Simple Swaps for Delish Healthy Eating

By Pamela Martin

Make healthy eating easy with a few simple swaps that also let you enjoy your favorite comfort foods.

• Language: English
• Publisher: Sassy Scribbler Publishing
• Release date: Nov 30, 2017
• ISBN: 9781386510864

Pamela Martin

Pamela Martin, youngest child of six, was born in Lincolnshire just after the Second World War, a time when there was no inside plumbing or central heating, when there were few cars and children played safely in the streets; a time when entertainment was getting together with the community in which she lived, safety and love came from neighbours who shared their last pot of tea with neighbours. Pamela has had three lifetimes of exciting experiences. She has been living and working for seventeen years in Montreal, Canada, and twelve years in Florida, before retiring back in Lincolnshire to write, paint and breed ragdoll cats. Her two sons were her motivation to explore the world and show them just how life must be embraced with both hands. The different cultures and life experiences have been the rich colour palette from which to weave the wonderful patchwork of her characters' personalities. Some of these personalities and stories are passed down from her family, thankfully in an era before conversation was a lost art.

Book preview

Simple Swaps for Delish Healthy Eating

by Pamela Martin

Copyright 2016

This book is licensed for your personal enjoyment only. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to your favorite book retailer and purchase your own copy. Thank you for respecting the hard work of this author.

Table of Contents

Introduction

Chapter One: Why Does What You Eat Even Matter—or Does It?

Chapter Two: Food Groups and What the Body Needs

Chapter Three: Starting Simple: Tips for Nearly Effortless, Healthier Eating

Chapter Four: Keeping It Under Control: Portion Sizes and Quick Measurement Secrets

Salads and Dressings

Vegetable and Fruit Side Dishes

Whole Grains and Pasta

Main Dishes

Desserts

Miscellaneous

Introduction

You sit in your doctor 's exam room, waiting nervously. The door swings open, startling you, and you look up to see your doom in her eyes. Yep, it's everything you feared and, with just a few simple words, she seals your fate forever, consigning you to the bowels of culinary hell: You need to adjust to healthier eating.

Does that echo your worst nightmare? Does healthy eating conjure up a picture of you giving up every food you love, in exchange for nuts, twigs and berries? That's definitely a scary thought.

Well, take a deep breath and prepare to be amazed. The truth is, you don't have to give it all up after all. You may need to choose smaller portions or put some things on a monthly rotation, instead of weekly, but you can still have it all, at least some of the time.

There are some small tweaks you can make to healthify comfort foods you love, as well. And then, adding a few new cards to the recipe box will also keep things fresh and fun.

The key is moderation. If you love ice cream, you can keep your full-fat, full-sugar version, but eat it as an occasional indulgence instead of as a nightly habit. Keep the fried foods you grew up with, but have one dish at a meal instead of loading the plate with grease bombs, and eat them one or two times a month, rather than three or four times a week. And eat reasonable portions instead of stuffing it in until you feel like you need carry-out service: someone to carry you out to the bed or car!

One other important point: This book is not about dieting and weight loss, although you may lose a few pounds, depending on your current eating habits. This is all about making your overall eating plan healthier – not low-calorie, not low-carb, not fat-free. If you follow the suggestions in the book and use the recipes, you'll maintain a healthy eating program that include all of the necessary food types and nutrients that you need. Don't eliminate any of the food groups from your diet, no matter what claims you may hear that say you shouldn't eat them; your body needs a certain amount of protein, carbs and fats every day to have the building blocks to keep your cells happy and healthy.

Chapter One: Why Does It Even Matter What You Eat—or Does It?

Almost 70 percent of Americans were reported as obese by 2010; that means that seven out of every ten people weight at least 20 percent more than the recommended weight for their height and age.

Even if you aren't obese, extra weight means you are at a higher risk for heart disease, stroke, high blood pressure, Type 2 diabetes and even some cancers. You may also experience more trouble with gallstones, osteoarthritis and gout; you may find that you have problems breathing.

Maybe you are at the perfect weight right now; we all know that it gets harder to maintain that as we age, so building the habit of eating healthier foods can help before it becomes a problem. Wiser food choices can help you maintain the body measurements you need for best health:

* Body mass index (body fat to muscle ratio):  18.5 to 24.9

* Waist circumference: less than 35 inches

* Blood pressure: 120/80 mm Hg

* Fasting blood sugar: less than 100 mg/dl

* Triglycerides: less than 150 mg/dl

* HDL (good cholesterol): more than 50 mg/dl

* LDL (bad cholesterol): less than 100 mg/dl

Chapter Two: Food Groups and What the Body Needs

The U.S. Department of Agriculture recommends daily allowances of each of the different types of food or food parts. For most adults, the guidelines say that, each