Nutrition 101
"Let food be your medicine and let medicine be our food." - Hypocrites.
Nutrition can be confusing, and I dreaded old memories of sitting in a health class learning about the food pyramid. Are carbs at the top? Or the bottom? How much dairy, again? If I am being honest, the word "nutrition" turns my stomach because of all the different and conflicting information. Did you know people are creating content to keep you confused? Mindblowing, I know. I was shocked, too. I have always said you should return to the basics to understand nutrition. For instance, what were the foods of the past? "Plants in the form of fruits, vegetables, legumes, and herbs were critical to one's diet. Over the ages, food was hunted, gathered, and grown not only for nutrients and energy but also for health and the restoration of health from disease and illness(Seaward, 2021). Food was and still is critical to our human race.
So then, what is nutrition? According to a Google search, nutrition is the process of taking food into the body and absorbing the nutrients in those foods in the form of macro and micronutrients at a molecular level. Pretty simple, right? Wrong! There is another term known as Holistic Nutrition, which "encompasses when and where you eat, what happens to what you eat (detox anyone?), where the food you eat comes from and what it ate. It's a circular picture with a lot of intertwined strings. And it's not just about food. Stress reduction, sleep, and exercise all "feed" the body and are all vital parts of a holistic nutrition protocol"(Petersen, 2022). I'll get to that 'holistic nutrition protocol' in a moment, but first, it is essential to understand why we need to know a little about nutrition and why it is necessary. Research shows that "one out of every three people would contract cancer in their lifetime, and it is stated that 60 percent of all cancer could be eliminated if people would choose a healthier diet"(Seaward, 2021). With all the confusion, what is a healthier choice, the fast food hamburgers and fries or the fast food salad? They are both terrible for you. The hamburger and fries are far from natural, with all the fillers, pesticides, antibiotics, hormones, and chemicals to make them taste good, and the salad is just as bad, if not worse. Fast food salads contain pesticides, herbicides, fungicides, fertilizers, and genetically modified foods. However, there is hope and a few fundamental principles you can implement to get on the track to better nutrition and education about what works so you can stay healthy.
1. Eat whole foods - fresh fruits, vegetables, legumes, seeds, and nuts
2. Our primary source of nutrients should be from foods.
3. Local, certified organic, and seasonal foods are usually preferable
4. Optimal nutrition requires balance and moderation.
5. Optimal nutrition requires planning and intention.
6. Eating should be pleasurable.
According to Dr. Dorene Petersen in her textbook NUT 308 Holistic Nutrition she states, "The basics of sound nutrition are a balanced daily diet that:
* Provides optimum levels of the nutrients required by the body.
* Avoids or is low in foods detrimental to health, including chemicals, white sugar and flour, saturated fat, and sodium.
The ideal diet is:
* Raw or slightly cooked organic vegetables and fruits(60% of your plate)
* Whole grains, nuts, and seeds (20% of your plate)
* Adequate but not excessive protein in the form of low-fat vegetable proteins or lean chicken, fish, or red meat (approximately 20% of your plate)
An interesting find is the Mayo Clinic's new stance on going Meatless a few times a week in an article that was published last December, claiming that "Plant-based proteins offer many health benefits and can be less expensive than meat. One way to get these benefits is to choose a meatless meal once or twice a week"(Mayo Clinic, 2022). They have started to recognize the importance of eating less meat. "Research shows that people who eat red meat are at a higher risk of death from heart disease, stroke or diabetes"(Mayo Clinic, 2022). This is exciting news because the truth is starting to be undeniable that plant-based diets offer many health benefits and are rich in fiber, vitamins, and other nutrients. The article states that "vegetarians generally eat fewer calories and less fat. They also tend to weigh less and have a lower risk of heart disease than nonvegetarians (Mayo Clinic, 2022). Here is a link to the article if you want to read more.
The Following Meal Guidelines are based on the "Health Promoting Diet" from Michael Murray's book The Encyclopedia of Natural Medicine. It is a must-have for holistic health practitioners and anyone wanting to understand Natural medicine"
- Eat a Rainbow Assortment of Fruits and Vegetables.
- A diet rich in fruits and vegetables is the best bet for preventing virtually every chronic disease.
- Rainbow means selecting colorful foods- red, orange, yellow, green, blue, and purple - that provide the body with powerful antioxidants and nutrients for optimal function and protection against disease"(Murray, 2012).
Reference:
Mayo Clinic, (2022) Meatless meals: The benefits of eating less meat https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/meatless-meals/art-20048193
Murry, M.T. (2012) The Encyclopedia of Natural Medicine [3rd Edition] Atria Books, New York, NY.
Petersen, D. (2022) NUT 308 Holistic Nutrition [2st Edition] American College of Healthcare Sciences, Portland, OR.
Seaward, B.L. (2021) Essentials of Managing Stress [5th Edition], Jones & Bartlett Learning, LLC. Burlington MA.
Image Reference:
Kur, M. (2017) Eat the Rainbow https://zestmylemon.com/2017/11/18/eat-the-rainbow-with-balance/
Rose, G. (2023) Meal Prep Planner: www. Genniferrose.com