Optimum nutrition
The essence of optimum nutrition lies in the ability to eliminate bad foods and to introduce good foods, as well as regulating volume of consumption and ensuring variety.
Consider our evolution
We have evolved over one million years on foods that provide a slow release of energy and bring with them lots of vitamins, minerals and fibre. Our digestive systems are simply not equipped to deal with the highly refined and processed foods of today, most of which are absorbed rapidly into the blood stream and come in calorie dense forms. Furthermore, processed foods are often deficient in vitamins, minerals and fibre.
Vitamins
Most vitamins cannot be made by the body, and therefore must come from the food that we eat. Lack of vitamins will lead to deficiency diseases such as scurvy and beriberi which ultimately lead to death. All food processing techniques have a detrimental effect on vitamin content.
Fibre
Found in plants such as fruits, vegetables, pulses and grains it is an important part of a healthy diet.
The recommended daily amount is 12 – 24 grams of fibre per day.
How to get more fibre, vitamins and minerals into your diet
- Try to eat at least one thick slice of wholemeal bread each day
- Always use wholegrain foods (brown rice, brown pasta, wholemeal bread etc)
- Use more peas, lentils and beans
- Eat vegetables in their skins where much of the fibre is contained (scrub first)
- Try cassava, plantain and yams (high fibre, low GI [Glyceamic Index] alternatives to potatoes)
- Eat more unsalted nuts, seeds and dried fruit, ideal for snacks and adding to cereals
Manufactures addicted to salt?
There is strong evidence linking high salt intake to increased blood pressure (a major cause of strokes and heart attacks). Yet the high levels of salt in processed foods accounts for over three-quarters of our salt intake. The current government recommendation is to eat a maximum of 6 grams a day, which is equivalent to one teaspoon of salt, but we can survive on much less. Currently most of us are eating between 10g and 12g of salt everyday .
Eat fresh and natural
As a general rule of thumb, the bulk of your daily intake should comprise natural fresh foods that have not undergone any processing. It is essential that you limit the amounts of some foods:
- Plan your eating to reduce the amount of pre packaged, or “ready made” foods that you eat
- Cut down on refined carbohydrates and introduce more whole grains
- Cut down on those foods that are high in salt