Keep it simple when it comes to food...K.I.S
Once upon a time, well, you ate what was there! The only way it was convenient was if it was already in the cupboard.
I am a firm believer in the KIS method..Keep it simple.
The new Health Eating Pyramid and the Food Pi are relatively useful tools for assessing basic daily intake from foods.
Unless you have any allergies, intolerances and a medical reason for a specific diet (including weight loss/gain), make your plan around each meal ~1/4 Protein, ~1/4 starchy carbohydrate and ~1/2 a rainbow of vegetables and fruit.
Raw, steamed, baked or grilled/BBQ, simple dressings made with an olive oil base, add herbs & spices.
1-2L water over the day.
And, enjoy the meal..
Diet plans for Leaky Gut Syndrome
The section "A Little Bit of Science" and "Nutritional Medicine" go into more detail re the cause and symptoms of Leaky Gut Syndrome (LGS).
LGS affects the whole body:
Repair of the intestinal tract from mouth to large intestine will aid your digestive issues.
You should see your GP for specific tests and then follow up wth a dietitian, nutritional medicine Nutritionist or a Naturopath.
Tips to aid repair of your cell/tissue tight junctions and reduce your symptoms.
NB: You may have a heathy fish based diet, eat your daily 5/2 vegetables and fruit, and still have LGS which may also result in IBS and Diverticulosis, discussed below. Be aware too that some of the foods that help ease LGS may cause IBS due being FODMAP foods.
Diet plans for Diverticulosis and Diverticulitis
The first step is prevention of developing the acute stage Diverticulitis once you have been diagnosed with Diverticulosis.
If you have developed Diverticulitis, you need to let the bowel heal by calming, soothing, restoring. Soft foods then gradual reintroduction of more solid foods and back to a non irritating diet that includes the 5 food groups.
Important to remove irritating foods, even if they are healthy eg whole nuts and seeds, as well as processed and refined foods.
Diverticulosis
• 5 FG basic plan / Mediterranean Diet
• Flexitarian Diet emphasis on 3-5 days per week plant based
• High fibre diet 21-25g women, 30-38g men, 3g – 6g within a product
eg cereal, daily mixed sources and types
• 3 main meals – small in size
• Maximum 2 snacks mid afternoon, supper (?)
Diverticulitis
• “baby” food ie. Pureed initially
• gradual reintroduction of solid foods e.g. soups, stews, steamed
Superfoods
Berries – watch seeds
Extra virgin olive oil "EVOO"
Oats – calming
Green leafy vegetables raw and steamed
Fruit – apples, pears – stewed-whole
Plain probiotic yoghurt
Peppermint, Ginger & Chamomile tea - calming
Nuts – paste through to raw whole
Seeds- softened to avoid collecting in diverticula
Sprouted seeds
Whole-grain cereal – softened through to whole
Beans - steamed
For more information go to
The FODMAP diet and Irritable Bowel Syndrome
Irritable bowel syndrome (IBS) affects the colon (large bowel), and although it is not dangerous, it can be very uncomfortable.
Symptoms of IBS include abdominal pain, a bloated stomach and irregular bowel habits including chronic diarrhoea or constipation, or alternating diarrhoea and constipation.
IBS symptoms are also seen in more dangerous bowel conditions, and your doctor will rule these out before diagnosing IBS.
Proven treatments for IBS include several non-drug treatments and a dietitian can often help identify your triggers and help you manage your symptoms.
The low FODMAP diet can assist in reducing the symptoms of IBS
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly.
The low FODMAP diet is part of the therapy for those with IBS and SIBO. Research has found that it reduces symptoms in up to 86% of people.
Because the diet can be challenging during the first, most restrictive phase, it’s important to work with a doctor or dietitian, who can ensure you’re following the diet correctly — which is crucial to success — and maintaining proper nutrition.
This diet is designed to help people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) figure out which foods are problematic and which foods reduce symptoms.
“Anyone who is underweight shouldn’t try this on their own,” says Veloso. “The low FODMAP diet isn’t meant for weight loss, but you can lose weight on it because it eliminates so many foods. For someone at an already too low weight, losing more can be dangerous.”
You do not have to follow a gluten-free diet even if you do have to follow a FODMAP diet. Gluten is a protein and the FODMAP foods, carbohydrate. Meat, poultry and fish are predominantly protein and fats, so again, no need to avoid or reduce. They only become a FODMAP
issue if they are processed and include starches or sugars eg. Sausages, Crumbed etc
for more information on FODMAP, see "Nutritional Medicine" section
This sample meal plan has been developed as a guide for those who are just starting their low FODMAP journey, or just looking for fresh ideas of what to cook that are suitable for the low FODMAP diet.
The DASH diet and cardiovascular Disease
The DASH diet (Dietary Approaches to Stop Hypertension)
is rich in fruits, vegetables, whole grains, and naturally low-fat dairy foods. It includes meat, fish, poultry, nuts, and beans, and is limited in sugar-sweetened foods and beverages, red meat, and added fats. It recommends reducing sodium intake, sweets (in drinks and foods) and red meat. It limits saturated and trans saturated fat, while increasing the intake of potassium, magnesium, protein, fiber and nutrients thought to help control blood pressure.
In addition to its effect on blood pressure, it is designed to be a well-balanced approach to eating for the general public.
The DASH diet is one of three healthy diets recommended in the 2015–2020 US and Australian Dietary Guidelines, which also include the Mediterranean diet and a vegetarian diet.
The American Health Association considers the DASH diet "specific and well-documented across age, sex and ethnically diverse groups
Example of a recommended intake for a 2000 Cal (8400KJ) meal plan
· 6–8 servings of grains or grain products (preferable whole-grain)
· 4–5 servings of fruits
· 4–5 servings of vegetables
· 2–3 servings of low-fat dairy foods
· 2–3 servings of fats and oils
· 2 or fewer servings of meat, poultry or fish
With the following weekly limitations:
· 4–5 servings of nuts, seeds or dry beans
· sweets, desserts, food with added sugars limited to a maximum of 5 servings
Following this diet requires some planning ahead and cooking.
Diary can be replaced by alternatives for those with allergies or lactose intolerance, such as lactose-free products instead of dairy, and seeds instead of nuts. There is some evidence that replacing animal proteins with plant-based proteins, such as nuts and seeds, reduces mortality risks.
Some people may at first experience gas and bloating due to the high fiber content of plant foods such as fruits, vegetables and whole grains. This can be partially alleviated by limiting high fiber foods intake to 1 or 2 per week initially and progressively increasing. This may also be alleviated by substituting high-protein sources of fiber, like beans, with high-carbohydrate sources of fiber, like whole grains.
DASH in addition with a reduction of sodium intake is associated with a reduction of blood pressure, in both individuals with and without hypertension
Iron anaemia prevention when making meals
There many benefits to increasing your consumption of plant foods and if you follow the "plate" idea (see top of the page), you should have a range of foods that contain sources of folate/B9 and non-haeme iron# (i.e. iron found in plant food sources). The protein component can come from both animal and plant sources.
If you consume animal proteins as either whole meats, offal (organs) or as by products eg. eggs, cheese, milk, you should be able to consume sufficient haeme iron# (iron found in animal foods).
See "A Little Bit of Science" section for more on Haeme and Non-haeme iron.
Dietary factors affecting iron absorption
Certain foods and drinks affect how much iron your body absorbs.
To boost iron absorption:
Consume vitamin C (found in fruits and vegetables).
Include animal protein (haem) with plant (non-haem) sources of iron, such as meat with beans – for example, beef and kidney beans in a chilli con carne.
Cook plant sources of iron (such as vegetables).
In most cases, cooking increases the amount of available non-haem iron in vegetables. For example, the body absorbs six per cent of the iron from raw broccoli, compared to 30 per cent from cooked broccoli.
Foods and drinks that reduce your body’s ability to absorb iron:
Soy proteins can reduce absorption from plant sources.
Tea, coffee and wine contain tannins that reduce iron absorption by binding to the iron and carrying it out of the body.
Phytates and fibres found in wholegrains such as bran can reduce the absorption of iron and other minerals.
Inadequate vitamin A in you diet could lead to iron deficiency because vitamin A helps to release stored iron.
Calcium and phosphorus reduce the absorption of plant-sourced (non-haeme) iron.
As vegetarians and flexitarians consume the occasional meat and usually by products, they too should be consuming sufficient haeme iron to prevent anaemia.
Vegans who have researched well and can prepare/cook a totally plant based meal should have adequate amounts of iron however, a supplement may be required and well worth a blood test to ensure levels are high enough to prevent anaemia.
If you are new to veganism, you are more at risk for iron based anaemia.
Other at risk groups are pregnant women, those with conditions such as Crohn's and Coeliac Disease * links at bottom of this section
Food combining to prevent anaemia
It is important for growing children to consume adequate iron for growth
High Iron Foods containing Haeme Iron
Clams – 23.8 mg per 3 oz/85g
Oysters – 7.8 mg per 3 oz/85g
Liver per 3 oz/85g
Chicken – 8 mg/85g
Beef – 5.8 mg/85g
Mussels – 5.7 mg per 3 oz/85g
Sardines – 2.4 mg per 3 oz/85g
Turkey – 1.6 mg per 3 oz/85g
Beef per 3 oz/85g
· Extra lean ground – 2.5 mg
· Prime rib – 2.1 mg
· Short rib – 2 mg
· Rib eye – 1.7 mg
· Sirloin – 1.6 mg
Lamb chop – 2.1 mg per 3 oz/85g
Egg – 1.2 mg per 2 large eggs
High Iron Foods containing Non-Heme Iron
Pumpkin seeds – 8.6 mg per 1/4 cup
Firm Tofu – 8 mg per 3/4 cup
Beans per 3/4 cup cooked
White beans – 5.8 mg
Red kidney beans – 3.9 mg
Soybeans: 3.4 mg
Lentils – 4.9 mg per 3/4 cup cooked
Some whole-grain breakfast cereals (per cup)
Total – 18 mg
Raisin Bran – 10.8 mg
Special K – 8.7 mg
All-Bran – 5.5 mg
Baked potato with skin – 2.7 mg
Chickpeas – 2.4 mg per 3/4 cup cooked
Blackstrap Molasses – 3.6 mg per Tbsp
Prune juice – 3.2 mg per cup
Dried fruits per 1/2 cup
Peaches – 1.6 mg
Raisins – 1.4 mg
Plums – 1.3 mg
Apricots – 1.2 mg
Nuts per 1/4 cup:
Cashew: 1.7 mg
Almonds: 1.4 mg
Pistachio: 1.2 mg
Walnuts: 0.9 mg
Pecan: 0.7 mg
*Coeliac Disease
Crohn’s Disease
Pregnancy
Eating when unwell
When you are unwell you often don't feel like shopping, cooking and even eating. You want to sleep and hopefully someone else will cook for you.
If you have a cold, you will have a blocked nose which affects smell and also taste (both senses are related). You could have a sore throat and anything going down hurts. If you develop a "wet" cough, mucous makes you feel nauseous and you may even vomit.
If you have a flu, you may be hungry but you could also lose your appetite, if you have a flu that makes you vomit or have diarrhea, food intake needs to take these into account.
You may have an idea when it is cold and flu season but as they can both occur any time of the year, don't assume it will be winter.
Soups are always great for illness. They can be made with a variety of ingredients, from thin broths to thick stews. Home made or Shop bought are fine. Think ahead and stock up with bulk soups and freeze as well as premade from the Supermarket. As colds and flu can affect appetite, taste and smell, chose ones that contain spices, both medicinal and taste eg. garlic, onions, chilli, tumeric etc,. Soups are easy to swallow and can reduce nausea.
Supermarkets and smaller local shops have tinned and liquid packaged, have a look when you are well and select some to try and then stock.
See Seasonal Foods section for some soup recipes as well as the internet or, a cook book.
Make sure that you have frozen vegetables in your freezer, these can be added to soups or stir fries. The softness (mushy) when cooked can slip easily down a sore throat and doesn't require much effort by the body to digest and absorb (contrary to normal suggestions I know).
Tinned vegetables and fruit (try to get without added salt and sugar) are also a pantry basic.
Fluid is also vital when you are unwell regardless of infection type. Plain water, warm teas or as juice or smoothie.
If you can "stomach" dairy, stick with your yoghurt and cheese but avoid or reduce if they increase mucous production at this time. You could try other fermented products to keep gut biome in action such as kimchi or kombucha or liquid yoghurts.
One final thing...when you are unwell - sometimes just eat what you feel like! It will only be for a short time, you need the energy and if you are craving fat, salt or sugar, go with it. Once you are feeling better - back on track with your healthy meal plan.
Rest, eat, drink...allow your body to heal and get back to your prime.
Here are some food selections that can be of benefit when you are not feeling the best.
Chicken Soup
BOTTOM LINE:
Chicken soup is a good source of fluids, calories, protein, vitamins and minerals. It is also a natural decongestant and may block cells that cause coughing and a stuffy nose.
Broths
BOTTOM LINE:
Drinking broth is a delicious and nutritious way to stay hydrated, and it also acts as a natural decongestant when hot.
Garlic
BOTTOM LINE:
Garlic can fight bacteria, viruses and stimulate the immune system. It helps you avoid illness and recover faster when you get sick.
Coconut Water
BOTTOM LINE:
Coconut water has a sweet, delicious flavour. It provides the fluids and electrolytes you need to stay hydrated while sick.
Hot Tea
BOTTOM LINE:
Tea is a good source of fluids and acts as a natural decongestant when hot. Black tea can decrease the growth of bacteria in the throat, and echinacea tea may shorten the length of the cold or flu.
Honey
BOTTOM LINE:
Honey has antibacterial effects and stimulates the immune system. It can also help relieve coughing in children over 12 months of age.
Ginger
BOTTOM LINE:
Ginger is very effective at relieving nausea. It also has anti-inflammatory and antioxidant effects.
Spicy Foods
BOTTOM LINE:
Spicy foods contain capsaicin, which can help break up mucus but also stimulate mucus production. It may be effective at relieving coughing caused by irritation.
Bananas
BOTTOM LINE:
Bananas are a good source of calories and nutrients. They can also help relieve nausea and diarrhea.
Oatmeal
BOTTOM LINE:
Oatmeal is a good source of nutrients and easy to eat. It can stimulate your immune system, improve blood sugar control and decrease inflammation in the digestive system.
Yoghurt
BOTTOM LINE:
Yoghurt is easy to eat and a good source of calories, protein, vitamins and minerals. Some yoghurts also contain probiotics, which can help you get sick less often and get better faster
Fruits
BOTTOM LINE:
Fruit can provide nutrients in the form of carbohydrates, vitamins & minerals, juicy fruits provide fluid and some sugars when you need a boost. The colours are also an indication of active ingredients to aid the immune system. Plus, they are just what you feel like.
Avocados
BOTTOM LINE:
Avocados are full of vitamins, minerals and healthy fats that can decrease inflammation and stimulate the immune system.
Leafy, Green Vegetables
BOTTOM LINE:
Leafy green vegetables are full of fiber and nutrients that you need while sick. They also contain beneficial plant compounds.
Salmon
BOTTOM LINE:
Salmon is an excellent source of protein. It also contains omega-3 fatty acids and vitamin D, which fight inflammation and boost immune function.
Food, Nutrition and Type 2 Diabetes
What is type 2 diabetes?
Type 2 diabetes occurs over time, and involves problems getting enough glucose "sugar" into the cells of the body.
The cells use the glucose for fuel/energy.
When the glucose can't get where it is supposed to be, it leads to elevated blood glucose levels (BGL) in the bloodstream, which can lead to complications such as kidney, nerve, and eye damage, and cardiovascular disease.
Glucose is the preferred fuel for muscle and brain cells, but it requires insulin to transport it into cells for use.
When insulin levels are low, and the sugar can't get into the cells where it is supposed to be, it leads to elevated blood sugar levels.
Over time, the cells develop resistance to insulin (insulin resistance), which then requires the pancreas to make more and more insulin to move glucose into the cells; however, more glucose is still left in the blood.
The pancreas eventually "wears out," and can no longer secrete enough insulin to move the glucose into the cells for energy.
What Are The Symptoms of Diabetes?
Diabetes is one of the chronic diseases. Prescription medication can slow down the development of this health condition. However, it is important to detect diabetes. Test results indicate that the glucose levels in the body are higher than normal when you see some of the following symptoms:
Increased thirst or polydipsia
Fainting
Frequent urination or polyuria
An increase in your appetite or increased hunger
Unintended weight loss
Blurred vision
Fatigue or tiredness
Blood Glucose Level (BGL)
The aim of diabetes management is to maintain BGL between 4- 6 mmol/L (fasting).
The normal range for Blood Glucose levels (BGL) is
fasting 3 – 7.7mmol/L
random 3 – 7.7 mmol/L
Results
fasting >7.7 mmol/L
random > 11mmol/L
Interpretation of results:
on two separate tests is diagnostic of diabetes mellitus
Results
fasting 6.1 – 6.9 mmol/L
random 7.8 – 11.0mmol/L
Interpretation of results:
diagnostic of impaired glucose tolerant and requires further investigation
Terms :
Hypoglycaemic low BGl/ low blood glucose
Hyperglycaemic high BGL/high blood glucose
Interchangeable blood glucose level (science) and blood sugar level (lay term)
You can be hypoglycaemic under two circumstances – circulating blood glucose is actually too low and brain registers low BGL, brain “tells you” to eat. Or, you can have high circulating glucose but it is not going into the cells to produce energy. In this case, the brain ”tells” the pancreas to produce/release more insulin as it “thinks” you have low glucose when in fact you are hyperglycaemic – blood glucose it too high.
Eating well helps manage your blood glucose levels and your body weight
Exercising helps the insulin work more effectively, lowers your blood pressure and reduces the risk of heart disease.
Regular blood glucose monitoring tests whether the treatment being followed is helping to manage blood glucose levels or whether you need to adjust your treatment.
If you require medication as treatment, it is important to note that this is part of the natural progression of the condition, and taking medication when required can result in fewer complications in the long-term.
The tablets or injections are intended to be used together with healthy eating and regular physical activity, not as a substitute.
Which types of foods are recommended for a type 2 diabetes diet?
Guidelines on what to eat for people with type 2 diabetes include eating low glycaemic index and load carbohydrates, primarily from vegetables, and consuming fats and proteins mostly from plant sources.
A diabetes meal plan can follow a number of different patterns and have a variable ratio of fats, proteins, and carbohydrates.
The carbohydrates consumed should be low glycaemic load and come primarily from vegetables.
The fat and proteins consumed should primarily come from plant sources.
Foods to eat for a type 2 diabetic diet meal plan include complex carbohydrates such as brown rice, whole wheat, quinoa, oatmeal, fruits, vegetables, beans, and lentils. Foods to avoid include simple carbohydrates, which are processed, such as sugar, pasta, white bread, flour, and cookies, pastries.
Foods with a low glycaemic index only cause a modest rise in blood sugar and are better choices for people with diabetes. Good glycaemic control can help in preventing long-term complications of type 2 diabetes.
Fats don't have much of a direct effect on blood sugar but they can be useful in slowing the absorption of carbohydrates. Still watch types, amounts and sources as they still affect weight and cardiovascular aspects of health, can be co-morbidities with T2D patients.
Protein provides steady energy with little effect on blood sugar. It keeps blood sugar stable, and can help with sugar cravings and feeling full after eating. Protein-packed foods to eat include beans, legumes, eggs, seafood, dairy, peas, tofu, and lean meats and poultry.
Healthy diabetes meal plans include plenty of vegetables, and 2-4 pieces of fruit.
Limit processed sugars and red meat.
Which type of Carbohydrates are recommended?
Carbohydrates are the primary food that raises blood sugar. Glycaemic index and glycaemic load are scientific terms used to measure the impact of a carbohydrate on blood sugar.
Examples of complex carbohydrates, or low glycaemic index foods include:
Brown rice
Whole wheat
Quinoa
Steel-cut oatmeal
Vegetables
Fruits
Beans
Lentils
Starchy vegetables that are good sources of nutrients like vitamin C, and that are higher in carbohydrates than green vegetables, but lower in carbs than refined grains. They can be eaten in moderation. Starchy vegetables include:
Potatoes
Squash
Other root vegetables
The above starchy vegetables are best eaten in smaller portions (1 cup) as part of a combination meal that includes protein and plant-based fat.
For more information carbohydrates. Scroll down this blog page
Which type of fats are recommended?
Fats have little direct effect on blood sugar; but, as part of a meal, they are useful in slowing down the absorption of carbohydrates. Fats also have effects on health that are not related to blood sugar. For example:
Animal meat fats increase the risk of cardiovascular disease. However, dairy, and specifically fermented dairy such as yogurt, appears to decrease this risk.
Plant-based fats such as olive oil, nuts, seeds, and avocado are associated with lower cardiovascular disease risk.
Fat also contributes to feelings of satiety and can play a role in managing overeating and carbohydrate cravings. A portion of healthy fats (like avocado on whole grain toast) is much more satisfying and healthy than jam on white toast.
Which types of protein are recommended?
Protein provides slow steady energy with relatively little effect on blood sugar. Protein, especially plant-based protein, should always be part of a meal or snack. Protein not only keeps blood sugar stable, but it also helps with sugar cravings and feeling full after eating (satiety). Protein can come from both animal or plant sources; however, animal sources are also often sources of unhealthy saturated fats.
Good protein choices include:
Beans
Legumes
Eggs
Fish and seafood
Organic dairy products
Peas
Tofu and soy foods
Lean meats such as chicken and turkey
Pay attention to the balance of macronutrients (fat, protein, and carbohydrates) in a meal to support stable blood sugar levels. Specifically, fat, protein, and fiber all slow down the absorption of carbohydrates and thus allow time for a slower, lower insulin release and a steady transport of glucose out of the blood and into the target tissues - this is a good thing.
For more information on proteins scroll down this blog page
People with type 2 diabetes must be extra aware of the carbohydrate content of their meals so their blood sugar levels don't rise, or if they are using injectable insulin, so they can dose insulin appropriately.
If you lose weight, you must see your GP to reassess medication and insulin dosages.
You need to work with your GP, dietitian, nutritional medicine practitioner and diabetes nurse before attempting any nutrition plan to treat and manage your diabetes.
What types of diet or meal plans are recommended for people with type 2 diabetes?
All healthy diabetes meal plans include:
a lot of vegetables, and
limit processed sugars and red meat.
Follow the Plate
Mediterranean diet
5 food group plan
Vegetarian diets
(these are discussed in "Nutritional Medicine" blog)
Not vegan until you have learned to manage your diabetes/BGL as having too many low GI foods can result in Low Blood Glucose hypoglycaemia.
For weight loss as well as T2D management in the early stages:
Ketogenic-style
higher protein/low carbohydrate and lower fat incorporating Paleo style protein sources
Chrono-nutrition
eg. 16:8 however, do not “fast” including 5:2, "detox" when you are managing your T2D. regulation requires steady, managed meals to maintain steady BGL
(These are discussed in “Nutritional Medicine” blog)
Which foods should be avoided in a type 2 diabetes meal plan?
People with type 2 diabetes should avoid many of the same unhealthy foods everyone should limit. Dietary restrictions include:
Sodas/Soft/Pop/Fizzy drinks: both sugar sweetened regular soda and diet soda raise blood sugar
Refined sugars (donuts, pastries, cakes, cookies, scones, sweets, candy)
Processed carbs (white bread, pasta, chips, saltines)
Trans fats (anything with the word hydrogenated on the label) such as butter "spreads," some mayonnaise "spreads" some salad dressings, packaged sauces, bakery goods
High-fat animal products (red meat, fatty cuts of pork, bacon, sausage)
High fructose corn syrup (in soda, candy, packaged convenience food)
Artificial sweeteners (in processed foods labeled "diet")
Highly processed foods – novelty sweets, candies, chips, kettle corn, cookies)
Alcohol can lower blood sugar, and people with type 2 diabetes who are prone to hypoglycemia (such as those using insulin) should be aware of delayed hypoglycemia.
Ways to prevent hypoglycemia include eating food with alcoholic drinks to help minimize the risk. Mixed drinks and cocktails often are made with sweeteners or juices, and contain a large amount of carbohydrates so they will increase blood sugar levels.
The best way to avoid these foods is to shop around the edges of the grocery store and minimize the number of processed, packaged foods in the middle. Sticking with "real" food in its whole, minimally processed form is the best way to eat well for diabetes. People with type 2 diabetes who eat a healthy diet pattern like the ones discussed here reduce the risk of complications that stem from high blood sugar, like cardiovascular disease and obesity.
Eating out with diabetes
It can be challenging to eat out, both because of the unknowns about what exactly a meal will contain in terms of carbs and calories, but also because eating out with friends or family can often lead to unintentional pressure to eat foods you would be better off without, such as dessert!
When eating out don't feel shy asking questions about what a dish contains or how it is prepared.
Look at menus online before you go.
In a bbq, party etc situation, take something you know you can safely eat
Carbohydrates - the basics of this nutrient group
Carbohydrates are essential to a healthy diet and a healthy body.
Due to misinformation and incorrect usage of the word over the passed few decades, people mistakenly believe that this group should be avoided! This is incorrect and hopefully the following information enlightens the reader on “what is a Carbohydrate”.
Carbohydrates are macronutrients composed of carbon, hydrogen and oxygen. Carbohydrates come in simple forms such as sugars (saccharides) and in complex forms such as starches and fibre. The body breaks down most sugars and starches into glucose, a simple sugar that the body can use to feed its cells.
The only time carbohydrates must be reduced/avoided are those that have been highly processed and refined.
Carbohydrates can be classified in a number of ways – based on the number of carbons in a chain and by food groups eg. vegetables, fruits, cereals & grains. Carbohydrates can also be found in animal products including meat and dairy products, and nuts & seeds.
The above foods eaten daily are beneficial for maintaining a healthy weight, regulating blood glucose levels, regulating appetite and have known beneficial properties for cardiovascular disease, brain functioning and mood.
For this blog, I am focussing on the basic food & nutrition aspect of the nutrient and food groups. There are negatives for some aspects re processed foods and individual health problems but this is a whole separate blog!
The major dietary carbohydrate divisions-
(1–2)
(3–9)
Malto-oligosaccharide;
Other oligosaccharide:
(>9)
Amylose, amylopectin, modified starches
Non-starch polysaccharides
en.wikipedia.org/wiki/Carbohydrate
Other terms used to describe carbohydrates are “Simple” and “Complex” based upon their structure and number of saccharide molecules.
Carbohydrates can also be classified based on their
Glycaemic Index -the blood glucose response of a carbohydrate food in relation to a test food eg. white bread or Glucose; divided into low (55 or less) , intermediate (56-69) or high (70 and above) compared to Glucose (100) and Glycaemic Load - based on the amount of the carbohydrate food consumed and GI response .
Vegetables & Fruit
Groups of vegetables:
leafy greens eg. lettuce, cabbage
roots & tubers eg. Potatoes, carrots, parsnips
vegetable flowers eg. broccoli, cauliflower
ocean vegetables eg. seaweed
legumes eg. peas, beans
sprouts eg. mungbean, soybean
These are technically not true vegetables but are found in the vegetable section and called vegetables by most people.
“fruit” eg. Peppers, zucchini, squash, tomatoes
fungi eg. Mushrooms
Starch and Non Starch Vegetables
Starch vegetables include all potatoes, “fruit” vegetables such as pumpkin, squash, zucchini, and root vegetables such as turnips and parsnips.
Non starch vegetables include those other than starch eg. Leafy greens, legumes, flowers, some root vegetables (carrots), ocean vegetables, sprouts.
These vegetables should make up the majority of your daily intake. They have low moderate to low GI and are very good at regulating BGL, decreasing hunger and weight loss. They have very few calories but are rich in nutrients.
A Fruit is classified as the reproductive organs of the plant.
Types of fruit:
Fleshy, juicy fruit eg. plums, apricots, grapes, apricots, ripened pears
Small seeded, subacidic eg. apples, pomegranates
Citrus eg. oranges, grapefruit, lemons, limes
Melons eg. rockmelon, watermelon, honeydew
Berries eg. blackberries, blueberries, boysenberries, strawberries, raspberries, cranberries
Tropical eg. bananas, guavas, mangoes, papaya, pineapples
Miscellaneous eg. kiwi, avocado, olives, persimmons
Dried eg. apples, apricots, currants, raisins, dates, figs, prunes
Stone eg. apricots, plums, nectarines, peaches
“Vegetable” fruits These are technically not true vegetables but are found in the vegetable section and called vegetables by most people.
eg. pumpkin, squash, tomatoes, cucumbers, zucchini, capsicum
Try to select at least one dark green, one red and one yellow or orange fruit every day.
Cereals & Grains
Cereal is the name given to plants that belong to the grass family.
Cereals produce dry fruits that are called grains (or kernels).
Grains are the reproductive component.
The most common and widely used cereals grains are those that come from wheat, barley, rye, oats, and rice. Other cereal grains common in human diets include corn (or maize), millet and sorghum. Tapioca, Semolina, Couscous and Sago also have healthy properties and can be included in a varied diet. Breads, noodles and pasta are popular forms in which these grains are used, as well as crispbreads and rice cakes and snacks.
However, Cereals and Grains are probably the most processed of all human foods so make sure that they are wholegrains to obtain the maximum benefit.
Wholegrains provide the following Focus on macronutrients vitamins and minerals:
B group vitamin including thiamin/B1, riboflavin/B2, nicain/B3, pantothenic acid/B5 and pryidoxine/B6which help with producing energy and can reduce stress and
Chromium which also helps with regulating Blood Glucose Levels (BGL)
As well Vitamin E help in the preventing heart disease and circulation, aging of cells (antioxidant)
Selenium a mineral that is also an antioxidant
Iron and Folate (a B vitamins) which help with healthy red blood cell formation.
Calcium and magnesium needed for muscles, bones, teeth and nerves.
Zinc which aids in wound healing, immune health, reproduction of our genetic material
Processed breads and breakfast cereals are often fortified with minerals and vitamins. Choose selectively though and check the sugar and fat levels. Processing removes up to 50% of fibre and 70-80% of vitamins and minerals.
Wholegrains provide much of the fibre needed for a healthy large intestine (bowel) and also provide food for the body’s microorganisms that live there! Adults should have 30-40 g of fibre per day and children between 5 and 15, 15- 20 g, under 5, 10-15g per day. 30-40% from cereals
Meat & Offal
Mainly Glycogen (stored glucose)
Liver, Kidneys, Brain, Pancreas – an archaic term was “sweetbreads” due to their slightly sugary taste.
Dairy
Another group much maligned are the dairy products eg. Milk, Cheese, Yoghurt
They contain the saccharide lactose which some people have difficulty digesting due to reduced levels of the enzyme lactase or too much dairy.
Note though – hard cheeses and yoghurts in the process of becoming these products, are converted to lactic acid.
Nuts
Nuts are a good source of fibre and are medium to low GI carbohydrates. They have a sweet taste that can satisfy a craving but have a good source of protein and fat to satiate and therefore eating too many!
Making the most of limited food resources- some simple home economics as a teaching tool
Many of us live in a world where we can "just shop" for food at any time. There are others who do not have that "luxury" as a result, whilst they may not have the variety and at times, limited food supplies, we can all learn to adapt to what we have available.
No matter where in the world you are reading this article, we are all facing the need to think "outside of the square" when it comes to food, nutrition and home economics. Not only for the current pandemic but a useful tool at all times.
I have looked at some areas where you can save money as well as food wastage, simple skills that where used quite recently in western society and still used in many parts of the earth.
I have chosen to Google search some sites and have adapted for this blog. I have included the websites at the bottom of each article for you to research some recipes.
9 Ways to Use Up Old Fruits and Veggies
Don't even think about pitching that past-its-prime produce.
Tomatoes Chop mushy tomatoes up and use them to make a pasta sauce, which you can eat right away, keep in the fridge for 2 to 3 days, or freeze for up to 6 months. Or, use them in lieu of ketchup as a fresher-tasting base for homemade BBQ sauce.
Grapes Once grapes have started to go soft, wash and dry them, take them off the stem, and place them in a resealable plastic freezer bag. Once frozen, the little treats are great for snacking on (like little sorbet bon bons) or cooling — but not watering — down drinks, like sangria.
Berries For berries like strawberries, blueberries, and raspberries, freeze them on a trayand then transfer them to a resealable plastic bag (freezing them on a tray first will keep them from freezing into one giant blob). Use them in smoothies, quick jams, or thaw and serve on ice cream or pound cake.
Herbs Are your herbs getting that sad, floppy look? Puree them with just enough oil to get the blender going and freeze the mixture in a shallow container for up to 6 months. Scoop out spoonfuls of the mixture for a hit of fresh herbs in marinades, sauces, and dressings.
Zucchini/Yellow Summer Squash Once the skin starts to give when you squeeze it, slice them up, toss with just enough oil to coat lightly, and sprinkle with a few pinches of salt and pepper. Grill (about 3 to 4 minutes) or roast (about 15 minutes) on high heat until they're browned and tender. They'll keep in your fridge for another 3 to 4 days, ready to be tossed — reheated or not — into pasta salads, green salads, or sandwiches.
Apples When they start to get a little mealy, grate them into salads and slaws for some healthy crunch, tang, and sweetness.
Bananas We all know brown, mushy bananas are the best for banana bread. But when you're not in the mood for banana bread, simply peel and mash them, then transfer the mixture to a freezer bag and freeze it. Use it later for smoothies, banana daiquiris, baby food, or, yes, banana bread.
Citrus Citrus lasts a long time in your crisper (anywhere from 1 to 2 weeks), but if you're pushing that 2-week mark, you can still make use of every bit of it. Grate the zest off the outside (the parts that aren't brown) and freeze in a resealable bag for later use. Next, squeeze the juice out of the fruit. In the fridge, that juice will last you at least a few more days, but if you know you won't use it before then, freeze the juice in an ice cube tray in 2 teaspoon portions for adding hits of citrusy zing to soups, sauces, or iced drinks.
Cucumbers, Peppers, Radishes, and Carrots These sturdy veggies last awhile in the fridge, but, when they start to turn, it's pickling time! Trim them, taking off any brown spots, and slice them about 1/4-inch thick. In a small saucepan, heat up 1 cup white vinegar, 1/3 cup sugar, and 3 tablespoons salt on high, stirring to fully dissolve. Cool slightly. Place the sliced vegetables in a 16-ounce/450g container (if you have a lot of old veggies, use a quart-size jar and double the pickling liquid). Cover the veggies with the still-warm liquid. If there's not enough to cover, add a little water. Refrigerate for at least 6 hours. Use these pickles in salads or sandwiches, eat them as a snack, or serve them alongside burgers. They'll keep in the fridge in the liquid for 2 weeks. Feel free to add a few whole garlic cloves, a teaspoon of pickling spices, or a few pinches of crushed red pepper flakes to the liquid when simmering for some extra zip.
Don't forget: Be sure to label anything you freeze with the date and contents.
https://www.goodhousekeeping.com/food-recipes/cooking/tips/a19141/old-produce-recipes
Recycling/Upcycling Wilted Greens
Turn 'Em into Juice or Smoothies
If you own a juicer, one of the easiest ways to deal with greens that are less than fresh is to turn them into a good, healthy green juice. Add a touch of ginger plus an apple or other sweet fruit if you don't like the taste of vegetable juices, and you've got a delicious treat and a sense of virtue from using up all your veggies.
Use Them in Sautés & Stir Fries
This works well for darker lettuces and salad greens like kale, arugula, spinach, and chard. Sautéd alongside some shallots and garlic in good olive oil and finished with a little fleur de sel, they make a great side dish in no time flat. If you don't feel like eating the sautéed greens on their own, they also work well as part of a sandwich.
Robust lettuces like Romaine and iceberg also do great in stir-fries, especially the ribs, which can withstand high heat and stay tender-crisp. The Chinese love stir-fried lettuce, and consider it a dish that brings good luck and longevity (in Cantonese, the word for lettuce also sounds like "growing fortune").
Make 'Em into Slaw
A good salad dressing will hide a multitude of sins. If you have cabbage or hardier types of greens like mustard, turnip, kale, or chard lying around and turning ever so slightly yellow/wilting around the edges, trim off the dried-out or mucky parts, julienne them fine and treat them as you would a coleslaw, albeit with a vinaigrette rather than a creamy dressing.
If they're a little on the limp side, all the better—the acidic nature of the vinegar in the dressing means they'll absorb more flavour.
Make Lettuce Soup
No, seriously: the French do it all the time, and it is delicious. Boston, Bibb, Romaine, butter, and even good ol', much maligned iceberg make amazing soups. The fresh, delicate, green taste of lettuce is the perfect backdrop for a medley of spices and herbs like tarragon, chervil, thyme, and garlic.
Turns out lots of other cultures have versions of lettuce soup, too. Slovkians eat a soup made from iceberg lettuce that's light and refreshing.
Get Fancy & Make Lettuce Sauce
Lettuce sauce is a thing! Who knew? Well, actually, I did, but I thought it was a weird thing I made up.Beloved writer Laurie Colwin wrote about a watercress-based recipe for something she called green sauce. I used to follow that recipe, but sub out half the watercress and use whatever greens I had that needed using up (the more delicate, the better—really strong greens like kale wouldn't emulsify well). Per Colwin's recommendation, I used it on vegetables, chicken, fish, or as a sandwich spread.
Emeril Lagasse has a Bibb lettuce sauce that would taste terrific on fish, chicken, and steamed or grilled vegetables. I don't see why you couldn't use a variety of other lettuces if you don't have Bibb leftover.
Make Lettuce Wraps
Koreans have a dish called ssam that literally translates as wrapped. We just like to throw all kinds of stuff in a lettuce leaf, roll it up, and chow down. So that "protein-style" burger you've been eating for the last couple of years? That's old news to Koreans (and the Chinese, who like to put things in lettuce cups, too).
Traditionally, ssam is used to hold slices of barbecued pork or beef along with rice, gochujang (spicy red pepper paste) and a slew of other vegetables. It's also eaten with ssamjang, a thick, savory, umami-rich paste cooked with tofu, meat, and vegetables.
But feel free to improvise. Why not make a tuna fish or chicken salad sandwich and roll it up in some red leaf lettuce and add a lot of Sriracha? Or make spring rolls but skip the rice paper wrapping and use Romaine instead?
Have a Head or Wedge of Lettuce? Grill
This is one of my favourite ways to use up lettuce before it goes bad. Cut into wedges or thick slices, dressed with olive oil, garlic, salt, and a few herbs, lettuce grills like a dream.
Romaine is the popular choice, but iceberg does well, too, since it has a relatively high amount of natural sugars, which caramelize in the heat. The char marks are just a bonus..
11 Ways to Use Stale Bread
Bread crumbs
keep a bag in the freezer at all times, where you can chuck each loaf remnant or dry slice of bread. As these add up, remove the bag from the freezer, let it thaw slightly.
its fast and easy to whiz these pieces into fine bread crumbs, with the use of either a food processor, or coffee grinder (best for smaller amounts). Then they can be used immediately, or re-bagged and store in the freezer until you want them, for making things like meatloaf, meatballs or fish cakes.
Croutons
Store-bought croutons are ridiculously expensive, and if you’re cautious about the grains and oils that you serve your family, you probably don’t want to each them anyways. Dip in oil, drain and air dry, then store in airtight container/freeze.
Bread pudding
What better way to use up stale bread than to turn it into a comforting, warm dessert? Google a Bread Pudding recipe for doing just that.
Stuffing
Bread is already stale, so dry out further, grind into smaller portions, store in air tight baggies then a container.
French toast
The key to good French toast is to ensure that the bread is thoroughly drenched in the egg/milk dip. Fresh bread will do this somewhat, but drier bread soaks up liquids with greater ease. Next time that loaf on the counter is starting to show its age, make this protein-rich and scrumptious breakfast.
Garlic bread
Put your oven on to broil, while you slather dry bread with butter and freshly minced or crushed garlic. If you’re like my husband, you might also like to add cheese, but it tastes great either way.
Stick slices on a cookie tray and pop under the broiler for about 5 minutes, until crispy and lightly browned. Serve with soup, stew, pasta or a large salad for a complete meal.
Casserole or pasta topping
Coarsely (or finely, depends on your preference) chop stale bread in a food processor. Lightly saute in a pan with some butter or olive oil, a bit of salt and pepper, and herbs of choice. Sprinkle on top of your favorite casserole or pasta dish, add a light sprinkle of shredded cheese if you like, then pop it in under the broiler for 5-10 minutes until perfectly browned and slightly crispy.
Italian Bread Soup or French Onion Soup
Ingenius women throughout history have come up with recipes that made use of their old bread, and one such delicious option is to make a soup that uses bread for a thick, hearty base.
.
Open-faced sandwiches
Lay bread out, top with roasted or grilled veggies, thinly sliced meats, cheese, pesto or anything else that appeals. Warm up under the broiler, or even on the top level of the BBQ in the summer, for delightfully warm, toasty sandwiches.
Bread salad
Instead of pasta or rice, use bread in small squares and toast to add to a salad.
Make it fresh again
After all of these options for using bread in its already stale state, perhaps what you really desire most is for it to be fresh again!
Bringing Bread Back to Life
There are several ways to reheat bread and give it the same taste and texture as it had when you walked out of the bakery with your prize. You want the starch and water inside the loaf to get moving again, so you’ll have soft, edible bread. Remember that bakery bag that the bread originally came in? Find it and put your frozen loaf in the bag.
Heat the oven to 315 degrees Fahrenheit/160 Celsius and put both bag and bread in the oven for 20 minutes. Poke the bag to test the progress, and if you need more oven time, add it. The slow heat fully thaws the insides, and the bag saves the crust from turning too crunchy. You can also defrost the bread for 3‒4 hours on the countertop and then put it into a 350F/180C oven for a few minutes to bring it back to life. Another trick is to swab the crust with water before putting it into the bag and oven. This adds moisture that was depleted when the bread was in the freezer. If you didn’t save the original bag, not to worry. But swab the crust just the same.
Reheating Slices
Place just the amount of slices you need onto a baking tray and heat at 325F/160C for 5 minutes. A toaster will work the same as the oven, but be sure the setting is on low. A microwave can revitalize frozen bread, but the critical “point of no return” is somewhere between 15‒25 seconds, depending on the power of your machine.
Sad fruit & vege
Happy fruit & vege
Which proteins should I be eating?
There are 3 macronutrients, carbohydrates, lipids and proteins.
Most foods contain a mix of all 3 in different proportions.
Current recommendations for Protein are anywhere between 15 and 30% of the overall daily intake. In general, aim for 25% of each meal (based on 3 meals/day) consisting of a protein. This follows the K.I.S method previously discussed. Makes the maths easier!
How much this varies will depend upon what you need the protein for:
Protein is obtained from both animal and plant food sources.
Animal sources can be from the meat, from offal and from by products eg. milk and egg.
Plant sources can be obtained from wholegrains, nuts, seeds and beans as the most common sources.
Types of protein foods:
Beef, pork, lamb
Chicken and other poultry
Fish
Shellfish
Offal (heart, brains, liver, kidneys)
Milk, Cheese, yoghurt
Eggs
Legumes (soy, beans, peas, lentils)
Wholegrain cereals and grains
Nuts and Seeds
Protein is made up from units called Amino Acids. There are 20 (although some sites include 2 others). These can be sub divided into Essential Amino Acids (EAA) which must be obtained from food, there are 9 EAA; and non Essential Amino Acids and are made within the body as well as obtainable from food.
Proteins can be divided into Complete /High Quality meaning they contain all 9 Essential amino acids. All animal proteins are HQ. In general, plant proteins are called Incomplete/low quality referring to the lack of at least 1 EAA. The exceptions are soy beans, quinoa and chia seeds.
I shall be expanding on this in the BLOG on Nutritional Medicine.
Protein is the only macronutrient with a recommended daily intake (RDI):
Omnivorous diet 0.8g/Kg Bwt*/day
Higher animal protein diet 0.6g/Kg Bwt/day
Lower animal protein/higher plant protein 1.1g/Kg Bwt/day
Endurance/Muscle Gain 1.1 - 1.3g/Kg Bwt/day
(*body weight)
Nutritional Qualities of protein foods:
As well as containing protein, these foods are also sources of fat soluble vitamins A (animal), D and E, calcium, magnesium, iron and zinc, B12 (animal only)
Omega 3 fatty acids in fish
Yoghurt containing microorganisms help rebalance bowel microflora
Full fat hard cheese at 30g per day can provide satiation and taste to enjoy
Eggs are a complete protein source containing B vitamins, low in fat, high in lecithin to help lower cholesterol
Nuts and seeds are a good snack food.
Health Benefits of Protein:
Protein is essential for growing bodies ie. infants and toddlers, adolescence and pregnancy.
At other times it is needed for repair and replacement, forming cell membranes and making hormones, enzyme, blood cells and antibodies to fight infection.
Protein can also be used for energy when converted in the liver to glucose (gluconeogenesis).
Protein foods can be used to treat viral infections and increased during times of illness. Eg, candida/thrush, herpes virus such as chicken pox and shingles, colds and flu.
Size of protein food intake per day:
The size of your hand at all ages is a good indication of “how much” protein you should have.
2-3 servings per day of protein food is generally adequate.
Eggs, nuts and seeds fit into a partially closed hand
Red Meat should be no more than the size and thickness of the palm
Chicken the size and thickness of the hand up to the first knuckle and
Fish the size and thickness of the whole hand.
Be Aware Factors:
Animal food proteins that are also high in fats (saturated) can cause weight gain and heart disease if consumed in large amounts (ie greater than recommended daily intake >10%)
High amounts of proteins, both animal and plant, can lead to acidosis.
Very high animal protein diets often strictly reduce carbohydrates, this can have an adverse effect on the gut microbiota- no food.
Long term use of protein foods exceeding 40-50% of total intake per day may lead to long term problems with the liver and kidneys due to the toxic products formed from protein breakdown in the liver.
High protein intake can cause Calcium to be leached out of the bones and flushed out of the body leading to low bone density and osteoporosis.
High amounts of legumes can cause gas and bloating and abdominal pain.
Proteins are an essential part of the daily diet. Try something new this month!
What shall eat? Omnivore? Vegetarian? Vegan?
We have many, many choices of both foods and "diet" plans, too many choices and it confuses people. Using the aspect of food as Nutritional Medicine will mean different types of foods, different foods within food groups, may be different meal plans depending on current health status to improve or maintain health.
I want to look at 3 broad groupings of food intake types. Omnivorous, Vegetarian and Vegan. Within each of these groupings, there are also variations.
Omnivorous
An omnivorous diet consists of both animal and plant foods and generally foods from all food groups.
However, within this "diet" type, health reasons, seasonal variations, sources including supply, likes & dislikes, means you may exclude foods within a food group eg. eat cereals & grains but may need to remove gluten for health reasons; eat dairy but lactose intolerant so need to remove or limit lactose based foods eg. milk.
Only remove whole food groups if you have been diagnosed with a food related health issue and see a dietician, a nutritionist who deals with nutritional medicine or a naturopath to ensure that what you are removing has foods in your diet that can still provide the nutrients.
You may decide to eat fish and chicken but not red meat or prefer red meat. If you are having red meat more than twice a week, limit size to that of your palm and grill, bake or bbq.
Vegetarian
This term is often used interchangeably with Vegan but whilst Vegetarian includes a more plant base concept, it can include fish (pisco), dairy (lacto) and eggs (ovo) or a semi vegetarian may include poultry. You can also do plant based most of the time and eat soy (and yes, for those who say tofu isn't food - it is!).
I suggest that if you can, try "vegetarian" meals a few times per week.
Vegan
Vegan based diets are plant based. There are also variations within vegan meals in relation to strictness and whole food groups may be removed. There may also be an ethical value with regards to a vegan diet. Many reasons why this is chosen.
If you do chose to consume a vegan diet, do your research on complementary proteins. With the exception of soy, quinoa and chia seeds, plant proteins lack 1 essential amino acid- limiting amino acid. It is considered a low quality or incomplete protein for this reason, not re quality of plant foods. Eg. cereals lack lysine and for legumes it is methionine. Over a day, you will need to consume food from both groups to ensure daily complete protein intake.
I strongly suggest before undertaking a vegetarian and more importantly, a vegan diet, that you buy a cookbook, enroll in a course or do online research for recipes to ensure you are consuming each day a range of foods to meet your complete amino acid profile as well as nutrient profile to prevent deficiency. Interesting, 2 incomplete/low quality protein foods when added together, can make a higher quality protein food.
If you have an omnivorous diet and can't cook, you too need to research what and how much you are eating and get recipe ideas!
You may chose one of the above or a mix. Select what suits you, your mind & body; be flexible; do not follow a "fad", research well, in particular the science - physiology, biochemistry and also mentally.
Digestion and Absorption Issues
Digestion - not everyone can digest plant food and if the diet is too high in legumes, the gut microbiota, whilst trying to break down the cell wall (we lack enzymes and gut flora for these), a lot of gas is produced. If you have IBS and need a managed FODMAP* diet, either reduce amount and/or frequency to avoid pain and gastric issues. This can also apply in principle to cereals and fruit. I am not going to argue against fibre obviously however, you need both soluble fibre (food for all cells and gut microbiota) and insoluble fibre (acts to brush the bowel walls), watch amount to prevent gastro discomfort.
The same applies with animal based diets. Whilst we do have enzymes designed to digest meat and dairy, if we don't chew our food and allow time for nutrients to be released and absorbed, we won't obtain the nutrients from foods. Over loading the system is a big problem with too much food, and fast absorption with processed, especially refined, foods.
Absorption can also be an issue for all types of "diets". If you are not digesting the food, whether it is plant or animal, you are not going to absorb the nutrients. This in turn can lead to malnutrition and health issues. Most often, the very thing you are attempting to avoid.
Another factor to consider is bioavailability of nutrients eg. how much of the total food/nutrients, are actually available to be absorbed and utilised. Iron for example comes in two main divisions, haeme from animals and non-haeme from plants. Haeme from red meat can be up to 65% absorbed as opposed to 35% or less non-haeme from spinach. In other words, to finally get the same amount of usable iron, you would need to consume a lot more plant food. I make this point purely for awareness not that one food source is better than the other. Swings and roundabouts.
I would advise for all 'diet" types, a yearly blood test to check factors such as TCG - triglyceride (fat) levels, BGL - blood glucose levels and cholesterol levels. If you are mainly a plant based vegetarian and definitely a strict vegan, iron & B12 levels. If you are not a big green leafy vegetable eater, folate levels may be low. Anaemia can be a result of low iron, B12 or folate.
There are Pros and Cons for all 3 types from energy levels & weight, to gut health, skin, hair & nails. Get the right balance for YOU.
As with all food intakes, you still need to watch calorie intake and fat type & amount.
So, as with everything, don't follow an emotional "fad", do your research for all types. Learn how to cook, be flexible. When using food as medicine, select wisely to improve your health. Consult a professional who can advise on Nutritional Medicine or a Naturopath . Food is a social thing for humans, so be a food friend.
Above all, enjoy what you eat.
(* Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols)
Comments