Make your diet a journey through healthy foods
By Mayo Clinic staffOriginal Article: http://www.mayoclinic.com/health/mayo-clinic-diet-blog/MY01177
- With Mayo Clinic preventive medicine specialist
Donald Hensrud, M.D.
read biographyclose windowBiography of
Donald Hensrud, M.D.
Donald Hensrud, M.D., M.P.H., M.S.
Dr. Donald D. Hensrud is chair of the Division of Preventive, Occupational and Aerospace Medicine with a joint appointment in the Division of Endocrinology, Diabetes, Metabolism, & Nutrition at Mayo Clinic. He is an associate professor of preventive medicine and nutrition at Mayo Clinic College of Medicine. Dr. Hensrud directed the Executive Health Program at Mayo Clinic for more than 10 years.
He received his B.S. from the University of North Dakota, M.D. from the University of Hawaii, M.P.H. from the University of Minnesota and M.S. in nutrition sciences from the University of Alabama at Birmingham. He completed residency training in internal medicine and fellowship training in preventive medicine at Mayo Clinic and completed a clinical nutrition fellowship at the University of Alabama at Birmingham.
Dr. Hensrud is certified by the American Board of Internal Medicine, the American Board of Preventive Medicine and the American Board of Physician Nutrition Specialists, of which he is a past president.
His career interests have combined nutrition, weight management, and prevention. He is the author of many scientific articles and book chapters and was editor of Mayo Clinic Healthy Weight for EveryBody; The New Mayo Clinic Cookbook, which won a 2005 James Beard Foundation award; The Mayo Clinic Plan: 10 Essential Steps to a Better Body & Healthier Life; and The Mayo Clinic Diet, published in January 2010.
Dr. Hensrud says healthy lifestyle habits in diet and physical activity are extremely important as evidenced by a large body of scientific evidence. He also says implementing these lifestyle habits is realistic, sustainable and enjoyable. A primary goal of his work is to help people achieve this.
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The Mayo Clinic Diet blog
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Feb. 5, 2010
Make your diet a journey through healthy foods
By Donald Hensrud, M.D.
Last time, we discussed the importance of attitude when beginning weight loss and mentioned a journey around the world of healthy ethnic foods. My wife and I have been on a similar journey over the years ... a salad journey.
Yes, I know that sounds funny, but we have periodically tried different types of salads. Years ago, it was mixed greens with toasted sliced almonds, a small amount of smoked Gouda cheese, and raspberry vinaigrette. For a while, we enjoyed a spinach salad with sunflower seeds, whole wheat croutons, and a small amount of hot olive oil. Then an eggless Caesar salad (she makes a great one), followed by mixed baby greens with a small amount of sunflower seeds, parmesan cheese, and balsamic vinegar and olive oil. Our staple has always been a Greek salad — with a whole grain baguette and smoked salmon it's often our dinner (and I can eat large amounts of the veggies based on the Mayo Clinic Healthy Weight Pyramid!).
Why is this relevant?
- It shows how our taste preferences change over time and we can learn to like new foods. Thank goodness for that. I've often felt sorry for our cat; it generally eats the same food day in and day out (but surprisingly seems to look forward to meal time).
- It shows just a few of the many variations that are possible in just one type of food. Most of us develop a core group of recipes and meals that we eat every week or two. We get used to making these foods and it becomes quick and easy. This can turn into a 'recipe rut'. To break out of this rut, it's necessary to either try new recipes or modify old ones. The work and effort in this is in the planning and preparation. Once you make a new dish a couple of times, it becomes part of your new routine.
- It shows how healthy food can also taste good (you may have to trust me a little here). All of these salads have used either vegetables or generous amounts of greens — such as spinach, red leaf lettuce, romaine, mixed baby greens and my favorite, arugula. Higher calorie foods aren't avoided, but used in smaller amounts to provide a lot of flavor. A little bit of toasted nuts and different types of flavorful cheese can go a long way.
We all may have slightly different taste preferences, and you may not like all the salads above, but you get the picture. I hope you have similar enjoyable journeys, salad or otherwise. Please share your experiences.
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