Nutritious food is the key to good health, a healthy weight and freedom from constant hunger and cravings. So what is a nutritious food? Nutritious food is as close to nature that it came from as possible and as far removed from the complicated processes developed by the food industry to refine it or remake it. Obviously some foods need some type of processing before we can eat it but we can make a conscious choice to chose foods that are as minimally processed as possible. We do have choices, if a food is highly processed using heat, chemicals, acids and other things that we suspect might be harmful to us, we can chose to just not eat it, at all. There are more than enough foods out there that aren’t overly processed to supply us all our nutritional needs.
The key to using nutritious food to maintain our health is to eat lots of the foods that are high in nutrients and relatively low in calories. One half to two thirds of our plates should preferably be cooked and uncooked low glycemic plant based foods. These are the nutrient dense foods, they give us the vitamins, minerals, antioxidants, polyphenols, phytonutrients, flavinoids and other micro and macro nutrients our bodies need. Meat, poultry, fish, dairy, whole grains and fruits go in the remaining portion of our plate. I do not advocate cutting all fats from the diet but we should choose healthy fats and eat in moderation, all fats calorie dense; a little goes a long way calorie wise. Adding foods that contain healthy fats to our otherwise nutritious food diet is the best way for us to get our required fat. Our bodies need healthy fats and they are a healthy part of a nutritious food diet. Refined flour ( white flour ) is not a nutritious food, it contains mostly calories and little else and will not be found in a nutritious food diet because it is not nutritious. Refined sugars ( and most added sugars are refined ), should have a very limited role in our diet and not be eaten on a regular basis. They should never be part of a meal that already consist of a lot of starchy or other high glycemic foods as this will compound the effect on our blood sugar levels. Sweets are better consumed with proteins and other slower to digest foods as this slows down their digestion rate and prevents the sugar spike that would normally happen.
I am not vegan, vegetarian, paleo, nor into any other classified group way of eating. I believe there are nutritious foods in all the food groups. I do believe that the majority of our diet should be plant based to be at it’s healthiest. Meats and fish are best if used sparingly and not usually used as the major focus of the meal. Eggs if eaten in moderation can be a part of a nutritious food diet. The same with dairy for most people, I prefer the fermented or cultured products such as yogurt and kefir, and I avoid the no fat version of anything. If you can afford them, I recommend grass fed or pasture raised, these contain more of the healthy nutrients we want and less of the unhealthy ones we don’t want. In the same sense that we are what we eat, our food is what it ate or absorbed from it’s environment in the case of plants. Here is a book that will give you the low down on the the real relationship between what we eat and our resulting health, it is available from our Amazon partner.
I will have more in my next post. In the meantime it you have any questions please let me know. This can get confusing so I am now doing individual coaching for those that might need some extra help getting started and/or need someone to hold them accountable and keep them on track. Contact me if I can be of service to you. As always if you know anyone that this information might help please pass it on to them. I will certainly appreciate it when you share with your Facebook and Twitter friends as well. Thanks for your help.
Thanks for visiting, you are always welcome here. May you and yours have a healthy and happy day. David Johnson