HEALTHY FOOD

WARMER

·         Look at the word cloud and find as many words related to the topic FOOD as you can.

Make ONE sentence including as many words from the previous activity as possible. 

                                                         INTERVIEW WITH A NUTRITIONIST

Imagine that you’re a nutritionist and answer the questions below.

·        Have you always had a healthy relationship with food?

·        What are some of the benefits of cooking at home?

·         Do you have any tips for building healthier cooking habits?

·         Are there simple ways to make traditional dishes healthier

·         For people who don't necessarily love to cook, are there ways to make it easier or more fun?

·         What's your secret to making healthy, kid-friendly meals?

·         To people who may struggle to eat healthy, what's your advice?

·         When dining out, what can people do to make healthier choices?

·         Is there anything else you'd like to share?

MATCHING ACTIVITY

Match the questions from the previous activity with these answers.

·         No. I wouldn't say it's an unhealthy relationship, but I've always struggled and have had to work hard at maintaining a healthy weight. It doesn't take much for me to gain weight. I've never had a destructive relationship with food, but I have to be very conscious of what I eat. When I started to better understand the association between food and disease, I made it a priority to feed myself in a healthy, delicious way.

·         From someone who has struggled with weight my whole life, who comes from a family with diabetes and heart disease, and who has to balance being a single mom, an entrepreneur, and the 20 other hats I wear throughout the day, the best decision I've ever made was to stop and take time for myself. I enjoy meditating, spinning, and reading. I wake up a half-hour earlier than I need to so I can drink a cup of coffee alone before I have to drive my son to school.

Taking time for me helped me find inner peace. I feel more grounded. It makes me better for everything and everyone around me. It also shows in everything I do. This gratitude I have for life comes from taking a moment to realize what I'm grateful for. Every time I overcome a challenge, I pause and ask myself, “What did that teach me?” Then I go on and continue to enjoy life.

·         Eat a salad before you order a main course. It's high in fiber and low in calories. Take your time when you're eating. You're dining out; enjoy yourself. Enjoy the moment and the social aspect. Drink lots of water throughout the meal, too.

When you order, keep in mind that your stomach is the size of your fist. Wait 20 minutes before you order dessert. It takes that long to realize you're full.

·         Yes! You don't have to do it all. Buy a rotisserie chicken and a bunch of fresh foods like avocados, lettuce, and peppers. Make chicken tacos for dinner. You'll have plenty of ingredients left over to make a fresh salad topped with chicken for lunch the next day. I like to do this because I'm repurposing a healthy protein for a couple of meals, and I didn't actually have to spend time cooking the chicken. You can also save time in the kitchen by buying precut and frozen veggies. They're healthier options than canned vegetables.

·         If you're a mom, think about your kids. I know that whatever I do, he's watching and learning from me, so I work hard to be a good role model for him.

I do my best to be good to myself. Women often put their loved ones before themselves. But if we don't take care of ourselves, we won't be around to take care of the people we love. If you truly want to be unselfish, be selfish when it comes to your health. Take time for exercise and eating well so you can be the best version of yourself.

·         My kitchen, my rules. I don't offer a kids' menu. I've always served my son what I eat. Now when he goes to the kitchen for a snack, he picks things like apples, bananas, and yogurt. They're the things I eat, so I know I'm setting a good example.

·         Take a look at how you cook it. Instead of adding oil and deep frying something, try boiling, baking, grilling, steaming, or sautéing your food. You might also try a slow cooker. And again, use natural flavor enhancers like lime, cilantro, and chilies.

I also suggest going back to your cultural traditions. Think about your grandparents and their natural approach to cooking. Things weren't processed. Choose leaner meats, and pack your meals full of veggies and fruits, because they're healthier than processed foods and lower in calories. Avoid sugary drinks like juices and soda. Instead, make your own drinks. Throw some strawberries in a blender and make strawberry water.

·         You are what you eat. If you don't recognize something on the label, don't use it when you're cooking. Stick to unprocessed foods, and remember to eat a balanced diet of proteins, fruits, vegetables, carbs, and healthy fats.

I understand that fat is flavor and when you remove it, you'll likely remove some flavor. That's why I suggest adding things like chilies, lemon, and herbs. That way, when you remove extra fat, you'll still have a meal loaded with flavor. They're natural flavor enhancers.

·         You have so much more control over the end product because you decide what goes into the meal.

The process of cooking at home with your family or friends is great. You're creating traditions and sharing cultures. Food is the most intimate peek into someone's culture.

The best memories I have of my childhood are around the kitchen table. We actually stopped to have an explorative conversation. We talked about the past, the present, and the future. It was a great sharing moment. I learned a lot around that table.

You can read the full interview here

DISCUSSION

·         You are what you eat. Do you agree?

·         How do you think busy people who live in a big city can have a healthier diet?

FOLLOW-UP AND HOMEWORK

What kind of food usually appears in TV commercials? Why? What impact do you think it has on people’s diets?

Watch the video 

Choose one of the foods below and get ready to  “advertise” it.

·         GARLIC

·         LEMONS

·         LENTILS

·         OATMEAL

·         SPINACH

·         BROCCOLI

·         BEETS