Nutrition

A collection of information about eating for a healthy life.   This information comes from my casual research and should not be taken as medical advice.

NUTRITION TIPS

Drink lots of water.
Eat a variety of foods and colors.
Eat moderate quantities.
Limit deep fried foods.
Limit salt intake.
Eat more fruits and vegetables.
Eat more whole-grain breads, cereal, rice, pasta.
Use monounsaturated oils (such as olive, canola, peanut).
Avoid saturated fats (animal oils, tropical oils).
Avoid hydrogenated or partially hydrogenated foods.
Exercise regularly (at least 30 minutes per day).

Home

GOOD FOR YOU
(in moderation and if not allergic)

almonds
angelica
apples
apricots
asparagus
avocado
bananas
basil
bilberry
black tea*
blackberry
blueberry
brazil nut*
broccoli
brown rice*
cabbage
canola oil
cantaloupe
carrots
cashew*
cauliflower
celery
chicory
cinnamon
corn oil
cranberry
cucumber
dark chocolate*
fish
garlic
ginger
grape
green pepper
green tea
hawthorne
hazelnut*
kiwi fruit
lemon
lettuce
licorice*
mango
oatmeal*
olive oil
onions
orange
peach
peanut butter*
peanut oil
peanut*
pear
pecan*
pineapple
popcorn
potato*
pumpkin
pumpkin seed
raspberry
red clover
red pepper
red tea
red wine*
rosemary
safflower oil
saffron
sauerkraut
sesame seed
spinach
sesame oil
strawberry
sunflower oil
sunflower seed
sweet potato
thyme
tomato
turmeric
walnuts*
watercress
watermelon
willow bark
winter squash

*acid forming

If you have nutrition tips you would like to share, please send an email to wisdomtoshare@kittyco.net.

Most food should come from from plant sources, including fruits and vegetables, potatoes, breads and grains (including pasta and rice), beans, nuts and seeds.

Emphasize a variety of minimally processed, seasonally fresh, locally grown foods.

Use olive oil as the principal fat,  replacing other fats and oils.  Dietary fat should range from less than 25 percent to over 35 percent of energy, with saturated fat no more than 7 to 8 percent of total calories.

Consume low to moderate amounts of cheese and yogurt.

Consume low to moderate amounts of fish and poultry several times a week

Consume no more than 4 eggs per week (including those used in cooking and baking)

Have fresh fruit for dessert. 

Limit sweets with high sugar or saturated fat content.

Consume red meat consumed only a few times per month.

Engage in regular physical activity at a level that promotes healthy weight, fitness and well-being.

Consume moderate amounts of wine with meals; 1-2 glasses per day for men and 1 glass per day for women.

QUANTITIES

CHOLESTEROL

LDL (low-density lipoprotein) - "bad cholesterol" - helps cholesterol stick to artery walls, increasing risk of heart disease.
HDL (high-density lipoprotein) - "good cholesterol" - carries cholesterol to the liver for processing.

ELEMENTS OF THE MEDITERRANEAN DIET

Percent of calories per day
50% from carbohydrates (complex grains, fruits, vegetables)
20% from protein (meat, milk, cheese)
30% from fat (oils, butter)

FOOD COMBINING - THE HAY DIET

FATS

Monounsaturated fats (from olive, canola and peanut  oils, avocados, nuts) - lower bad cholesterol and raise good cholesterol.
Polyunsaturated fats (Omega-3 from oily fish, rapeseed and linseed oils; Omega-6 from sunflower, safflower and corn oil) - lower bad cholesterol.
Saturated fats (from animal and dairy products and tropical oils (coconut, palm) - raise bad cholesterol.
Trans fats (found in hydrogenated and deep fried foods) - raise bad cholesterol.

2-3 grams of plant sterols per day may reduce blood cholesterol levels.  Some margarines are enriched with plant sterols.

SUGAR

Sugar requires insulin to counterbalance it in the body. Refined sugar gives you a "sugar rush" and causes a quick insulin reaction.  The result of the insulin is the sugar low.

When eating sugar, it is best to eat it in its natural form, such as in honey or fruit, because it slows down the process described above.

Artificial sweeteners exacerbate the process because they trick the body into thinking it is getting sugar, so it produces insulin.  The low is lower because the insulin has nothing to counterbalance.

SALT

Table salt contains sodium chloride and iodine (if iodized).

The body needs sodium to help carry nutrients into the cells.  The kidney regulates sodium levels, and if there is too much sodium, gets rid of the excess.  In getting rid of excess sodium, however, the kidney also releases calcium which is needed to build strong bones and teeth.  Too little calcium can lead to osteoporosis.

The body also needs iodine for proper functioning of the thyroid gland. If the thyroid gland doesn't get enough iodine, it will get bigger trying to make its hormone, which is a condition called goitre.

A teaspoon of local honey taken each day will help with allergies.

LOCAL HONEY

PLANT STEROLS

Food combining is based on research by Dr. William Hay in the  early 1900's. The premise is that certain types of foods (concentrated proteins - such as meats - and concentrated carbohydrates - such as starches), which are acid-forming, should not be eaten together, because they require different conditions in the stomach for digestion.  Either type can be eaten with alkali-forming foods - such as fruits and vegetables. There are also "neutral" foods that can be eaten with either type.

Concentrated Proteins:
Meats, fish, poultry, cheese, eggs.
Concentrated Carbohydrates:
Starches, bread, pasta, bananas, beans, oats, potatoes, rice, sugar.
Neutrals:
Vegetables, salads, seeds, nuts, herbs, cream, butter, olive oil.

Rules:
Do not eat carbohydrates with proteins at the same meal.
Eat vegetables, salads and fruits as the main part of your diet.
Eat proteins, starches and fats in small quantities.
Eat whole grain and unrefined starches.
Eat fruits by themselves.
Don't drink liquids with or immediately following a meal.
Allow 4 hours between meals of different types.

Food pyramid
www.mypyramid.gov/

Diet support and articles about nutrition
www.tops.org/

Cholesterol Helper - Omega-3
www.cholesterolhelper.com/

Information on food labels
www.foodsafety.gov/list.html

OTHER LINKS:

AFFILIATE LINKS:

BODY PH

PH is a measure of acidity or alkalinity.  A pH level of 7.0 is considered neutral; more is acidic and less is alkaline. Different nutrients require different pH levels for absorption into the body.  Most people have too much acid in their bodies and need to eat more alkaline forming foods, to increase their pH levels for better nutrient absorption.

Virginia Cooperative Extension
The Virginia Coorperative Extension has an extensive collection of articles on health, nutrition, agriculture and horticulture topics.  View their site indes to find the articles.
www.ext.vt.edu

amazon.com

Advice from Drs. Mehmet Oz and Michael Roizen
www.realage.com

TARGET NUMBERS

Systolic blood pressure (top number):
Diastolic blood pressure (bottom number):
HDL cholesterol:
LDL cholesterol:
Triglycerides:
Ideal weight/BMI (for adults):

Less than 120
Less than 80
Greater than 40
Less than 130
Less than 150
19 to 25

Information about cholesterol.
www.cholesterolhelper.com