Really, you just have to pay attention to the ingredients you are using.
-I like creole food a lot, and spicy shit, for instance. We switched from Tony Chachere's (very high in sodium), to a cajun blackening seasoning that has no sodium in it. It's just the little things like that.
-On olive oil, as long as you are using it minimally, I wouldn't worry about counting that. Olive oil is about the healthiest oil you can get that's easily available.
-Obviously, fresh veggies are always the best choices, but frozen is better for you than canned. Tastes a hell of a lot better too. IMO, canned veggies are fillers. The nutritional value is so low, it might as well not have any nutritional value at all.
- Also, be cautious about how you cook the veggies. When I steam at home, I use a pan for the water, and have another pan that drops in to that and has a perforated bottom. Water goes in the bottom pan, veggies in the perf pan. When done, you can look at the water in the bottom pan, and the floaty colored shit you see (will depend on what veg you cook), is the nutrients and such. It will take some time to get used to, but as long as you don't have a hangup about food texture, you CAN get used to it). If you can adjust from liking mushy green beans, to green beans that are cooked but still a bit crisp, you're getting more of the shit you need from your vegetables.
EDIT: I also just noticed I didn't really answer your question, but I hope some of that might help anyways. hahaha
Last edited by bcoop; 01-06-2010 at 05:25 PM.
Reason: I'm a tard...