| Start A Healthy Diet
You can reduce pesticide exposure by:
- Buying vegetables and fruits from small operators farmers and buy locally grown produce.
- Avoiding commercially - grown imported produce, because toxic chemicals are usually used to prevent rotting in the long journey.
- Buying unsprayed or organic food whenever possible. Avoid genetically modified products. Buy from reliable sources.
- Throwing the outer leaves of commercially grown leafy vegetables e.g. cabbage and lettuce and soak them.
- Soak vegetables with a teaspoon of sea salt or vinegar.
- Peeling or thoroughly scrub root vegetables like potatoes, sweet potatoes, carrot and fruits like apples, tomatoes and peaches.
You can keep a sprout garden in your kitchen.
- Bean sprouts are nutritious and easy to do at home.
- Alfafa, sunflower, sesame seed, buckwheat, legumes like mung bean, adzuki and chickpeas can be easily sprouted in the kitchen.
You can increase your fiber intake by:
- Adding bran or wheatgerm to your cereal and pancake or bread making.
- Using whole wheat flour in baking.
- Eating whole-grain cereals.
- Using whole wheat pasta instead of white flour pasta.
- Buying only whole wheat or other whole-grain breads and crackers.
- Eating more fruit and vegetables.
You can cut down the usage of fat by:
- Avoiding fried foods.
- Eating less meat and dairy products.
- Sauteing onions, garlic and vegetables in small amount of oil, or even using water instead of oil. You can also just drizzle oil on cooked vegetables instead of stir-frying. Like extra-virgin olive oil and flaxseed oil.
- Using mustard, tomato sauces or vegetables spreads rather than fatty gravies, butter, mayonnaise.
- Using nut butters, nutritional yeast as it has a cheezy flavour or or all fruit jams on bread instead of butter and margarine .
You can avoid saturated fats :
- Avoiding tropical oil like coconut oil and palm kernel oil.
- Avoiding all meats and dairy fats (ice-cream, cheese, butter, whole and low-fat milk) and eggs.
- Using meat replacement like textured soy protein can be used instead for cooking and cold-pressed oil like extra virgin olive oil, grapeseed oil or sunflower oil can be used.
You can preserve vitamins and other nutrients by:
- Eating whole-grain rather than refined breads and cereals and brown rice instead of polished white rice.
- Using fresh fruit and vegetables in season, frozen as a second choice and the last choice canned food.
- Not overcooking your food or deep frying.
- Steaming or pressure cooking vegetables rather than boiling them.
- Saving up the cooking water from cooking vegetables. This is rich in nutrients and water soluble flavours. It can be used as a base for soups or broths.
- Avoiding prolonged soaking of fresh vegetables.
- Storing perishable items like bread, flour, produce, seeds, nuts, and oils in sealed containers in your fridge or freezer.