If you’re lucky enough to have your grandmother or grandfather still living, ask them about their favorite foods growing up.
One grandmother said: “I loved to pick wild blueberries during the summer. I couldn’t stop eating them. At home, my mom then made the best ever blueberry pies. In autumn, I used to pluck apples from the trees Funny you asked, I still remember those times very vividly.
She continued: “When we moved to the city my mother bought fresh fruit and vegetables from a local grocery store. She taught me how to make fruit jams, applesauce, jar tomatoes and lots of other stuff. When I shop for fruit, my mind at times flashes back to blueberry pies.”
Grandparents knew that fruits and vegetables were seasonal and at certain times of the year they were absolutely delicious. They never heard of organic foods or whole foods. Back then, it wasn’t necessary to have a PhD to read food labels.
With the present variety and abundance of foods to choose from, it’s a challenge to select wholesome foods. Sizer and Whitney in their book “Nutrition” offer five signposts to steer you in the direction of a healthy diet.
- Adequacy
- Balance
- Calories
- Moderation
- Variety
Adequacy
Adequacy means that you supply the body with enough good nutrients for it to function well. The elderly population, persons on vegan diets or those taking certain drugs are at an increased risk for nutritional problems such as vitamin B12 deficiency.
Vitamin B12 helps make your DNA and red blood cells. You need to get this “essential” vitamin from animal-based foods or supplements on a routine basis since the body doesn’t make B12.
Balance
A balanced diet means eating a variety of nutritious food groups on a regular basis. It doesn’t overemphasize protein over carbohydrates or vitamins over minerals.
Fad diets, on the other hand, more often than not mean an unbalanced, unhealthy, unnutritious diet. They promise quick weight loss without exercise. Grapefruit, liquid or
high protein diets are too restrictive to be healthy. Such diets may lead to a lack of minerals or other nutrients. For example, low levels of magnesium over time might cause irregular heartbeat and muscle weakness.
Calorie Control
xOne should limit, not completely exclude, sugars, saturated fats and salt in our diet. In an otherwise healthy diet, enjoying pastries or red meat once a week or less frequently should have minimal to no effect on your health.
Moderation
One should limit, not completely exclude, sugars, saturated fats and salt in our diet. In an otherwise healthy diet, enjoying pastries or red meat once a week or less frequently should have minimal to no effect on your health.
Variety
Some foods are a better source of nutrients than others. A varied diet increases the likelihood of getting the nutrients you need. Also, trying new foods with friends can be an enjoyable experience.
It’s a challenge to buy nutritious foods and combine them into healthy meals. Perhaps the first and most important aspect of a nutritious diet is to review your eating habits?
The Five Signposts of a Healthy Diet might be a good place to start.
References
Jeanne H. Freeland-Graves, PhD, RD, FACN; Susan Nitzke. PhD, RD Academy of Nutrition and Dietetics, Total diet approach to healthy eating; Journal of the Academy of nutrition and Dietetics; February, 2013
Position of the American Dietetic Association; Functional Foods; Journal of the American Dietetic Association, 2013
Sizer and Whitney, Nutrition –Concepts and Controversies; Cengage Learning, 14th Edition, 2017
Joseph R Anticaglia, MD; What’s It All About: Calories, Weight Loss, Basal Metabolic Rate, Doctor’s Column, HC Smart, 2017
This article is intended solely as a learning experience. Please consult your physician for diagnostic and treatment options.