The Optimum Diet? Some facts and advice

FAT

Saturated fat is unnecessary for the body. Omega 6 and Omega 3 oils are vital for the brain and nervous system, cardiovascular system, immune system and skin. A common sign of deficiency is dry skin.

Dietary sources:

Omega 3 – Pumpkin and flax seeds

Omega 6 – Sesame and sunflower seeds, mackerel, herring, salmon and tuna.

Heating or exposure to oxygen easily destroys these oils, so a fresh daily source is important.

Processed foods often contain hydrogenated fats, which are worse for you than saturated fats.

· Eat one tablespoon of cold-pressed seed oil or ground seeds per day.

· Avoid fried food, burnt or browned fat, saturated or hydrogenated fat.

PROTEIN

Most adults require roughly 35 grams per day of good quality protein.

The best sources are eggs, Soya, meat, fish, quinoa, beans and lentils. Animal sources tend to include saturated fat. Vegetable sources are generally less acid forming. Try to eat meat less than 3 times per week.

· Eat two daily servings of lentils, beans, quinoa, tofu (Soya), peas, broad beans or one small serving of meat, fish, cheese or a free-range egg.

· Avoid taking all protein from animal foods.

CARBOHYDRATE

Complex, slow energy releasing carbohydrates are preferable and should make up 70% of your total food intake.

Refined foods like sugar and white flour (in white bread, pasta etc.) lack many vitamins and minerals.

· Eat 3 or more raw or lightly cooked servings of dark green, leafy and root vegetables e.g. watercress, carrots, sweet potatoes, broccoli, sprouts, spinach, green beans, peppers.

· Eat 3 or more servings of fresh fruit such as apples, pears, berries, bananas, melon or citrus fruit.

· Eat 4 or more servings of whole grains such as rice, millet, rye, oats, whole wheat, corn, cereals, breads, pasta or pulses.

· Avoid any form of sugar, foods with added sugar, and white or refined foods.

FIBRE

Rural Africans eat about 55 grams of fibre per day compared to our average of 22g, and have the lowest incidence of bowel diseases such as appendicitis, diverticulitis, colitis and bowel cancer.

The ideal intake is not less than 35g per day. This is easy if you eat whole grains such as vegetables, fruits, nuts, seeds, lentils and beans daily. Refined foods invariably lack fibre.

· Eat whole foods – whole grains, lentils, beans, nuts, seeds, fresh fruit and vegetables

· Avoid refined, white and overcooked foods.

WATER

Two thirds of the body is made up of water. The body loses 1.5 litres per day, ensuring that toxic substances are eliminated from the body. The ideal daily intake is 2 litres.

1.1kg of fruit and vegetables per day (roughly 4 servings of each) can provide the body with 1 litre, leaving 1 litre to drink

· Drink 1 litre water per day as well as diluted fruit juices, herbal or fruit teas.

· Minimise alcohol, coffee and tea, which dehydrate you.

VITAMINS

Vitamins are needed to balance hormones, produce energy, boost the immune system, make healthy skin, protect the arteries; they are vital for the brain and nervous system. They are antioxidants; they slow down the ageing process and protect the body from cancer, heart disease and pollution.

· Eat 3 or more servings of dark green, leafy and root vegetables, 3 or more servings of fresh fruit plus some nuts or seeds every day.

MINERALS

Healthy bones, nerve signals, blood sugar levels, immune system, brain function and many other processes all depend on correct mineral intake.

· Eat one serving of mineral rich foods such as kale, cabbage, root vegetables, low fat dairy products such as yoghurt, seeds, nuts and plenty of fruit, vegetables and whole foods such as lentils, beans and whole grains.