Basics of balanced nutrition

Choosing real, unprocessed food is among the most important health decisions. This means making fruits, vegetables, whole grains, nuts, seeds, and beans a big part of your diet. There's the saying that if your great-great grandma wouldn't recognize it, it probably isn't real food. Starting with real food and balancing your carbohydrate, protein, and fat intakes are the core of nutrition.      

Carbohydrates are generally our main source of energy. Fruits, vegetables, milk, grains, beans, and sugar contain carbohydrates. It’s important to understand how different carbohydrate sources affect blood sugar. Make most of your carbs "slow carbs". They support overall health by raising blood sugar slowly and keeping it steady¹. On the other hand, sugar raises blood sugar rapidly and is a poor source of vitamins, minerals and fiber: empty calories.

Slow carbs: 

• Non-starchy vegetables: asparagus, arugula, beets, broccoli, cauliflower, collard greens, cabbage, carrots, eggplant, kale, lettuce, onions, peppers, tomatoes, spinach, and zucchini.
• Fruits provide sweetness without empty calories. Green apples and berries are low in sugar.
• Legumes are beans, peas and lentils. They're inexpensive and high in protein, fiber, vitamins, and minerals. Try in salads, rice, omelets, and soups. Lentils are quick: Boil 2 cups of water, add 1 cup dry lentils, and simmer for 20 minutes.
• Whole grains are high in fiber, vitamins and minerals. They include brown rice, buckwheat, quinoa, and oatmeal. Eat grains with protein and healthy fats to help balance blood sugar. 

Protein is needed for growth and repair. It makes meals satisfying and helps keep blood sugar balanced. Protein at breakfast helps in mental focus and a balanced appetite through the day.

• An omelet with collards, tomatoes, shredded potatoes, and onions makes a great breakfast.
• Add meat, beans, nuts and seeds to salads
• Hard boiled eggs go well in salads, sandwiches, and wraps. For easy peeling, place eggs in hot water for a few minutes, simmer for 10-12 minutes, and then place in cold water for a few minutes.   

Fat is often misunderstood and considered bad. Fat is tasty, satisfying, and helps balance blood sugar². There are healthy fats and bad fats. Healthy fats are listed below:   

• Almonds, walnuts, and pecans are very nutritious and “heart healthy”. Add to salads, oatmeal, and yogurt. Raw nuts may be healthiest. 
• Grind nuts in a coffee grinder and add a little water to make nut butter. Try on apples, bananas, and celery sticks. Ground almonds go well in yogurt, smoothies, and oatmeal too.  
• Make salad dressing with olive oil, apple cider vinegar, salt and seasoning.
• Pasture- raised butter and coconut oil are great for baking.

Collard green wraps are a great way to use all the information above. Collard greens are among the most nutritious foods. They're high in fiber and plant chemicals(phytochemicals) that increase resistance to disease. Every bite matters. This recipe is flavorful, mostly low-cost ingredients, and very healthy: 


Collards are great in a garden

Ingredients:

• Collard greens,
• Eggs
• Carrots, red potatoes, frozen peas, black beans
• Salt and pepper
• Grass-fed butter or olive oil

Steps:

1)     Chop carrots and potatoes.

2)     Boil (steam) carrots, potatoes and eggs in 1 inch of water, in a covered pot, for 5 minutes.

3)     Add collard greens, peas, and black beans to pot, cover and boil for 7 minutes.

4)     Dump pot into a colander and place eggs in cold water for a few minutes.

5)     Use collard greens like tortillas and roll ingredients like a burrito.

Almost any ingredient is good in collard green wraps. Turn this idea into your own recipe. List 3 ingredients you'd like to try in collard green wraps. Keep balance of carbs, protein, and fat in mind.


Hard boiled eggs, sweet potatoes, onions,
avocado, sea salt, pepper, pastured butter

1)_______________________________

2)_______________________________

3)_______________________________

References

1. Burris J, Rietkerk W, Woolf K. Acne: the role of medical nutrition therapy. Journal Of The Academy Of Nutrition And Dietetics [serial online]. March 2013;113(3):416-430. Available from: MEDLINE with Full Text, Ipswich, MA. Accessed November 10, 2016.

2. Ludwig D. Lowering the Bar on the Low-Fat Diet. Jama [serial online]. September 28, 2016;Available from: MEDLINE with Full Text, Ipswich, MA. Accessed October 20, 2016.