you are what you eat
Plainly put, your body reflects what you put into it. If you eat a lot of foods high in fat, your body may contain more fat. If you eat a lot of sugar, your blood sugar levels may rise. And if you consume many foods high in sodium, your blood pressure may increase. Think of food as the building blocks for your body. It’s much easier to say no to those deep-fried French fries if you know that the fat will travel to your heart where, it will, ultimately, do damage.
In the supermarket, not all ingredients are created equal. The nutritional difference between a cream puff and tomato is obvious, but there’s also a big difference in nutrition between a fresh red bell pepper and a wrinkled tomato. Withered produce not only looks unappealing, but it also has fewer nutrients than produce that is plump and heavy, and it may harbor more bacteria. Look carefully at everything you pick up before you put it in your cart
1 In the meat department, look for plump meats, poultry, and seafood with little fat and a fresh, clean aroma.
2 Always check dates on packaged foods for the best quality. If you buy packaged greens for instance, select the package with the date furthest in the future.
3 Read labels. Choose foods that adhere to the AHA guidelines—low in fat, high in nutrients and fiber, and low in sodium.
4 In the produce aisle, choose heavy fruits and vegetables with smooth skin and no blemishes, cuts, soft spots, or bruises. The color should be deep and even.
5 Ripe fruits should give slightly when gently pressed with your fingers, but they should not be overly soft. They should be heavy for their size, too.
VERY VALUABLE VEGGIES
we use recipes basic vegetables that are available at any grocery store and are key to a healthy diet. These foods are high in nutrients and have very little sodium and fat.
You may notice the inclusion of “season available” in the table that appears below. Seasonal eating is also important to good health. Fruits and vegetables have a higher vitamin content when. you eat them in season; they are fresher because they haven’t been shipped long distances to get to your plate, so their taste and nutrients haven’t decreased. These foods lose nutrients as soon as they are harvested.
In the summer, of course, fresh produce is readily available everywhere. But in the fall and winter, many brightly colored fruits and veggies you see in the store have been shipped from miles away.
To get the most nutrients from your foods no matter the season, consider these guidelines :
In summer :
Go crazy cooking with just about every fruit and veggie on the shelf This is peak season for fresh berries, corn, tomatoes, and other soft fruits and vegetables.
Rely on leafy greens, sweet potatoes, peas, squash, cauliflower, and mushrooms.
Eat Brussels sprouts, oranges, apples, and sweet potatoes.
Select asparagus, artichokes, peas, spinach, and strawberries.
WHEN TO GO ORGANIC
And here’s an interesting question: Should you buy organic foods? Organic foods are those that are grown without artificial fertilizers, pesticides, and herbicides. Unfortunately, the produce in most American grocery stores is grown using conventional methods, and pesticide residue has been measured on many of these foods. Some consumer advocates have created a list of the “cleanest” and “dirtiest” fruits and vegetables at the supermarket (see Appendix B, here). If you are concerned about pesticide residues on your foods, buy these five foods organically grown, if you can:
5 Bell peppers
Healthy Oils :
Some recipes in this article use a tiny bit of oil to help foods brown and crisp. Any oil will work, but some are better than others. Because the temperature inside the air fryer can be
set up to 400°F, only use oils that have high smoke points That is the temperature at which the oil begins to break down and release smoke. The oils with the highest smoke points include:
2 Extra-light olive
All these oils are unsaturated, which means they fit into the American Heart Association’s guidelines for a healthy diet. And not one of them contains any trans fat, a type of artificial fat that is particularly bad for your heart. One of the healthiest fats for cooking is olive oil because it can increase good cholesterol and reduce bad cholesterol in your blood. Olive oil may also help you reduce the risk of developing type 2 diabetes and stroke.