The team at Highline wants nothing more than for our readers to feel happy and healthy in all aspects of life, including their nutritional health. It’s not always easy to know what’s best or to decipher all the mumbo-jumbo about nutrition. Thankfully, we have a number of nutritionists providing their expertise to the blog! – Highline
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“Is this healthy?”
That, my friends, is a loaded question (and usually the first question I’m asked when people find out I am a nutritionist).
So, here’s what I consider when creating a healthy meal:
1. What is the nutritional value?
- Photo from flickr.com/photos/sweetonveg/.
The nutritional value of a meal is determined by the ingredients. The most nutritious meals are composed of nutrient-rich whole foods. Whole foods include fresh fruits and vegetables, legumes, whole grains, eggs, nuts, seeds, fish and meat. Did some of your meal come from a package, a can, or a bottle? Time to read the list of ingredients. If there are five ingredients or less, and they are easily pronounced, you’re off to a pretty good start. Yes, I know that you can pronounce mono-sodium glutamate (MSG), but we all know this is far from nutritious!
2. How was it prepared?
Throw the microwave away and let’s move on. Using good quality fats and oils to prepare a meal is extremely important. Rancid fats are the friends of disease because they cause free radicals. When cooking or baking at medium-to-high temperatures, use coconut oil, ghee or organic butter. These are saturated fats, which are happy in some heat. Monounsaturated oils include cold pressed olive oil and grapeseed oil. These oils are happiest when cooked at low temperatures. Polyunsaturated fats, such as hempseed oil, flaxseed oil, and walnut oil, cannot tolerate any heat because they will go rancid. They enjoy being stored in the freezer and used in cold smoothies or poured over salads.
3. Is the meal being enjoyed?
- Photo courtesy flickr.com/photos/sfllaw/.
Although nutritional value is important for disease prevention, so is enjoyment. A cinnamon bun a day is not going to provide your body with essential nutrients, but sometimes it is just what you need. It is important to be in tune with your body so that you can be aware of what it is asking for. After a hot summertime run, my body craves a smoothie!
I wouldn’t be a nutritionist if I didn’t offer a healthier option to feed the cinnamon bun craving you now have. So, here it is.
Cinnamon Bun Porridge
4 medjool dates
1 tbsp. coconut oil
1 tbsp agave nectar, honey or maple syrup,
1 tbsp cinnamon
Mix in a blender or processor! Stir this delicious spread, plus chopped walnuts and raisins, into your favourite porridge (oats, oat bran, quinoa flakes) OR spread it on whole grain pancakes.
