Stop Eating Your Heart Out African Americans
According to the health profession, statistics show that African Americans have a higher than average risk compared to others of getting heart disease, cancer and other diet-related diseases and dying from them. However, those same health professionals reveal there's something that African Americans can do to help change that, and the simple solution is to--Eat Right.
That doesn't mean giving up the love of "soul food." By making the right food choices when cooking "down home-style," African Americans can reduce the risk of getting those diseases in the first place.
Many of the basic dietary guidelines for Americans in general should also be followed by African Americans. These basic guidelines include, but are not limited to:
(1) Eating a variety of foods.
(2) Maintaining a healthy body weight according to height and gender.
(3) Choosing diets low in fat, saturated fat, and cholesterol.
(4) Choosing diets with plenty of vegetables, fruits, and grain products.
(5) Using sugars and other sweeteners in moderation.
(6) Using salt and sodium in moderation.
(7) Drinking alcoholic beverages in moderation.
The National Cancer Institute estimates that about one-third of all cancer deaths may be related to the foods eaten. Some studies show that diets high in fat and low in fiber may be linked to cancers of the colon, breast, and prostate. These are the leading causes of cancer deaths among African Americans.
Choosing diets and meals that are low in fat can reduce these risks while helping to control weight. Losing excess weight helps to lower high blood cholesterol and high blood pressure--two of the major risk factors for heart disease.
Nutritionists suggest eating fish more often. It's relatively low in calories, fat, and saturated fat. It's also a good source of high-quality protein and vitamins and minerals. A simple way of getting the most healthful benefits of fish is to oven bake it--rather than frying.
This does not mean that meats should not continue to be part of a healthy diet. Meat is very much a part of lean cooking. Just remember to choose lean cuts of meat, cut all visible fat from meat before cooking. Cook meats in ways that reduce, rather than add fat--such as baking, simmering, roasting, broiling, grilling, braising, microwaving, or even stir-frying in nonstick skillets. They'll be just as juicy and tender as fatter, fried meats--but they'll be healthier for you and your family.
To remove fats from homemade broths, soups, and stews--prepare the food ahead and chill it. Before reheating, lift off the hardened fat formed at the surface. If you don't have time to chill the food, float a few ice cubes on the surface of the warm liquid to harden the fat. Then, remove the fat and discard.
Other keys to "down home" healthy cooking are:
(1) prepare poultry with skin removed
(2) Use low-fat or nonfat/skim milk
(3) Use low-fat or part skim milk cheeses
(4) Use evaporated skim milk
(5) Use nonfat or low-fat dressing, yogurt or mayonnaise
(6) Use mustard more often
(7) Use low sodium bouillon and broths
(8) Eat fruits and vegetables without added fat
When it comes to fiber, or roughage... as it was called back in the day--grains and beans are some of the best sources of fiber. Studies show that Americans in general don't eat much fiber. Research shows that populations that eat fiber rich foods have lower rates of colon cancer. This is why health professionals recommend that people eat twice as much fiber than they normally do.
So, put away the deep fat fryers and make more use of steamers, ovens, microwaves, and grills. You will discover some intense new flavors to all your main dishes that are going to make a big difference to your health.
Stop eating your heart out African Americans!
Shondelle Solomon-Miles is a Body Transformation Specialist and owner of Synergize! Personal Training Studio (http://www.synergizeweightloss.com). She is also the author of The Ultimate Fat Loss
Source: http://ezinearticles.com/
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