How To Eat A Healthy Balanced Diet, Even When Time Challenged

How To Eat A Healthy Balanced Diet, Even When Time Challenged.

I have a lot to say on this subject, but, I think that putting it all in one post is too much. So, I am going to post a series on this topic.

The new year has started and many people use this time of year to motivate themselves to recommit to living a more healthy lifestyle. As a nurse, my patients often ask me about how to eat right, or accommodate their health concerns. In particular, since I work in geriatrics, diabetic and cardiac wellness are important. I also used to work with people who were HIV Positive, which was a whole other set of food concerns. Then, there is my own personal life. So, I have lots of experience with planning and accommodating special diets and special needs.

Introduction

Food is like breathing. We need to eat, just like we need to breathe.

 

Breathe — you are alive

 

But, something as deceptively simple as breathing and eating is fraught with multiple layers of meaning.

Eating and breathing are what I call a pivot point of transformation. We eat food, which then becomes transformed into energy, which can be used by our bodies to nourish and sustain our life. A similar process also occurs when we breathe in oxygen. Both processes, breathing and eating are deceptively mundane. Upon examination, they are truly miraculous!

So, while identifying so many complexities, I thought I would take a few moments to discuss how to eat a healthy balanced diet, even when time challenged.

My basic rules are that I try to have something cooked and available in all major food groups at any given time. More specifically, I try to have rice, pasta, vegetables, a bean dish, and a chicken or fish prepared throughout the week.

To do this, I use my rice cooker, pressure cooker and crockpot on a regular basis. I use my microwave to cook vegetables as well. I always try to have frozen food, in particular vegetables, as a backup in a pinch.

I tend to do the bulk of my cooking for week preparing for our Sabbath. I am fortunate that my family does not demand fresh food every night. We eat leftovers from Shabbat if I am lucky, until Tuesday. After that, I fill in as needed.

We are not a one size fits all household. Therefore, I do not serve a single menu for our meals. As everyone has their own unique needs, I find it easier to just mix and match.

In addition to accommodating everyone’s individual preferences, we try to follow the principles of the Mediterranean Diet. This means that we try to eat whole grains, and plant-based foods (beans, nuts, seeds and vegetables) and limit animal protein and fat.

My husband eats red meat no more than once a week.  One meal a day consists of either fish, eggs or chicken. Another meal a day is completely vegan or plant based. I try not to cook with added fat and rely on spices to flavor food. I personally am allergic to wheat, dairy and eggs, so naturally, I do not eat them at all. Following this basic guide, it becomes possible to eat fast, healthy, easy and all natural food.

Below are some of the links that I accumulated on this topic. Feel free to explore any of them for more detailed explanations and information.

Enjoy!
References:

http://www.choosemyplate.gov/

http://www.nutrition.gov/smart-nutrition-101/myplate-resources

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20050989

http://oldwayspt.org/resources/heritage-pyramids/mediterranean-diet-pyramid

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Suggested-Servings-from-Each-Food-Group_UCM_318186_Article.jsp#.Vo7TfzbUjcs

http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/BodyMassIndex/Body-Mass-Index-In-Adults-BMI-Calculator-for-Adults_UCM_307849_Article.jsp#.Vo7TqDbUjcs

https://www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf

http://www.pamf.org/handouts/dashdiet.pdf

http://chfs.ky.gov/NR/rdonlyres/5D24E0C9-3602-404D-AFDC-A7195B2BDD5F/0/DASHDIET.pdf

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Suggested-Servings-from-Each-Food-Group_UCM_318186_Article.jsp#.Vo6bATbUjcs

 

 

 

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35 thoughts on “How To Eat A Healthy Balanced Diet, Even When Time Challenged

  1. anotherfoodieblogger January 10, 2016 at 12:06 AM Reply

    Great source for links, thank you!

    Liked by 2 people

  2. Osyth January 10, 2016 at 8:05 AM Reply

    Excellent thoughts on healthy intake and I will take some time to explore the links, of course.

    Liked by 1 person

  3. Cheyanne January 10, 2016 at 10:48 AM Reply

    I just discovered that frozen broccoli actually tastes pretty great roasted. I’ve always only had it on hand for soups, etc but this is a game changer! 🙂

    Liked by 2 people

  4. jncthedc January 10, 2016 at 11:30 AM Reply

    Lots of good information. I am a fan of the Mediterranean style of eating, but I also believe one element missing from this diet. Organic virgin coconut oil is an important SATURATED Fat (providing cardiovascular health benefits) since it is a MCT (medium chain triglyceride.) This would be a nice compliment to your recommendations. Thought this might be beneficial for your readers.

    Liked by 2 people

  5. lynne hoareau January 10, 2016 at 1:12 PM Reply

    You have a wealth of interesting and useful information here. I will look into those links ! Thanks a ton for sharing 🙂

    Liked by 1 person

  6. Lynz Real Cooking January 10, 2016 at 2:48 PM Reply

    Very good info. Thanks so much!

    Liked by 1 person

  7. Parul Singhal January 10, 2016 at 7:31 PM Reply

    Very useful information.Thank you

    Liked by 1 person

  8. White House Red Door January 10, 2016 at 9:10 PM Reply

    Thank you so much for sharing your ideas and links! I really appreciate your thoughts and perspectives as a nurse, mother, and home cook to those with dietary challenges. Thanks again!

    Liked by 2 people

  9. Chitra Jagadish January 11, 2016 at 3:58 AM Reply

    Great post… thanks for sharing…

    Liked by 1 person

  10. anchorkeidi January 12, 2016 at 6:24 AM Reply

    Looks like it’s gonna be a fun series!

    Liked by 1 person

  11. M. L. Kappa January 31, 2016 at 10:18 AM Reply

    Very interesting post. One thing my doctor said is, eat sensibly but don’t restrict yourself too much, it adds stress. (I suffer from Lyme disease). We mostly follow a Mediterranean diet.

    Liked by 1 person

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