How to Select Recipes
💚= pertaining to MENTAL HEALTH
❤️= pertaining to PHYSICAL HEALTH
💚 KEEP IN MIND: Some days are better than others. If you don’t have enough energy (right now) to prepare an entire meal, just DO YOUR BEST FOR NOW. Eat as healthy as you can, but take care of yourself. Once you feel better, you can try hard-er again.
💚❤️CONSIDERATION FOR MAKING HEALTHY CHOICES:
“Healthy” doesn’t have to be synonymous with “flavorless.” Smart food choices can include flavor AND nutrition. Using herbs and spices–especially fresh ones–can enhance healthier food and make healthy choices easier to make.
💚❤️ACTIVITY LEVEL:
Let’s be real: Many of us don’t LOVE exercising! However, relative to “normal” human needs, just as we need nutrition, we also need to move. If you consume more, it’s better to move more. When you’re not very active, your intake should be less than when you’re more active. It’s not easy being completely truthful with yourself (about your actual nutritional needs), but HONESTY WITH YOURSELF enables you to more successfully manage your nutrition
💚 MODERATION IS THE KEY:
…and speaking of HONESTY, sometimes many of us overeat–even the best PLANNERS make “less healthy” choices! This is where GRACE with yourself becomes important. Please don’t think negative thoughts about not making the best choices! Rather, have grace with yourself and just TRY TO DO BETTER NEXT TIME!
❤️PLANT-BASED CHOICES:
Plant-based food is gaining in popularity. However, just because it’s plant-based doesn’t mean it’s healthy. When evaluating the nutrition, be aware of the fat content as well as how healthy the plant aspect of the food is. Note whether/what nutrients and vitamins are available within the selected foods.
💚❤️DIET VERSUS LIFESTYLE:
Another note for preventing disordered eating: Eating healthy should be your lifestyle NOT a diet. Diets can be correlated with anxiety and depression. When making healthy choices is your “normal,” you’re more likely to be less anxious. As mentioned above, MODERATION IS THE KEY!
Step 1: Evaluate Your Nutritional Needs
Before choosing a healthy recipe, it is crucial to understand your nutritional needs. Nutrients such as carbohydrates, protein, fat, vitamins, and minerals are essential for a healthy diet. However, the ideal amount of each nutrient for an individual depends on various factors such as age, lifestyle, and health status. For instance, athletes require more protein to support their muscles, while individuals with high blood pressure need to limit their sodium intake. When considering nutrition, try to be cognizant of (and honest about) making choices to meet your health needs.
Step 2: Choose Whole Foods
Whole foods are unprocessed or minimally processed foods that are rich in nutrients. They include vegetables, fruits, whole grains, legumes, nuts, and seeds. Whole foods provide essential nutrients such as fiber, vitamins, and minerals while reducing the risk of chronic illnesses. Therefore, it is advisable to prioritize whole foods when selecting healthy recipes. Because whole foods are without all the processing, you can be more aware of what is in your food. Less processing means less unneeded chemicals.
Step 3: Check the Nutritional Information
When choosing a healthy recipe, it is essential to read the nutritional information provided. The nutritional information should include the serving size, calories, macronutrients (carbohydrates, protein, and fat), and micronutrients (vitamins and minerals) in the recipe. You can use this information to determine if the recipe matches your nutritional needs. For example, a recipe that is high in calories but low in protein may not be suitable for individuals who require more protein in their diet.
Artificial additives and sweeteners are commonly used in processed foods to enhance flavor and extend shelf life. However, some additives may have adverse effects on health, especially when consumed in large amounts. Therefore, it is advisable to avoid recipes that contain artificial additives and sweeteners and instead opt for recipes that use natural ingredients.
💚 KEEP IN MIND: Try to Maintain a Balance Between HONESTY and GRACE
Always remember that PERFECTION IS IMPOSSIBLE. However, do YOUR BEST (“DUE DILIGENCE”) to make the healthiest choices you can at the time. Weight is somewhat important, but MENTAL HEALTH is the priority. If you struggle with obesity and/or disordered eating, PLEASE try to be honest but graceful with yourself. Try to ensure you are moving enough to legitimize what you’re eating. (This is ONLY said with honesty, respect, compassion, and kindness. I WANT YOU TO WIN! YOU DESERVE TO WIN!)
When selecting a recipe, skill level can be a consideration. However, in the age of YouTube, skill is not as much of a challenge. Whether you’re a chef in the making or you’ve been known to burn water, a little research and preparation can be ways to help yourself succeed. (YOU DESERVE TO SUCCEED!!!!)
