no time they were requesting “lemon water.” I constantly reinforce that water is the “beverage of champions.” Once as I walked out the back porch door with the green thermos, Ira alerted the others, “Grammy’s bringing lemon water.” Now, they know to ask for water – except on Sunday – the special day of the week – when I still make lemonade. I believe in limiting, not completely eliminating, treats.
3. Eat more fruits and vegetables. Buy fruits and vegetables in-season and local when available. Raw vegetables generally provide more nutrition than cooked ones. Skip the fat-filled salad dressings that can have more calories, salt and fat than a hamburger and defeats the purpose. There are many recipes for salad dressings that are tasty and healthy and do not include the mysterious ingredients found in commercial dressings. It is also best (nutritionally) to eat veggies without added sauces. Nutritionists recommend eating at least 5 – 6 servings of fruits and vegetables everyday. 
4. Switch from white bread to whole-grain. Again, it is important to read the label and make sure “whole-grain” is the first ingredient – and that sugar is not the second. I am sure you have heard the phrase, “The whiter your bread, the sooner you’re dead.” Enough said. 
5. Eat less red meats and dairy products, which are high in calories and fat. Trim the fat from meats and choose low-fat dairy products. Consider occasional meatless meals as a healthy alternative. 
6. Oh, yes, butter is delicious and the way television chefs add it to their dishes, you would think it is good for you. Actually, butter is a major artery clogger. One tablespoon contains 100 calories, 7 grams of saturated fat (35% of the maximum daily recommended amount) and 30 milligrams of cholesterol (10% of maximum daily recommended amount). I read in one nutrition book that the average restaurant meal contains one stick of butter (so multiply those numbers by 8). Other artery cloggers include whole milk dairy products, high-fat cheese; high-fat cuts of meat; processed meats (sausage, hot dogs, salami, bologna etc.) and…(so sorry) ice cream. Remember – you may choose to limit, not eliminate.
7. Increase your intake of high fiber foods such as nuts, seeds, beans, whole-grains, fruits and vegetables. These will help you feel more satisfied as you decrease unhealthy food choices and they have other nutritional benefits, such as contributing to a healthy digestive system. Fiber is especially good for colon health and will help keep you “regular.”
8. Learn about the healthy properties of various food groups to help you make better choices and personalize your nutrition plan. For instance, did you know that a high intake of cruciferous vegetables (those with flowers with four petals resembling a cross, hinting at their protective properties, and which include broccoli, cauliflower, and cabbage) has been associated with lower risk of lung and colorectal cancer in some epidemiological studies? 
9. Eat out less. I know, this is a favorite pastime for most Americans – which of course, has been greatly curtailed during this pandemic. So maybe we will find out if our nutritional needs are better met by eating out or at home. Most restaurants prepare their meals to be delicious and appealing rather than healthy – not that it is impossible for food to meet all three of those criteria. Some eateries are seeking to serve healthier fare and I expect this will be a future trend. I was perturbed the first time we went out to one of our favorite restaurants and were confronted with calorie counts on the menus. I must admit, it took a lot of the joy out of eating that night. However, seeing the numbers convinced me to choose an entrée with fewer calories than “my usual” and I skipped dessert. I just couldn’t justify 1,200 calories for a petite slice of cheesecake. Instead we shared a piece of rich, dark chocolate when we got home (100 calories)! That was several years ago and we have never gone back to that particular restaurant. It was not just seeing the high calories counts – it was realizing that nutrition played little – if any – part in their food preparation methods.
10.  When making nutritional decisions, always remind yourself why you are eating – to provide the nutrients your body needs for good health. You want each bite of food to be blessed to your use.

Next week: “L” is for eat less!