It is generally accepted that vegetables are an important part of a healthy diet, although in our childhood we are frequently of a frame of mind that seems to suggest that they are the most boring part of our diet. Childhood memories of being told that we can't have dessert until we finish our vegetables are hard to shake off.
Of course, early in our lives we are almost all likely to witness someone saying that they cannot stand eating vegetables and then happily tucking into a serving of fries. Convincing a contrary child that the baked potato on their plate is made of the same stuff as the fries they love to eat is a task on a par with painting the Golden Gate Bridge, but it still merits some effort. As we get older, we do begin to appreciate what vegetables add to a meal. A tuna sandwich would not be quite as delicious without some onion added. Christmas and Thanksgiving dinner would not really be half as good if you took away the trimmings. And the addition of a serving of potatoes is pretty much essential to a lot of good meat dishes. Although veg may not be the reason we want to eat a meal, it certainly does enhance the rest of the food on the plate if it is prepared properly. And more importantly than that, it contains a lot of the beneficial nutrients that are absolutely central to healthy eating and getting the right nutrients.
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 It may seem odd to talk about eggs as being a healthy food, considering that they are used in some of the least healthy meals imaginable, but the fact is that they are an excellent food to include in a healthy eating plan. Not least of the reasons for this is that the egg is an incredibly versatile food, and depending on how you prepare it may well be one of the keys to a healthy diet.
It is fair to say that fried eggs should only be eaten sparingly. Although they are tasty, frying eggs means that they will absorb a lot of fat. Much the same taste can be achieved by poaching, which cooks the egg in water and adds virtually no fat, depending on what you eat them with. A dash of salt and pepper can make for one of the more enjoyable breakfasts. Boiled eggs are also a good healthy option. They can be eaten just as they are when they come out of the pan, left to cool and chopped into a salad or mashed up and mixed with mayonnaise for a sandwich filling. Adding onion and other crunchy veg to the sandwich, and adding seasoning such as pepper can really make an egg sandwich. Scrambled eggs, too, are a tasty option although they require a little more preparation. The key to really good scrambled eggs is continually stirring the mix so that they don't become lumpy, leathery in parts and too runny elsewhere. Alternatively, an omelet is a good option, although they again require vigilance so they do not stick to the pan.  Bread is sometimes referred to as the “staff of life”. There are very few diets worldwide that do not include bread in some way or another, and it is certainly a major part of the Western diet. Taking that into account, it is certainly worth thinking about the part that bread plays in your diet, especially if you are looking to lose weight.
For many of us, it is an automatic choice to reach for a white loaf when in the bread aisle at the supermarket. It is low maintenance and no-one seems to actively dislike it. However, it is definitely not as good for you as most of the other options there. White bread is made with very refined flour, and loses the wholegrains which aid digestion and provide nutrition. A good wholemeal granary bread is perfect for sandwiches. Most people truly believe, with some justification, that wholemeal bread actually tastes better than white bread, and the latter is little more than a casing for more interesting foods. The popularity of wholemeal bread for toast is also quite telling – it has greater texture than white bread. Of course, it is not all about sliced loaves. A baguette is a good healthy option and has a lot more texture thanks to its crusty outside. Other options, such as naan or pitta bread may be more well known for their use in international cuisine, but they can be a pleasant and convenient alternative for sandwiches, too. Look for them when you're shopping. |
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