Back in 2014, my first blog was on food. It dominates our life and especially if you have kids, it is always top of mind. What can I make that tastes good, is good for you, doesn’t take long to make, and doesn’t need 20 ingredients (and even better…what can the kids do to help prepare it?) Whew! That’s a lot of thought process for each and every meal!
Here are a few things I’ve learned about food over the years – including a few easy and healthy meal ideas. See #9 for ideas.
1.Fill HALF YOUR PLATE WITH VEGETABLES (preferably raw, steamed, or lightly seasoned), a quarter with protein, and a quarter of carbs. Use a smaller plate and it will appear you have more food. We have raw veggies on the table with every meal and the kids munch away without even realizing it. (Put a bowl in front of them when they are on screens and again, you’ll find they disappear!) And of course, they can prepare the veggies!
2.EAT LESS. It takes your brain 20 minutes to register you are full., and chances are you will discover you’ve had enough. Feeling over full is never pleasant.
3.HEALTHY FOOD SHOULD TASTE GOOD. Healthy food does NOT equal bland or tasteless. Herbs and spices are calorie free. A small amount of butter, salt, or sugar can increase the flavour without killing you. Balance, and knowledge about food, is key.
4.READ LABELS. Look for products that have few ingredients – and ones you can pronounce! The Heart and Stroke Foundation guidelines state the ideal amount of sugar we should have each day is 5% of our diet – and of course, the bulk of them should be coming from naturally occurring sugars in fruits and vegetables. (Not juice. You’ll be over your limit in no time!)
5.CHOOSE WATER. Not pop (Diet ones either; fake sugar is increasing obesity, not lowering it.). Not energy drinks. Not a goopy coffee drink with whipped cream.
Coffee (black or with milk – the milk neutralizes the acid in coffee) is deemed to be okay by most studies these days. Most alcohol is full of calories (beer especially – but also consider the mix you use, or those highly sweetened coolers, etc.). If you’re not used to drinking much water it can seem a chore. Start your day off with a glass of it and you’ll find it gets you off on the right foot. Keep sipping all day. Drink a glass before a meal and you’ll feel less hungry. Your urine should be clear; if it’s not, drink more water!
6.STILL HUNGRY?? If you’ve been overeating for some time, your stomach has been stretched and will shrink again as you eat less. In terms of snacking though, munching on crunchy vegetables is always an option. For something more filling, raw nuts (not highly salted), a bit of cheese, plain yogurt with fruit and honey (if needed), are all things that are good for your teeth (put a link to Pearly whites) and for the rest of you, too. I try to sprinkle flaxseed on everything I can think of (yogurt, cereal, smoothies, in all my baking, pancakes…), as it’s a great source of fibre and omega 6. The roasted kind has a nutty flavour that really adds to anything!
7.SUGARLESS GUM can help prevent bacteria from forming on your teeth. We can’t always be near our toothbrush. Chew on a piece of sugarless gum – preferably with xylitol -after a meal. Our kids have not had a cavity yet, and I thank gum for this. (It isn’t their fine brushing skills, I’m afraid!)
8.DON’T FINISH IT! If you’re not enjoying your dessert or treat –leave it!
9.QUICK AND HEALTHY IDEAS:
- Smoothie – the key is to freeze everything in advance – peel bananas and break them into chunks and freeze them. They are key to getting that delicious smoothie texture. Place bananas, frozen berries, mango, etc., spinach or kale(frozen or fresh), chia/hemp/flax seed, 1/2c or so of yogurt (preferably plain with no sugar), water or juice into a blender. Protein powder optional. Enjoy any time of day!
- Quesadillas – put canned refried beans (high in sodium unfortunately but aim for the lowest level -READ LABELS), shredded cheese, sunflower seeds, combo of hemp/chia/falx seeds, in between two tortillas and grill. Serve with salsa and low-fat sour cream.
- Eggs – so versatile! I love a ham, egg, and cheese sandwich on a toasted ‘thin’ bagel (less fat and carbs). Microwave egg in a dish for 30-40 seconds (with a cover to limit the inevitable explosion), add on the ham and cheese for another 20 seconds, and place between the bagel. Yumm!
- Celery sticks with peanut butter.
- Veggies and hummus (great source of protein and easy to make yourself)
How does all of this relate to dental/oral health? Your mouth is a vital part of your body. It allows you to chew, taste, swallow, and breathe, as a dentist in Regina we suggest that. When it is sick, chances are other areas of your body are too. Good (nutritious) food and lots of water keeps you and your teeth healthy. Of course, nothing replaces proper brushing and regular flossing, too! Visiting your dental office twice a year is always a good idea. Prevention is so much easier, less painful, and cheaper than facing more elaborate dental work. And dentures are not the easy way out some people think they are. Take care in there!
Heart and Stroke Foundation – Sugar guidelines http://www.oasisdiscussions.ca/2014/09/19/ssu/
pearlywhytes.com -Healthy foods for you and your teeth
