Cooking: Sensible Substitutions

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Do curso por Stanford University

Stanford Introduction to Food and Health

6677 ratings

Stanford University

Stanford Introduction to Food and Health

6677 ratings

Around the world, we find ourselves facing global epidemics of obesity, Type 2 Diabetes and other predominantly diet-related diseases. To address these public health crises, we urgently need to explore innovative strategies for promoting healthful eating. There is strong evidence that global increases in the consumption of heavily processed foods, coupled with cultural shifts away from the preparation of food in the home, have contributed to high rates of preventable, chronic disease. In this course, learners will be given the information and practical skills they need to begin optimizing the way they eat. This course will shift the focus away from reductionist discussions about nutrients and move, instead, towards practical discussions about real food and the environment in which we consume it. By the end of this course, learners should have the tools they need to distinguish between foods that will support their health and those that threaten it. In addition, we will present a compelling rationale for a return to simple home cooking, an integral part of our efforts to live longer, healthier lives. View the trailer for the course here: https://www.youtube.com/watch?v=z7x1aaZ03xU

Na lição

Future Directions in Health - Part I

This section focuses on sustainable solutions to the challenge of choosing healthier foods more frequently. Michael Pollan explains his mantra and how we can use it to make better food choices. We also begin to explore practical tips for preparing foods that will support our health and enjoyment.

Eat Food. Not Too Much. Mostly Plants.3:41

Cooking: Fundamental Ingredients3:39

Cooking: Increasing Vegetable Intake2:46

Cooking: Sensible Substitutions3:19

Conheça os instrutores

Maya Adam, MD
Lecturer
Stanford School of Medicine

[MUSIC]

Establishing a healthy diet that can be maintained over time has to focus on

sensible substitutions rather than simple elimination of the foods we like to eat.

This is one of the reasons why skipping meals

doesn't usually help to maintain a healthy weight.

Because our bodies will find ways to make up for a perceived deprivation of food.

Here is a simple exercise to help you start

thinking about healthy substitutions.

Go through a typical day's food intake and

identify times when you're habitually eating less than desirable foods.

For example, the 48 year old man in our case study

usually wound up snacking on potato chips and candy in the evenings.

What if that unhealthy snack food were to be replaced with a healthy

satisfying dip and some fresh crisp veggies?

Veggies and humus are a great snack food substitution that

can be found minimally processed in most grocery stores.

Or it can even be whipped up in minutes

from some simple ingredients that you can keep on hand in the kitchen.

[SOUND] Even making your own salad dressing instead of buying

bottle salad dressing at the store, this is a simple,

healthful substitution that can even save some money.

A simple vinaigrette can be thrown together in minutes and

kept in an air-tight container in the fridge for up to a week.

Another sensible substitution, if you're creating something crisp and

slightly salty, is homemade popcorn, which can be made in a pot or a popcorn maker.

An added benefit, you get to control the salt, and if you're using

any oil at all you can control the amount and type of oil that you use.

In general, the homemade versions of almost anything you crave will be

healthier and probably tastier than the processed version of those foods.

Do you crave chicken nuggets?

Make them from scratch using organic chicken if you can.

The homemade version only requires six ingredients.

Chicken, flour, egg, breadcrumbs, olive oil and salt to taste.

Compare that with the ingredients in fast food chicken nuggets.

If you feel like an occasional piece of cake, make it from scratch.

Using eggs, a reasonable amount of sugar, butter, almond flour and baking powder.

A slice of cake like this is almost guaranteed to be more satisfying,

and your dessert intake will be tempered because you're making it yourself.

>> You're not going to make dessert every night if you're cooking it yourself

because it's too much damn work.

And so, there's something about the act of cooking that enforces,

without us even being conscious of it, a healthy, wholesome diet.

I think it's very hard to get fat on home-cooked food.

>> For every unhealthy food, there's a healthy, home-cooked counterpart.

And learning how to prepare these substitutions is one of the keys to

long-term weight management, and an ongoing celebration of food.

[MUSIC]

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