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Tasty Food Can Be Both Delicious and Nutritious

Last Updated on February 14, 2016 by Stephanie

I'm Blogging National Nutrition Month

Tasty and nutritious food can contribute to better health no matter where you live, so let’s go global in promoting eating right as we celebrate National Nutrition Month® (NNM)!

This March 2014 marks the 41st anniversary of the Academy of Nutrition and Dietetics’ month long promotion of National Nutrition Month®.

We’re featuring a Guest Author on the blog this month. Read on for all the details and some new Pakistani cuisine recipes.

Any NNM celebration has typically showcased Registered Dietitians (RDs) / Registered Dietitian Nutritionists (RDNs) in the United States of America (USA) encouraging consumers to think more about the food choices they make and the impact those can have on health, not just during NNM, but everyday.

The NNM theme (education and information campaign slogan) for 2014 is “Enjoy the Taste of Eating Right.” It first appeared as a NNM theme back in 1990. Denny S.  National Nutrition Month: A Brief History. J Am Diet Assoc . 2006;106:365-366

{Please note that the term “taste” is being used broadly here in the NNM theme to refer to more than just the sense of taste, but also to refer to the larger concept of flavor. Technically “taste” only refers to the known sense which involves taste receptors found in the mouth, throat, and even the lungs and gut which can send information to the brain enabling humans to perceive bitter, salty, sour, sweet, and umani elements, and now even fat elements have been added to that list by some researchers. “Flavor” per se, on the other hand, is so much more than just taste, however, writers and the public often use the terms interchangeably, as the Academy has done in recycling this year’s NNM slogan. The Academy does go on to further reference flavor, however, as noted below.}

This year, the Academy is encouraging consumers to explore some tasty food choices which may be new to them, as well as “experiment with new flavors and new flavor combinations” when seeking to put together tasty, nutritious meals to support health.

We thought, for NNM, why not feature some tasty new recipes and flavor profiles we haven’t highlighted in the past?

A dietetic and nutrition colleague reached out to us from across the globe in Pakistan, echoing that sentiment and we would like to introduce our Guest Author for this NNM, Teba Abdul Lateef.

Teba shared some background which includes completing a B.S. degree in Nutrition and Dietetics from Rana Liaquat Ali Khan Government College of Home Economics, in Karachi, Pakistan, as well as completing a year of clinical experience in a well respected hospital in Karachi. Teba has earned a Registered Dietitian certificate from the Pakistan Nutrition and Dietetic Society. Teba described experiencing great enjoyment whenever sharing food and nutrition knowledge with others in Pakistan. Additionally, Teba shared having a passion for both cooking and gardening. Currently, as it is Springtime in Karachi, Teba has started a garden using plants she grew from seed over the winter, including herbs, vegetables, and even some flowers.

Teba’s native language is Urdu, however, fortunately Teba is able to communicate in English. By working together with Stephanie, the two Registered Dietitians were able to successfully collaborate. After weeks of editing and revision in English, Teba’s contributions for NNM are ready to share with blog readers here on the Sensory Nutrition site. Just like Stephanie, Teba encourages consumption of real, whole food whenever possible.

Below in this Part 1 of the two part blog series are tips from Teba.

In Part 2 of 2 in the blog series, you’ll find a couple of recipes Teba has graciously agreed to share with blog readers.

Please keep in mind that in Pakistani cuisine, extensive use of spices is rather common, so you may choose to adjust down the amount of more pungent spice levels perceived as “hotter” when preparing any recipes for American palates.

As always, we offer infotainment here on the blog site, and encourage you to contact your own health care professional(s) with any questions you may have when it comes to your own health or that of family members and friends.

Here’s hoping you enjoy Teba’s first jotting being featured for NNM:

“How to Enjoy Tasty Food While Eating Right”

Concept and Article Draft by Teba Abdul Lateef; Content Editing and Formatting by Stephanie

Yes! It’s March, National Nutrition Month. This time, the theme is “Enjoy the Taste of Eating Right.” As a Registered Dietitian, I have been asked many times by my clients “how can we still enjoy tasty food while eating right?”

Many people seem to think that a food choice can’t be both tasty and healthful–as if they were two incompatible terms. Although the two terms are different, they actually can be compatible. People can enjoy tasty food, rich with flavor, and consume that food as part of a balanced diet aimed to promote health. Eating right shouldn’t mean you have to give up wonderful flavors in your meals.

You can enjoy food that is both nutritious and tasty at the same time, but some effort on your part is needed to turn nutritious food choices into delicious meals.

Here are some useful tips to consider, which respect the tasty, flavorful sensory aspects of food as well as it’s nutrition content when making your meal/snack choices:

Cooking method:

  • Choose healthier cooking methods in food preparation which include going easier on the use of oil and making smart choices when it comes to the type of oil used;
  • Grilling, steaming, braising, broiling and sometimes poaching can be healthier options;
  • Frying and sautéing methods use more oil and as such should be used judiciously;
  • Cooking food on lower heat settings can help to preserve heat-sensitive vitamins along with phytochemical bioactive substances in food, while also helping to develop certain aspects of tasty flavor profile(s).

Portion sizes:

  • Focus on portion sizes, since by controlling portion sizes you can reduce overeating;
  • See USDA’s My Plate information for some recommended serving sizes.

Snacks:

  • Eating food choices high in sugar and/or fat for snacks will add more calories, but usually not important nutrients for growth, development and maintenance;
  • Instead, eat tasty snacks which are nutrient-rich in the essentials your body really needs such as vitamins, minerals, and amino acid building blocks of protein, plus perhaps some non-nutrient bioactive substances such as certain phytochemicals;
  • To energize yourself at work, during break time enjoy a combination of no sugar added yogurt with either unsalted fresh or dry roasted nut pieces and/or unsweetened fruit pieces/puree, including whatever varieties you like.*

Make meals/snacks more colorful:

  • Add colorful veggies from the rainbow of colors to your day’s menu, since such veggies, rich and deep in jewel tone colors or white as freshly fallen snow, will make your meal more appetizing;
  • You can either add vegetables to some main dish recipes as you cook, or enjoy vegetables on the side as a cold or wilted salad; you can add fresh, dark green spinach or other richly colored lettuces to your salads to increase their potential health benefits;
  • See a recipe for Tasty Chickpea Salad (also known as Chana Chaat in Pakistan); it includes both plant protein and fiber and is eaten either with meals or as a snack.

Flavor combination:

  • Try new flavor combinations without adding unnecessary sodium; add spices, herbs, vinegar and mustard without added sodium to perk up the flavor of food;
  • Favorite Pakistani cuisine combinations of mint and mustard, onion and cinnamon, as well as garlic and ginger are some examples of perhaps unexpected flavor combination possibilities for those of other cultures, but combinations that can, nonetheless, work well together.

Experiment with dressings:

  • Make your own “salad dressings” that work well with either your side dishes or main dishes, including sometimes with drier protein choices;
  • Experiment with mixing and matching ingredients; as an example, see the recipe for homemade Tasty Yogurt and Mint dressing.

Just remember that there really is no need to choose between eating more healthful food choices or eating tasty food choices, since you can have both at the same time. This NNM, choose tasty food that is both delicious and nutritious and “enjoy the taste of eating right”!

*Stephanie enjoys either non-fat or low-fat plain Greek style yogurt because it is so versatile. For a quick snack, she can add a few drops of real vanilla extract, a sprinkling of ground cinnamon bark, and a touch of sweetness from one of several possible sources, plus she may add a sprinkling of some healthy nut choices. (One brand of non-fat yogurt she particularly likes contains within each 1/2 cup serving some 10 grams of good quality protein and 5 grams of carbohydrates, for a total of 60 calories; she can use that yogurt as a snack as described, or incorporate it into other dishes since it is plain and blends well into many recipes).

Postscript:

RDs/RDNs in the USA recognize how important traditional family food preferences are when it comes to making food choices.  They are sensitive to and respect cultural traditions and preferences and will make suggestions of options that are culturally appropriate for consumers to choose from. Ultimately, they know how important the choices consumers make are for their own health and the health of their families.

Here at Sensory Nutrition, we always respect your right of choice.

For Teba’s original recipes being featured for NNM, please check out Part 2 of 2 in this blog series.


About Stephanie

Stephanie grew up in an Italian family and Italians are passionate about life! Every aspect of life is important to them: living, loving, family, food, and all things cultural. Stephanie is an American Heart Association award-winning professional and also is a Registered Dietitian (RD)/Registered Dietitian Nutritionist (RDN) and is a State credentialed certified / Licensed Dietitian Nutritionist.

View all posts by Stephanie

Posted in #NNM, Beans, Chickpea, Dressings, Eating Right, EatRight Radio, Fruits, Garbanzo beans, My Plate, National Nutrition Month, Nutrition, Nuts, Pakistani Cuisine, real food, Salads, Spices, Vegetables, Whole Food

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One thought on “Tasty Food Can Be Both Delicious and Nutritious”

  1. Rohit mehta says:
    June 21, 2017 at 8:32 am

    nice blog,thanks for sharing.

    Reply

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About Stephanie

Stephanie grew up in an Italian family and Italians are passionate about life! Every aspect of life is important to them: living, loving, spirituality, family, food, and all things cultural.

Stephanie is an American Heart Association award winning Registered Dietitian (RD) and NY State credentialed Certified Dietitian-Nutritionist (CDN).

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