Transition to a Healthier Diet
To learn how to appreciate healthier food choices, we must get rid of the excess fat, salt and sugar that make us think that healthy foods aren't tasty or desirable. For some people, going "cold turkey" is the answer. These people are able to eliminate bad habits and adopt good ones immediately. However, the majority of people are unable to take this approach. I believe a better way is the transitioning approach, in which you trade one or two things for another while teaching you the art of enjoying what you eat. When you begin to learn to enjoy what you eat, you'll develop an appreciation for the art of flavor that will impact all aspects of your nutritional life.
Step One
As a chef, I find that two things have a big impact on what foods I enjoy: cooking method and seasonality. These two things have a direct impact on how we prepare food and ultimately how they taste. The first recommendation for transitioning to healthier eating habits is to eliminate all deep fried food. There are two reasons for this: (1) Deep fried foods are high in unhealthy fat - the type of fat that has a direct correlation to many heart-related diseases. (2) Fat coats the taste buds, which makes it hard to perceive true flavors. Many fried foods are accompanied by salt to alter the fatty flavor.
Instead of deep fried foods, you can use three better techniques:
- Grilling
- Roasting
- Slow Cooking
Grills can pretty much be used for all courses of your meal. Most vegetables can be cooked on a grill with a little olive oil, fresh herbs (thyme, rosemary and mint) and minimal salt and pepper to taste good. Many grills on the market allow you to grill year-round.
Roasting is another technique that I love because it's simple. Vegetables and meats come out succulent, tender and flavorful.
Slow cooking is another technique that's great when you're pressed for time. It works well for preparing chicken and lean cuts of meat. At the end of cooking, you can skim any traces of fat from the released juices. For example, I cook my meat in the slow cooker (also known as a crock pot) when I plan on using the meat in multiple dishes - chicken as a part of a salad, in soup, or with other items as a main course.
Step Two - Fresh Fruits and Vegetables
The second thing that I recommend is to buy fresh fruits and vegetables when they're in season and to avoid all canned foods when possible. Most canned foods contain a lot of excess salt and don't have the same flavor punch as their "flash" frozen counterparts. You can make an exception for a few canned foods - black, kidney, pinto and red beans - if you buy the ones that are listed as low sodium. Rinse them thoroughly before use.
Many people believe that it's too expensive to buy fresh fruits and vegetables or that they end up throwing too much away. Some say they get tired of eating the same vegetables over and over again. Many different types of vegetables are available year-round and can be prepared in multiple ways; so you should rarely eat the same thing twice in one week.
In fact, when you buy fruits and vegetables in season, they usually cost less and they're normally loaded with flavor. Things that are "forced" to grow or be harvested out of season require more work than products that are grown during their natural season, which impacts the price. In-season fruits and vegetables have an exquisite and full taste that can be appreciated without being drastically manipulated.
Once you start making little adjustments, cooking techniques and/or eating products in season, your body will adjust and begin to crave these changes. You'll also find that you'll become more easily satisfied with smaller portions. It takes time to learn new habits, but remember this is an investment that only gives positive returns (healthy weight, more energy, restful sleep and reduced risks for heart-related illnesses).