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The Nutrition Diet (in brief)
No doubt you are thinking “where’s the diet?” All this reading and no action. So before we go any further here are a few things you can do now to start you on the way to The Nutrition Diet.
1. Don’t eat potatoes with meat or fish. This is one of the things I found helped weight loss and is based on the practice of not mixing carbohydrates and protein in the same meal. If you can’t cut them out all together take half what you normally eat. You don’t have to starve. Add another vegetable to your dinner instead of potatoes. If you fancy potatoes have a baked potato with salad or stir fried vegetables or even baked beans .
2. Cut out the snacks between meals and late at night. If you regularly have crisps or chocolate go without for a set period, 2 days, three days, whatever. Then maybe treat yourself if you are desperate. But go without again but for longer this time.
3. Use as much fresh fruit and vegetables as possible, picking the freshest and ripest. Buy organic if you can.
4. Try and eat a least half your fruit and vegetables raw. A lot of the vitamins and minerals in food are destroyed by cooking. One tip – make one meal a day a raw food meal.
5. Cut back on salt. Use herbs and spices for seasoning. If you must have salt, use Lo-Salt which is a healthier option.
6. Use as many different foods as possible in your diet. Variety is the spice of life and the more varied the diet the wider and more balanced the level of nutrients in the diet.
7. Reduce the amount of fat in your diet, especially saturated fats. Also avoid trans fatty acids which includes margarines, salad dressings, processed foods, etc.
8. Use olive oil for frying or try stir frying in a little water and/or lemon juice.
9. Reduce your consumption of meats, especially red meats. They are high in saturated fats. As well as that risk, any chemicals ,such as antibiotics, used in the rearing of the animals, and toxins are stored in the fatty tissues. Three meat meals a week is plenty if you eat meat. At the same time try to reduce the portion of meat as well.
10. Eat more fish. Add oily fish to your diet at least twice a week. But not fish and chips every night! though the occasional cod and chips is a treat. Try and eat oily fish where possible – sardines, salmon, mackeral.
11. Eat more beans, chick peas, red beans, white beans, etc.
12. Add nuts and seeds to meals. Maybe in sprinkles or nibbles as a substitute for crisps etc. No salted nuts or seeds though.
13. If you smoke, stop. Or at least start cutting down. As well as the usual health warnings you have had, smoking also blocks the absorption and the proper functioning of many nutrients.
14. Drink more water – just plain tap water if nothing else available, otherwise filtered water or bottled water is preferable. Drink 6 – 8 glasses a day. As well as food, your body needs water!
15. Start exercising more, even if it is only a 30 minute walk every day. Ideally an hours exercise every day is the aim.
16. Make time for yourself. Relaxation is as important as exercise.
17. Consider taking a good quality multi vitamin tablet. Take one that is suited for your type, e.g. the over 50′s or young who have different nutritional requirements. Also take a good fish oil tablet. More on supplements later.
So to go over the proposals that I have just put forward, choose the best quality fresh food you can and try and eat more raw fruit and vegetables. Drink at least 6 – 8 glasses of water daily (not counting tea, etc.) Exercise regularly and also make time for rest and relaxation. Cut down on red meat, processed foods and fat. Take a good quality multi vitamin tablet and fish oil.
Don’t forget you can download FREE my book ‘The Nutrition Diet and Recipe Book’ from www.obooko.com under the Health and Self Improvement section.
Another Reason For Nutrition
We don’t just need food to satisfy ourselves and our hunger. The cells of the body also need nutrition. The body develops from a single cell and every part of our body is a collection of cells continually dying, being replaced, being repaired and maintained. The nutrients we get in our food have to be sufficient for cells to carry out this work as they are essential to our being.
Each cell has a nucleus containing the body’s DNA. Chromosomes are clusters of DNA molecules in a cell containing 1000′s of genes. Each cell contains 46 chromosomes in 23 pairs. Genes carry the genetic code for the formation of the body and every gene is a tiny piece of DNA.
Chromosomes are therefore part of our genetic make up. Shortages of nutrients causes cell damage including breaks in the chromosomes, which leads to disease. Folic acid is one nutrient needed for DNA repair and other nutrients also work at a cellular level providing the nutrients needed. We therefore need to be aware of the importance of a nutrient rich diet. Not just to feed us on a general level but also to supply the nutrients that are necessary for the very basics of our being – the cells.
If the cells don’t get the food needed they can’t operate properly and disease is more likely. The lack of nutients goes unnoticed until it is too late and the damage is done. This is one of the reasons that we should all be following a nutrient rich diet now, as a preventative measure and to help ensure a long and healthy life
Don’t forget you can download FREE my book ‘The Nutrition Diet and Recipe Book’ from www.obooko.com under the Health and Self Improvement section.
A Healthy Bite
The right food means healthy food.
Healthy food means natural food not processed food.
Healthy food means nutrient rich food.
After a long interest in food and nutrition I have come to the conclusions that the best diet, and one that works, is based on nutrition. Not low carb or low fat or low calorie or whatever is the latest diet fad. Nutrition is the basis for any diet and no other diet is needed. I have a book ‘The Nutrition Diet and Recipe Book’ which is available to all free of charge. You candownloadthe book at http://www.obooko.com for a copy. Obooko make no charges to download books so everything is absolutely free. It is a simple process and makes things easier for me. I am giving away the book as I believe in what I have written and I am sure it will help convince you that a nutrition based diet is good for you.
Following on from my book this site will therefore look at all types of food and diets, good foods, bad foods, nutrition and health.
So there we are, as well as food, nutrition and diets we will look at the latest health and nutrition news and the latest research, including how diet and nutrition can benefit health and why you don’t always have to resort to the doctor or medicines to improve your health. I will include my own food experiences and hope you will include your own experiences and any special recipes in your comments.
One more formal point. Please note that the information is this site is not intended to diagnose, treat, cure or prevent health problems. Consult your doctor or qualified health practitioner if you think you may have a health problem and before implementing any dietary or lifestyle changes.
Don’t forget to make sure that when you eat, every bite is a healthy bite.
