How to make a healthy soul food plate

 How to make a healthy soul food plate - guide and recipes

Atma food is a traditional American food (1 reliable source).

Sometimes simply referred to as "food in the south", soul food was brought to North America and other parts of the Americas, Native Americans left the South from the mid-20th century to the mid-20th century Was.

From simple family restaurants such as rice and beans, fried chicken and cold greens to candied yams, smoked bacon chops, combo, black-eyed peas, macaroni and cheese, cornmeal, sweet potato pie and peach crackers

Soul food is a part of black food culture and it often evokes intense feelings of home, family and togetherness.

This article lays out the basics of soul food, examines whether it is healthy and provides simple tips to enhance the nutrition of soul foods.

Registration

Nutrition

How to make a healthy soul food plate - guide and recipes

Written by Cordiellis Mora-Cajaco, MA, RDN on February 1, 2021 - Clinically Miho Hatanaka, RDN, LT.

Basic elements of soul health

Comprehensive guide

to Cook

Ground level

Atma food is a traditional American food (1 reliable source).

Sometimes simply referred to as "food in the south", soul food was brought to North America and other parts of the Americas, Native Americans left the South from the mid-20th century to the mid-20th century Was.

From simple family restaurants such as rice and beans, fried chicken and cold greens to candied yams, smoked bacon chops, combo, black-eyed peas, macaroni and cheese, cornmeal, sweet potato pie and peach crackers

Soul food is a part of black food culture and it often evokes intense feelings of home, family and togetherness.

This article lays out the basics of soul food, examines whether it is healthy and provides simple tips to enhance the nutrition of soul foods.

Nadine Greif / Stocky United

Is the diet of the soul healthy?

In the Southern diet, often related to soul food, it includes organ meat, processed meat, eggs, fried foods, excess fat and sweetened beverages.

This diet is for heart disease, diabetes, kidney disease, cancer, stroke and mental illness (2 reliable sources, 3 reliable sources)

According to the Centers for Disease Control (CDC), Native Americans aged 18–49 are twice as likely to die of heart disease than white Americans. Black Americans aged 35–54 are also 50% more likely to have hypertension than white Americans (4 reliable sources).

Social and economic disparities play a major role in unequal disease rates, and dietary choices may also contribute.

However, this does not mean that all spirit foods are unhealthy. Nutritious foods and leafy green vegetables are also a staple in the soul diet.

Summary

Many substances commonly associated with soul food are associated with the risk of many diseases, including heart disease. However, by emphasizing the nutritious foods of the tradition, the soul can transform food into health.

A guide to maintaining food culture while improving health

Spirit food reflects many traditions, customs and practices from generation to generation.

Making a healthy plate of soul food does not mean abandoning this rich tradition.

In fact, making small changes to cooking and cooking methods can help raise the nutritional profile of foods while preserving taste, richness and cultural heritage.

Also select plant-based foods

Traditional African foods are plant-based, and include a variety of fruits and vegetables such as leafy vegetables, okra, watermelon, whole grains, and black peas (5 origins, 6).

In traditional societies, meat - when consumed at all - is consumed in very small amounts, often in the form of spices (7).

Diets that contain many plant foods are associated with high moderate body weight and low risk of disease (source 5 belief).

In addition, a meta-analysis of those who eat leafy green and cruciferous vegetables such as collard greens, bananas, turnip greens, and cabbage has shown a 15.8% lower risk than heart disease. In a control room (source 8 dros).

Tips to increase food intake of plants

Make sure your plate contains half-starch-free vegetables such as greens, brinjals, okra, carrots, tomatoes, cucumbers and turnips.

Turn meat into a major source of protein for legumes, nuts or seeds. Examples of these plant foods include lentils, beans, nuts, and black peas.

Distinguish your diet by eating roots and tubers such as sweet potato, taro, banana and pumpkin.

High sugar substitutes such as snacks, chips and cookies in raw vegetables, nuts and seeds instead of high fat.

Aim for at least two colorful plant-based foods on each plate - for example, collard greens and roasted pumpkin or an apple with some nuts.

Support whole grains

The United States Department of Agriculture (USDA) recommends that people produce at least half the grain they eat whole grains (9 reliable sources).

Whole grains are whole grains including bran, germ and endosperm. They may play a role in weight management, intestinal health and prevention of type 2 diabetes, heart disease, and stomach, pancreatic and colon cancer (10).

Examples of whole grains are whole wheat, brown rice, oats, corn, millet, phonio and barley.

Some spirit foods such as macaroni and cheese, cornmeal and rice dishes are made from refined grains that remove their nutrient-rich bran and germs during processing, thus not as nutritious as their whole grain counterparts.

More tips to enjoy whole grains

Replace the best grains with your whole grains. For example, choose whole grains instead of whole wheat flour or oil instead of white flour.

Instead of white rice, use brown rice, corn, millet or phoenix.

When baking, replace the flour thoroughly with whole grain flour such as deaf, whole wheat and corn flour.

In the list of ingredients, select whole or other foods.

Season with vegetables, herbs and spices

In addition to being high-sodium processed meats such as ham hawk, soul food often uses processed salt, garlic salt, and cashew spice. These foods and spices contribute to the total amount of sodium you consume.

Excess sodium intake is associated with hypertension, stroke, heart disease, and early death (11, 12 reliable sources).

The evidence suggests that African Americans are more susceptible to lowering blood pressure due to lower salt intake. Systolic blood pressure can be reduced by reducing your dietary sodium intake to 4-8 mmHg - the first number of reads (11 reliable).

Spicy foods with aromatic vegetables such as onions, garlic, and celery, as well as herbs and spices, not only reduce sodium content, but also increase antioxidant content and flavor (13 reliable sources).

Salt replacement tips

Experiment with bold, low-sodium spices, such as Ethiopian barbarians or Tunisian harissa.

Use herbs and spices instead of salt. Add fresh herbs at the end of cooking and dried herbs at the beginning.

Buy fresh, frozen or unsalted canned vegetables or rinse canned sodium vegetables before use.

Especially avoid tasting your food on the table before tasting it.

Make your own mixture by mixing:

2 teaspoons black pepper (14 grams)

1 Tbsp (5.5 g) Rope Pepper

1 tablespoon (7 grams) black pepper

1 tbsp (6 grams) onion powder

1 tbsp (10 g) garlic powder

1 ground bay leaf

Change your cooking methods

Recipes affect the same nutritional diet and risk for disease.

Studies of postmenopausal women have linked fried foods such as fried chicken, fried fish and fried potatoes to all causes of increased risk of cardiovascular death (14 reliable sources).

Cooking methods at high temperatures such as frying, baking, frying, and grinding may introduce chemicals such as acrylamide heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAHs) (15, 16 reliable sources, 17 reliable sources).

HCA and PAH are associated with an increased risk of cancer. They can also increase the risk of diabetes (17 reliable sources, 18 reliable sources).

While boiling and stew is a healthy alternative to cooking meat, grains and vegetables, they can lose nutrients such as vitamin C, lutein, and beta carotene (19 tbsp).

Even if you choose to boil or stew, you can recover lost nutrients by adding nutrient-rich liquid - or botulinum - to other foods.

Tips for healthy cooking

Remove any visible fat and remove any portion of the burnt food before eating.

When cooking starchy foods, the target is dark brown or golden brown compared to a heavy crispy exterior.

The marina eats sour fruits or juices, along with vinegar or onions, vegetables and spices.

Instead of frying the vegetables, steam, sauté, mix or replace.

For stewed vegetables, rich in nutrients, use botulinum in gravy or as a dipping sauce for cornmeal. You can mix this liquid with other foods.

Break the meat in the microwave and finish on the grill.

Turn off the deep fryer and fry in the oven or recreate your favorite dishes using an air fryer.

If you need darker foods, choose high-smoking oils such as canola, peanuts, or avocado oil.

Do a healthy swap

Changing recipes to high-fat, high-calorie, high-sodium options is a great way to honor family traditions without giving up the taste.

Simple alternative idea

Choose heart healthy oils like olives, peanuts or canola oil instead of solid fats such as lard, which are high in saturated fat.

Choose low-fat cottage cheese and low-fat or un-fat milk instead of whole-fat cheese and milk.

In vegetables and other foods, replace high-sodium, high-fat meats such as ham hawks with smoked, skinless turkey breast.

Cinnamon, vanilla or orange juice sprinkle with marshmallows or brown sugar over the grapes.

Instead of rubbing the meat and chicken with gravy, garnish with herbs and spices.

Lighten the mayonnaise by mixing in half a simple non-Greek yogurt.

Replace bacon or butter in baked desserts with apple puree like fruit.

Food has a deep connection with celebration, family, spirit, tradition and identity.

On this occasion, allow yourself to enjoy your favorite foods.

In situations with many favorite foods, look at the size of your area. A good rule of thumb is to make starch-free vegetables half your plate, a quarter of your plate, and a source of protein in the last quarter of your plate.

Summary

The nutritional content of soul food can be increased by supporting nutritious foods, exchanging unhealthy unhealthy products, frying, reducing salt, and eating whole grain and plant foods.

Registration

Nutrition

How to make a healthy soul food plate - guide and recipes

Written by Cordiellis Mora-Cajaco, MA, RDN on February 1, 2021 - Clinically Miho Hatanaka, RDN, LT.

Basic elements of soul health

Comprehensive guide

to Cook

Ground level

Atma food is a traditional American food (1 reliable source).

Sometimes simply referred to as "food in the south", soul food was brought to North America and other parts of the Americas, Native Americans left the South from the mid-20th century to the mid-20th century Was.

From simple family restaurants such as rice and beans, fried chicken and cold greens to candied yams, smoked bacon chops, combo, black-eyed peas, macaroni and cheese, cornmeal, sweet potato pie and peach crackers

Soul food is a part of black food culture and it often evokes intense feelings of home, family and togetherness.

This article lays out the basics of soul food, examines whether it is healthy and provides simple tips to enhance the nutrition of soul foods.

Nadine Greif / Stocky United

Is the diet of the soul healthy?

In the Southern diet, often related to soul food, it includes organ meat, processed meat, eggs, fried foods, excess fat and sweetened beverages.

This diet is for heart disease, diabetes, kidney disease, cancer, stroke and mental illness (2 reliable sources, 3 reliable sources)

According to the Centers for Disease Control (CDC), Native Americans aged 18–49 are twice as likely to die of heart disease than white Americans. Black Americans aged 35–54 are also 50% more likely to have hypertension than white Americans (4 reliable sources).

Social and economic disparities play a major role in unequal disease rates, and dietary choices may also contribute.

However, this does not mean that all spirit foods are unhealthy. Nutritious foods and leafy green vegetables are also a staple in the soul diet.

Summary

Many substances commonly associated with soul food are associated with the risk of many diseases, including heart disease. However, by emphasizing the nutritious foods of the tradition, the soul can transform food into health.

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A guide to maintaining food culture while improving health

Spirit food reflects many traditions, customs and practices from generation to generation.

Making a healthy plate of soul food does not mean abandoning this rich tradition.

In fact, making small changes to cooking and cooking methods can help raise the nutritional profile of foods while preserving taste, richness and cultural heritage.

Also select plant-based foods

Traditional African foods are plant-based, and include a variety of fruits and vegetables such as leafy vegetables, okra, watermelon, whole grains, and black peas (5 origins, 6).

In traditional societies, meat - when consumed at all - is consumed in very small amounts, often in the form of spices (7).

Diets that contain many plant foods are associated with high moderate body weight and low risk of disease (source 5 belief).

In addition, a meta-analysis of those who eat leafy green and cruciferous vegetables such as collard greens, bananas, turnip greens, and cabbage has shown a 15.8% lower risk than heart disease. In a control room (source 8 dros).

Tips to increase food intake of plants

Make sure your plate contains half-starch-free vegetables such as greens, brinjals, okra, carrots, tomatoes, cucumbers and turnips.

Turn meat into a major source of protein for legumes, nuts or seeds. Examples of these plant foods include lentils, beans, nuts, and black peas.

Distinguish your diet by eating roots and tubers such as sweet potato, taro, banana and pumpkin.

High sugar substitutes such as snacks, chips and cookies in raw vegetables, nuts and seeds instead of high fat.

Aim for at least two colorful plant-based foods on each plate - for example, collard greens and roasted pumpkin or an apple with some nuts.

Support whole grains

The United States Department of Agriculture (USDA) recommends that people produce at least half the grain they eat whole grains (9 reliable sources).

Whole grains are whole grains including bran, germ and endosperm. They may play a role in weight management, intestinal health and prevention of type 2 diabetes, heart disease, and stomach, pancreatic and colon cancer (10).

Examples of whole grains are whole wheat, brown rice, oats, corn, millet, phonio and barley.

Some spirit foods such as macaroni and cheese, cornmeal and rice dishes are made from refined grains that remove their nutrient-rich bran and germs during processing, thus not as nutritious as their whole grain counterparts.

More tips to enjoy whole grains

Replace the best grains with your whole grains. For example, choose whole grains instead of whole wheat flour or oil instead of white flour.

Instead of white rice, use brown rice, corn, millet or phoenix.

When baking, replace the flour thoroughly with whole grain flour such as deaf, whole wheat and corn flour.

In the list of ingredients, select whole or other foods.

Season with vegetables, herbs and spices

In addition to being high-sodium processed meats such as ham hawk, soul food often uses processed salt, garlic salt, and cashew spice. These foods and spices contribute to the total amount of sodium you consume.

Excess sodium intake is associated with hypertension, stroke, heart disease, and early death (11, 12 reliable sources).

The evidence suggests that African Americans are more susceptible to lowering blood pressure due to lower salt intake. Systolic blood pressure can be reduced by reducing your dietary sodium intake to 4-8 mmHg - the first number of reads (11 reliable).

Spicy foods with aromatic vegetables such as onions, garlic, and celery, as well as herbs and spices, not only reduce sodium content, but also increase antioxidant content and flavor (13 reliable sources).

Salt replacement tips

Experiment with bold, low-sodium spices, such as Ethiopian barbarians or Tunisian harissa.

Use herbs and spices instead of salt. Add fresh herbs at the end of cooking and dried herbs at the beginning.

Buy fresh, frozen or unsalted canned vegetables or rinse canned sodium vegetables before use.

Especially avoid tasting your food on the table before tasting it.

Make your own mixture by mixing:

2 teaspoons black pepper (14 grams)

1 Tbsp (5.5 g) Rope Pepper

1 tablespoon (7 grams) black pepper

1 tbsp (6 grams) onion powder

1 tbsp (10 g) garlic powder

1 ground bay leaf

Change your cooking methods

Recipes affect the same nutritional diet and risk for disease.