07 Feb Common Food Mistakes We Can Make Part 2
Following on from our Part 1 series of Common food mistakes; Can you see yourself making any of these mistakes? Find out in this concluding part on the common food mistakes we can make and how to avoid them.
4: Not Taking Advantage of Food Synergy:
Do you peel your apples or tomatoes? What about lace your veggie-rich green salad with fat-free dressing? Have you in the past peeled and chop your garlic right before adding it into your stir-fry or sauce? If you answered “yes” to any of the above, you are decreasing the availability to your body of important nutrients found in these foods.
That’s because there are all sorts of relationships between the various components within certain foods. Also between certain foods, a concept called “food synergy.” For example, certain phytochemicals in apple peel account for most of the apples’ healthy antioxidant activity, so peeling apples isn’t always the healthiest choice.
Also, it’s a good idea to let your minced or chopped garlic rest for 15 minutes before proceeding with cooking. This helps ensure that the enzymatic reaction that begins when garlic is chopped releases as much of the antioxidant allyl sulphur as possible and therefore maximizes the cancer-fighting benefits.
If you’re dressing a salad or making a homemade sauce, make sure you include some healthy fats. For example avocado or olive oil. Eating a little “good fat” along with your vegetables helps your body absorb healthy phytochemicals. These include lycopene from tomatoes and lutein from dark green vegetables. So enjoy your salad with some avocado or a light dressing made with avocado or olive oil.
When it comes to tomatoes, for maximum nutrient value, don’t peel them, and eat them cooked.
5: Avoiding High-Fat Plant Foods
The three foods that come to mind are avocados, nuts, and olives, which are relatively high in calories and fat but low in saturated fat. These foods contribute smart fats to our diet, and they come with fibre and phytochemicals, too.
Moderation is the key here. So enjoy 2 or 3 tbsp of avocado on sandwiches and in salads or a small handful of nuts as a snack or added to your lunchtime meal. Use a light drizzle of olive oil in cooking. Or adding olives to salads, wraps, casseroles, or just eat them as a snack helps to provide a balance of nutrients to your meal and day.
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