What to eat to be healthy?
There are no bad, unprocessed traditional foods; it is what we do to them that creates the problem.
What to eat to be healthy?
By Isla Burgess
In my last article I discussed several factors affecting weight loss. I made a brief comment about popular diets and from the feedback I received I want to focus more on that in this issue.
I have worked with many people over the last 25 years or so who have digestive problems and many people who choose to follow various dietary approaches or philosophies. I think I have experienced through students, living examples of just about every ‘diet' so I feel able to make a reasonably informed comment distilled over time and constantly changing.
Some general statements I would make are;
• There are no bad, unprocessed traditional foods; it is what we do to them that creates the problem. For example kumara steamed in a hangi compared to kumara chips fried in reheated fat.
• Supplements are overused and are not food but some can be used for therapeutic outcomes. For example fish oils found in cold water fish - food, compared to fish oils containing DHA and EPA in a capsule - medicine.
• There is a difference between what food guidelines are for people generally and those that are used within the context of a particular philosophical perspective. For example such invaluable foods as onions and garlic are considered too stimulating by some Indian sects, even bananas in another oriental tradition.
• No ‘diet' is right for everyone. As a health practitioner this is a really important consideration. (See below for my KIS approach).
• No whole food is bad – processing changes them in the relentless search for the NEW food or nutriceutical to captivate the market share and convince us that we absolutely have to use it. For example the multi level marketing used by the producers of glyconutrients and other plant chemicals. That is not to say that these are not useful as a therapeutic agent but they are available in whole foods for food.
• Eggs and dairy are great foods but what eggs and what dairy?? I don't want to eat the eggs from a battery farmed hen, anti-biotic and unnaturally fed,(not to mention the suffering) neither do I want my yoghurt (beneficial fermented dairy if natural unsweetened and ‘live' ) tainted with antibiotics and chemical sprays.
• Fats and oils. Really important in today's world. I truly believe that a little butter (the emphasis being on little) and extra virgin olive oil are better than any margarine or combination of plant oils made into a spread. Yes Essential Fatty Acids (Omega 3's and 6's) are important but a balanced diet supplies these.
• Apples especially cooked are great food, eat at least one daily.
The KIS approach
KIS stands for ‘Keep It Simple'.
1. Have 2/3rds of all you put in your mouth be fruits and vegetables. Of this at least 2/3rds should be vegetables. There truly is not a ‘bad' whole fruit or vegetable. Some practitioners are suggesting at least 8-10 different vegetables servings daily as the ultimate protective diet.
2. Have the remaining 1/3 include some quality protein (fish, red meat, egg, other dairy, lentils) some wholegrain carbohydrate (pasta, bread, tortillas, rice –potatoes and kumara or sweet potato are in the vegetable list), and a small amount of fat or oil – a little butter, or olive oil, avocado or nuts and seeds.
3. Drink 6-8 glasses of water daily.
4. Eat locally produced foods, organic and seasonal if possible.
Wherever possible use fresh unprocessed organic food.
‘Nothing added and nothing taken away' is a good motto to remember.
Processed foods do contain hidden salt and sugar and other chemicals – reading labels is a good habit to get into.
About bread
A few people are truly allergic to wheat eg. those with Coeliac's disease.
Some people develop gluten intolerance as a result of other digestive problems.. The best breads to choose are traditionally made (eg sourdough) and risen and not placed in plastic bags as soon as they are cooked. Choose, sourdough, whole wheat or rye or traditionally prepared breads.
The butter/margarine debate
‘Everything is better with a little butter' little being the key word. 1 dsp of butter daily is far better than margarine and if you are cooking use ‘Extra virgin/organic' olive oil. There are many margarine brands – Canola or Olivetti they are still margarine.
About salt
Salt is not bad but again it is the amount used. We need salt but too much is harmful. Choose a Celtic sea salt and use a little. Salt is found in pre-prepared and packaged or tinned foods, soups etc, and cheeses. Check the label. If the salt doesn't contain iodine then add a little granulated kelp to your food.
About dairy – milk and milk products.
Very few people are truly allergic to the casein in milk. Most people who are lactose intolerant are fine with a well cultured milk yoghurt or Goats milk yoghurt. Choose organic unsweetened yoghurts.
About cheese
There are now an amazing range of cheeses. The lower fat ones are Edam and Feta cheeses (salty though)– choose organic where possible.
About eggs
Eggs are good food. Choose free range ones and a good guide would be 3-4 weekly.
About tea
Tea is best drunk with milk to bind the tannins. (No sugar)
About coffee
1 cup daily max. It is a good idea to have a couple of coffee free days a week. It is a treat. (No sugar)
About ‘soy'
All soy products are hard to digest – it is considered a ‘cold' food. Traditional soy foods were the fermented ones such as Miso,Tempeh and Tamari. It needed this process to make it food. Even tofu is a really processed food and was traditionally eaten with a meat or fish broth in small amounts to aid digestion. Soy milk was not food! Too much soy can depress thyroid function in some people. It is added to everything (well just about) processed.
About sugar
It is simple – it depresses immune function.
Daily food guide
EAT MORE…
Kelp, Karengo, seaweeds
Garlic
Legumes such as beans chickpeas and lentils
Whole grains
Apple and Pears including pips
Citrus fruits
Cabbage family greens
Deep sea fish
Acidophilus yoghurt
Anti-oxidant foods see Sample Issue¬¬¬¬¬¬¬¬¬_______
Dark green leafy vegetables daily
Fermented soy eg Miso
EAT LESS
Red Meat
Preserved meat
Processed foods
Caffeine
Alcohol
Tinned food
White sugar products
Where does herbal medicine come into this?
Well as Hippocrates said ‘Let your food be your medicine and your medicine be your food'. There are many treasured herbs in the above article – Garlic, seaweed, cabbage family (cress, rocket, horseradish, mustards) and anti-oxidants (parsley, sage, rosemary, thyme).
In the end it all comes down to everything in moderation except ‘Laughter, Sex, Vegetables and Fish'. I would probably want to add to that, that the only part of the supermarket worth visiting is around the outside walls, as that is where the fresh and whole foods generally are.
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