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 The concept of a healthy diet can often seem daunting. There are so many rules, and modern nutrition theory has debunked that pyramid diagram we all learned as kids. Yet a healthy diet in reality is not as complex as it seems.
Societies that are known for long life spans often adhere to simple diets composed of fresh organically grown foods. With the advent of organic food sources, and farmer's markets, urban folk can too enjoy the advantages of country living. Just make sure you stick to some basic rules. Rule 1: Eat more vegetables and fruits. You can never get enough fresh fruits and veggies. Fruits and vegetables are high in cancer fighting antioxidants and cleansing fibers. Try to "eat the rainbow" everyday. Go for fruits and veggies with deep colors and vary the colors that you consume. Try incorporating at least two veggies (or more) in every dinner. Rule 2: Eat more whole grains. How unfortunate that we see so many pale white breads in the store. How does bread become white? By processing out the whole grain goodness. Whole grains and whole grain carbohydrates contain more fiber and nutrients than heavily processed carbohydrates. Try some whole grain pastas or brown rice. Rule 3: Eat smaller serving sizes. Most restaurant serving sizes are about 50% to 30% larger than the average person should consume in one sitting. Humans once worked incredibly hard to obtain their food. We simply aren't designed to eat as much as modern life often allows us to. Studies show eating fewer calories can boost the immune system and greatly improve overall health. Rule 4: Fat is ok. It's about the amount and kind of fat you consume. Oils, such as olive, safflower and sunflower, have great health benefits. Our bodies are like machines - oil helps keep our system lubricated and functioning smoothly. Don't consume too much butter and drop the margarine. Stay away from trans fats. Rule 5: Vary the kind of meat you eat. A good rule is to eat fish at least once a week (fish has fabulous oils that help reduce heart disease). Try not to eat too much red meat. Red meat is difficult for the colon to process and can take up to two weeks! And if you eat chicken and turkey, eat organic sources. Make sure your meat is hormone and nitrate free. Rule 6: Eat fresh food. Nutrient levels are highest when food is fresh. Visit a Ventura farmer's market and pick up some fresh produce, or make frequent visits to the store. Freshness is 49% of the battle when cooking great food. It not only tastes better, it's much better for you. Rule 7: Develop a love for cooking. Eating out every night is usually not a good habit. Restaurant food is often high in fat, concentrating more on incorporating fats than incorporating essential nutrients. Cooking is a soul enriching exercise, and a great way to improve the health of family and friends. Only registered users can write comments.
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