Healthy food...?! « Back to Group Discussions

[AnyaRose]

I'm really looking to eat healthy foods now. Not to loose weight, but just to feel at the top of my game and make sure my breastmilk isn't filled with poptarts. (; 

So, I went to the grocery store the other day and walked right to the "healthy food" isle. And looked around... and around... and realised I have absolutely no clue what is "healthy". *groans* I grew up with home cooked italian foods all the time and since I've been travelling in the states, have taken to quick foods like mini wheats cereal and ham sandwiches. I have NO clue if sodium is good or bad for you, or if apples are filled with nutrition. 

I feel pretty stupid, I must admit. 

What type of food would you guys say is healthy? What should I be looking for on packages? Are ALL fruits and veggies good for you? If so, do they hold the same nutrition if they are cooked or frozen or canned? 

::totally lost:: 

EDIT: Oh, and I tend to eat dinners with the family I live with but am looking for good daytime food (breakfast, snacks, lunch, etc). 

[WindyCityMom]

Fruits and veggies are healthiest fresh, frozen a close second, and canned as an absolutely last resort because of the BPA in the cans and all of the salt they add to them (unless you can find no-salt-added canned veggies, which are few and far in between).  Canned fruit is usually trash, too much added sugar.

White flours and grains (white rice, white bread, white bagels, etc.) aren't as healthy as their brown/whole wheat counterparts.  Most people on MDC I think avoid white flour.

My diet has been trash lately.. but for breakfast I tend to reach for whole wheat bagels with cream cheese, whole grain waffles with peanut butter -or- a little *real* maple syrup (most syrup in stores is just flavored high fructose corn syrup) and a small pat of butter.  I eat a lot of peanut butter sandwiches.. Eggs are awesome but I'm usually way too tired to cook first thing in the morning.  I've been doing a lot of oatmeal with fresh fruit or real maple syrup in it also.  Great for your milk supply- perhaps that's why I've been exploding!

Snacks, I do a lot of brown rice, (have you noticed the ridiculously high carb trend?!), sandwiches, dry breakfast cereal with milk (I've been stealing my lactose intolerant DH's almond milk- sssh!).  I don't think it's the healthiest, but I eat a ton of Kellogg's Special K cereal.  I really really love it.  The "flakes" are really just whole grain mushed into flake shapes, lol.  They make a ton of different kinds, I'm sure not all are healthy and I'm sure there's way too much sugar in it- but it keeps my tummy full and happy.

Lunch.  Oh, lunch.  I struggle with lunch daily!  I was raised grazing- so although I had set mealtimes I just nibbled at things here and there. Black bean quinoa salad is great- there are some fantastic recipes on here and quinoa is AWESOME for you!  Really cheap too if you buy the quinoa in bulk and buy the beans dry- although I personally just use canned beans and omit salt from the recipe as the canned beans have enough.  And again- sandwiches, soups, pasta.. (hello carbs!).  Right now, we're eating whole wheat Rotini with butter and Parmesan for lunch.  It's all I could manage to cook between doing laundry and my cluster-feeding little girl!

[Jend1002]

It seems overly simple but it's true that if you shop the perimeter of the grocery store, it's the healthiest. I find this even applies at "natural" type stores like Whole Foods. On the perimeter you find the least processed foods. As a general rule, we try to avoid processed and pre-made foods. But lately I'd be lying if I said we've been sticking with that! We have a great local grocery that will not carry anything with artificial color, artificial sweetener, high fructose corn syrup, etc. so at least I know when I grab something processed there it's maybe at least chemical free...well I don't feel as guilty anyway

[teegan db]

a vegetarian perspective:
breakfast:

-oatmeal with dried or fresh fruit, almonds or peanut butter, honey or molasses (the latter has good iron!), yogurt or milk. i make a big pot of oatmeal once a week, then take portions of it every morning, heat it with a little milk, and add whatever i want.

-or eggs - hardboiled, or scrambled with onions, peppers, what have you, or fried

with whole grain toast (if you can't recognize all of the ingredients or if it's not whole grain, don't buy it)

lunch:

-salads (it's really easy to buy the bagged, pre-washed ones) with anything at all - seeds, nuts, dried or fresh fruit, raw or pickled vegetables, olives, dressing made with yogurt & herbs or oil & vinegar or honey & mustard or lemon juice.

-wraps or sandwiches with whatever you want.

-rice & beans - any kind, seasoned any way you like

-roasted vegetables! i could totally eat a meal of just roasted broccoli, eggplant, onion, garlic, sweet potato, cauliflower, peppers, squash, or any other awesome veggies. 

all vegetables and fruits are good for you, but fruit does have sugar in it, so don't go too crazy with it. as long as you vary your produce ('eat the rainbow,' they say), you'll be getting what you need. e

some fats are good for you - olive oil, butter, coconut oil, full fat dairy

some are not - margarine, veggie/canola oil 

the perimeter of the grocery store thing is true - you can live very well on the produce section, milk, cheese, eggs, fresh meat (if that's your thing), and fresh baked goods. you may need to go to an aisle for peanut butter or canned veggies or rice/beans/oats or tea, but that's all.

you want to eat things with as few ingredients as possible, and you want to be able to recognize all of those ingredients.

[AnyaRose]

Thanks guys. I'm guessing I should try to be well rounded too. Ha. I'm totally the type of person who could eat the same thing everyday for years.

The perimeter thing is funny. I'm definitely going to try that out. Also, seeds and nuts. Those are healthy right? Are they protein? Or starch? Which are healthiest?

[MadiMamacita]

nuts are protein. i think almonds might be the healthiest.

[Princessjules]

protein - nuts are a great quick protein, also boiled eggs are quick. I also like to put some chicken in a crockpot to just have to put on a sandwich or salad. PB&J is also cheap and decently healthy IMO. Also raw broccoli has a ton of protein but only when it's raw. I like it with some hummus.

Veggies - like to take dark salad greens and toss with salad dressing and chicken and some other veggies, that's an awesome lunch! carrots are great but they are a carb so they turn to sugar in your system, of course it's a good sugar but i suggest veggies like carrots, corn and peas (also carbs) be paired with a protein and good green veggie. Potatoes are also a carb, i don't consider them a veggie. It's always best to eat more veggies than fruit!

fruit - fresh and raw is always best. apples and bananas are great quick one hand foods also grapes and berries. canned fruit should pretty much be avoided if you can.

breads - pancakes waffles muffins.. really any baked goods, even if they are organic , should at least be paired with protein. carbs turn into sugar in your system and you don't want to overload it. of course grains are important but you just need to make good decisions about them.

meals- i always try to have a protein and and green raw veggies for lunch. protein and 2 or 3 veggies for dinner. I like yogurt and granola and eggs for breakfast or baked oatmeal or cereal but I always try to get some protein like a boiled egg or something.

I avoid stuff with high fructose corn syrup if i can... If i see something that is  made with sugar instead, I usually buy it because I would rather buy sugar sweentened stuff. but honestly I don't buy a lot of processed foods frankly because they are expensive and we can't afford it unless  have a serious craving for it.

I also recomend the documentaries Food Matters, Food Inc, and Hungry for Change. Awesome info on healthy lifestyles!