Basic Nutrition

Oasis For Optimal Health
Eudene Harry M.D.
Practicing Medicine for over a decade

How you eat is as important as what you eat.

• Frequent small meals allow us to maintain an even energy level through out the day.
• It allows for the beginning of breakdown of carbohydrates and for the initial separation of fats.
• It also allows time for the body to notify us that we are full, therefore avoid overeating.
• Some advocate eating different foods separately to enhance absorption of certain nutrients and to avoid uncomfortable intestinal symptoms such as bloating.

BASIC NUTRITION
Goal oriented eating

• Diary products have been implicated in worsening of much degenerative condition.
• Eggs are a good source of complete protein. It also has many other essential ingredients for metabolism. The problem that may arise with eggs is not that of cholesterol content, but rather its potential role in inflammation. First, eggs can produce allergies in many individuals. Second, eggs have a high content of arachodonic acid, which is proinflammatory.
• Excess protein can also be converted to and stored as fat.
• Vitamins and mineral are essential for many if not all of the metabolic functions in the body. For example, we need vitamin B6 for amino acid metabolism.
• Variety and rotating our diet is one way to maximize our chances of obtaining these necessary micronutrients.
• Due to many factors (disease states, malabsorption, insufficient dietary intake, depletion of soil), there are times when supplementation with vitamins, minerals and even amino acids is necessary.

BASIC SHOPPING GUIDE

• When possible buy organic fruits, vegetable and meats. This reduces exposure to pesticides hormones and antibiotics used in producing these products.
• Some good choices are sweet potatoes, squash, carrots, dark leafy salad vegetables, broccoli, onions and fruits.
• Wash fresh produce with soap and water to reduce contaminants.
• Avoid chemical additives; refine sugars and flour and processed foods. This would include canned foods, cold cuts (high in nitrites and sodium).
• A good rule of thumb, the deeper and more colorful the fruit or vegetable the more nutrients and antioxidants they contain.
• Avoid carbonated beverages. Avoid bottled juices, as they are primarily refined sugars.
• Consider replacing coffee with green or white tea (good anti-oxidants).
• READ LABELS on any product you pick up.
• Avoid artificial sweeteners if possible. Consider substitution with molasses, stevia (a plant sweetener) or small amounts of honey.
• Consider investing in a juicer to make your own vegetable and fruit juices.
• Replace white starchy foods (eg. rice) with whole grains, brown rice, quinoa, couscous, and buckwheat.

Basic Metabolism

• Insulin is one of the many hormones important in energy production and metabolism.
• One of the goals of proper nutrition is to maintain balanced insulin and blood sugar levels.
• Certain foods promote balanced levels while others are contraindicated.
• Refined and process foods cause excess insulin production, which can lead to large fluctuations in blood sugar levels (thus leading to energy drain), obesity, insulin resistance (which is now considered to be one of the initial steps in the on set of type II diabetes), and increased inflammation. These types of foods are also nutrient poor and therefore can promote numerous other problems.
• Complex carbohydrates and fiber promote a more gradual release of insulin and therefore more sustained energy level.
• Good sources of carbohydrates are brown rice, whole grains, quinoa, couscous, vegetables, beans, and legumes.
• These foods are not only good carbohydrate sources, but also provides essential nutrients such as vitamins, protein (mainly legumes and beans), and minerals.
• A good rule of thumb is the deeper and more colorful the vegetable or fruit the higher is the nutrient quotient.
• Fiber is another important factor that aid with proper digestion and regulation of insulin release.
• Fiber is found in most of the complex carbohydrates mentioned above and in fruits and vegetables.
• Most of us do not get the recommended amount of fiber in our diet.
• Fiber helps to maintain good colon health. It promotes colon motility (prevents constipation), helps to dilute and remove toxins from the body, and helps the friendly bacteria in the gut perform their detoxification functions. This has been postulated as one of the ways a high fiber diet aids in the prevention of cancer.
• Fats are another important component of a healthy diet. The types of fats in our diets are important.
• Polyunsaturated and monounsaturated fats are often referred to as the good fats. The essential fatty aids (EFA) are polyunsaturated fats. They are referred to as essential because the body cannot produce them and they must therefore be obtained through the diet.
• They help in maintaining and optimizing cell integrity and the production of certain anti-inflammatory agents. This may help with improvement in circulation, skin health, cholesterol levels, among other benefits.
• Good sources of helpful fats are flaxseed, soybean, canola, wheat germ, cold-water fish and olive oil.
• Proteins are another important component of a healthy diet.
• Proteins are needed for growth, maintaining good muscle tone and condition, immunity (antibodies are proteins), wound healing, integrity and health of the internal organs and in production of other important substances (insulin is a protein hormone).
• Amino acids are the building blocks for proteins. There are also essential amino acids (must be obtained through the diet).
• The term complete protein refers to a product that has all the essential amino acids. Animal foods such as cheese, chicken, beef are examples of essential proteins.
• Vegans need to combine different vegetable protein in order to obtain all the essential amino acids.
• Excess protein intake can put undue stress on the liver (the liver is the main site of amino acid metabolism, and kidneys. It has also been theorized that consumption of excess protein may contribute to degenerative diseases such as arthritis.