Healthy Food Choices—Choosing The Right Option

From The Lecture Series: The Everyday Gourmet — Making Healthy Food Taste Great

By Bill Briwa, Chef Instructor, The Culinary Institute of America & Connie Guttersen, Ph.D., The Culinary Institute of America

Maybe you are already trying to eat healthily, but you find that the foods don’t taste that great or that the meals are difficult to prepare. Discover how easily healthy meals can be prepared and how enjoyable they can be with these healthy options rated from good, to best.

Healthy salad bowl with quinoa, tomatoes, chicken, avocado, lime and mixed greens, lettuce, parsley
(Image: Elenadesign/Shutterstock)

The Science of Healthy Eating

Rather than looking at food and eating as a diet, think of it more as a lifestyle, where meals are celebrations and where you indulge in healthy and delicious foods. Words like “healthy,” “indulgence,” and “celebration” typically don’t go together, but you will find that good food that is prepared well is actually a treat to the palate.

Ingredients used in Mediterranean cuisine
(Image: Yulia Davidovich/Shutterstock)

Multiple studies are confirming the health benefits of Mediterranean, Asian, and Latin American cuisines to protect people against lifestyle-related diseases, mostly by reducing risk factors for obesity, diabetes, cardiovascular disease, and even certain cancers. For example, an eight-year study that followed 20,000 Greek men and women found compelling evidence for the Mediterranean diet to help people live a longer and healthier life.

Studies have shown that in addition to what you eat, how you eat can impact your health. Keys to a healthier lifestyle include eating mindfully, taking the time to savor your food—maybe even enjoying your meal with a glass of wine—and emphasizing wholesome meals that are seasonal and sustainable. The emphasis should be on creating foods that are so good that you want to savor them.

This is a transcript from the video series The Everyday Gourmet: Making Healthy Food Taste Great. Watch it now, on The Great Courses Plus.

Breakfast of Champions

The following is a strategy for making incremental changes to your diet that can move your food choices in a positive direction nutritionally—from good to better to best food choices.

Learn more about one of the simplest strategies for healthy eating

Good Food: Instant Oatmeal

If you are trying to eat a healthy breakfast and decide that you are going to have oatmeal—a good whole grain—you might choose instant oatmeal, which is ground and rolled very finely. You cook it by boiling some water and then pouring it on top of the oatmeal, and after about 20 seconds, it’s ready for you to eat. As much as you like the idea of oats, you realize that you would be happier if you poured some heavy cream on top, along with a pat of butter. When you taste it, you decide that it’s not quite sweet enough, so you add some white sugar as well.

Better Food: Rolled Oats

Instead of instant oats, you could eat rolled oats for breakfast. They take a little bit longer to cook, but they don’t take longer than about 10 or 15 minutes. Instead of heavy cream, use warm milk, and instead of white sugar, add a little bit of honey—but not before you sweeten the oats with some fresh fruit, such as peaches and plums.

Best Food: Steel-Cut Oats with Yogurt, Flaxseed, and Berries

Steel-Cut Oats with Yogurt, Flaxseed, and Berries

If you are going to have oatmeal for breakfast, the best option is steel-cut oats, which are whole oats that have been cut and are very close to a whole grain. Admittedly, they take longer to cook—between 35 and 45 minutes—but if you soak them the night before, they’ll cook in about five minutes in the morning. This time, the dairy product that you should add is yogurt. Then, add some toasted flaxseed, which contains great fats and has a wonderful nutty flavor. Mix the flaxseed with some cinnamon to add sweetness to the preparation. To make it even sweeter and more delicious, add a selection of berries, such as blackberries, raspberries, and blueberries. With all of that sweetness, you won’t need more than a drizzle of honey—if you use any at all.

Learn more about Mediterranean cooking

Steel-Cut Oats with Yogurt, Flaxseed, and Berries

proportions to taste

Ingredients

  • steel-cut oats
  • yogurt
  • flaxseed, toasted
  • cinnamon
  • selection of berries, such as blackberries, raspberries, and blueberries
  • honey

Learn more about whole grains in Nutritious and Satisfying Whole Grains

Doing Lunch Right

Good Food: Chef’s Salad

To keep you on track with your commitment to be healthy, you decide to eat a salad for lunch. You choose a chef’s salad with iceberg lettuce (which is sort of the white bread of lettuces). It is covered with luncheon meat, cheese, and bacon, but you ask for the ranch dressing on the side. It is great to have a salad for lunch, but each time you add ingredients, ask yourself if you are getting the most benefits and the least drawbacks that you possibly can. Hardboiled eggs are a beneficial topping, but luncheon meats, cheese, and a creamy dressing don’t come with as many rewards as they should to be worth the calories. In addition, while the idea of asking for the dressing on the side is a good one, if having the dressing on the side means that you are going to use too much of it, then just have them dress it in the kitchen and let them do the work for you.

Better Food: Caesar Salad

In contrast to a chef’s salad, a Caesar salad has darker, leafier greens that likely have more nutrition. Caesar salad also has cheese on it. A little bit of cheese—especially a full-flavored cheese like parmesan—can be leveraged to bring a lot of nutrient-dense food like lettuce to you in a tasty way. The dressing on a Caesar salad is a little bit creamy, but grilled chicken adds some lean protein to this salad. The croutons are made from white bread, so ask yourself if you can make those healthier.

Learn more about health benefits you can get with complex carbohydrates and whole grains

Best Food: Niçoise Salad

Niçoise Salad

proportions to taste

Ingredients

  • tuna, canned or seared
  • green beans
  • potatoes, roasted
  • eggs, hard boiled
  • olives
  • tomatoes
  • anchovies

What’s for Dinner?

Good Food: Fish and Chips

For dinner, you might think about eating fish because it seems healthier than red meat, so you decide to eat fried fish, french fries, and a little bit of coleslaw with a really rich mayonnaise dressing. After all, you are eating fish, and there are some vegetables on the plate, but this dish is not really representative of making great nutritional choices.

Better Food: Sautéed White Fish with Rice and Broccoli

The better option is plain boiled white rice with steamed broccoli and a small piece of white fish that has been sautéed but does not have a rich sauce. The problem with this dish is that there is nothing enticing about it, so it doesn’t matter how healthy it is. If it’s not eaten, it’s not food—it’s nutritional garbage.

Best Food: Wild Salmon, Zucchini Carpaccio, and Brown Rice Pilaf

You need to find the middle ground between being unhealthy and being bland. You want to find something that looks good, tastes good, is appealing, and is also healthy—for example, wild salmon with zucchini carpaccio and brown rice pilaf.

Learn more about ordinary foods with extraordinary health benefits 

Common Questions About Making Healthy Food Choices Taste Great

Q: Can you make healthy food taste good?

Yes, you can most definitely make healthy food taste delicious. Healthy food is naturally tasty with salt alone, but if you desire extra flavor, there are a range of cooking techniques such as marinating, crisping, using oil on rice pilaf, using healthy oils like coconut which impart flavor, and, of course, using spices.

Q: How does salt make food taste good?

Salt is a primary taste, of five, that our body recognizes, and sodium chloride is a chemical we need. Salt helps unravel proteins, which allows the tongue to react to more of them. Additionally, salt acts as a valet for subtler flavors, bringing them in contrast with itself to amplify them.

Q: Does salt preserve food?

Salt can preserve food by pulling out via osmosis the water which causes spoiling and surrounding it in a cake of dry, chemically-clean, bacteria-fighting crystals.

Q: Why do chefs use salt in desserts?

Chefs like to pit salty against sweet foods because 1) our mouths like the blend and 2) it provides a contrast to thicker, richer foods like chocolate or caramel in the same way a pickle provides a cleansing contrast to heavy meats.

This article was updated on 8/8/2019

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