Our dietary habits hopefully implement the principles of good nutrition:
high quality foods and sensory experiences,
rhythm of eating,
preparation for easy digestibility,
moderate amounts, chewed well, received gratefully.
Here are some specifics to guide food choices.
EAT ORGANIC NON-GMO FOOD as much as possible.
Eat Breakfast like a king, lunch like a prince, supper like a pauper. Once you have found your high-quality (organic non-gmo)food, this is the healthiest way to eat it.
There is enormous benefit to be gained by ‘breakfast like a king.’ Having 20-25 grams of protein in the morning, approximately half of our daily requirement, stabilizes blood sugar for the entire day.
A stable blood sugar is the foundation of higher functions: learning, co-ordination, mood, judgment. At 4 pm, if we are sleepy, crabby, performing motor skills poorly, making poor judgments, we need to look at breakfast protein content before we consider medical and psychiatric diagnoses. This is equally true for all ages.
Protein requirements vary by age, blood type, culture. For adults, one guideline to find your requirement more exactly, is to multiply your ideal body weight in pounds x 0.4 gm of protein. Approximately half this amount should be consumed at breakfast. The most concentrated proteins come from animal sources.
1 egg = approx.. 6 gm protein (depending on size);
1 ounce of meat, fish, poultry = 5 gm protein;
1 ounce of cottage cheese = 5-7 gm protein;
1 ounce of regular cheese = 4 gm protein;
1 ounce of milk or yogurt = 1 gm protein. (Milk and yogurt are watery, so less concentrated).
Beans, nuts, and seeds also have protein, each in varying amounts, but they are not as highly concentrated. These sources of protein are incomplete (that is, they don’t contain all of the essential amino acids humans need) , and should be combined with grains or dairy to maximize the protein quality.
From the protein sources, choose an enjoyable breakfast. Be unconventional. Consider grilled cheese, burritos, a raw milk yogurt power drink (fortified with barley grass, flax oil, brewers’ yeast), blintzes, egg nog, cheesecake (if that is the only way you will eat breakfast and it is healthy non-chemical cheesecake), cheeseburger, broiled fish, chicken, cottage cheese with garnishes — as well as the standard breakfast protein we know of (eggs, steak and eggs). By contrast, let supper be light: soup, salad, vegetables, grain, fruit. Use protein at supper like a condiment, for flavor. This pattern of eating interferes the least with liver function, maximizing its ability to provide us with vitality.
PREPARE FOOD FOR DIGESTIBILITY The cookbook Nourishing Traditions, by Sally Fallon brings research and recipes side-by-side, showing the food preparation methods which across time and in many cultures supported the greatest health. Fermented foods, soaking grains before cooking, using healthy fats are all themes. See Calcium, Fermented Foods, Essential Fatty Acids, Vitamins, Trace minerals, Basics for General Health.
Use fermented foods daily. Make raw goat or cow milk into yogurt or kefir. Make your own sauerkraut and kimchee. Use organic non-gmo miso, tamari, tempeh.
Eat ten olives per day (the type of your choice).
Use butter with your cooked greens for better mineral absorption.
Put a tablespoon of raw cream with your carrot juice to absorb the vitamin A precursors better.
Raw dairy or no dairy – if at all possible, except for butter which is mostly fat. Pasteurization and homogenization destroy delicate milk proteins, making them indigestible and promoting food allergies.
Eat 5-9 servings of fresh fruits and vegetables daily for adequate antioxidants and calcium. (Magnesium is important, better absorbed topically. See Trace minerals.)
Use wild fish, and free-range poultry, free-range meat, and free-range eggs.
Separate liquids from meals as much as possible for best digestion; drink liquids one half hour before or one and a half to two hours after a meal.
MODERATE AMOUNTS, CHEWED WELL, RECEIVED GRATEFULLY Use modest portions and nutrient dense foods, not processed foods or liquid sugars.
‘Chew your food until it is liquid, then drink it.’ ‘Chew each mouthful 50 times.’ ‘Chew and listen while someone else talks at the meal. Then take your turn.’ Mindfulness and social sharing promote healthy digestion.
The moment before we start eating, we take in the appearance of our food, the aroma, the warmth of the plate, the faces around us, and in gratitude to nature and life, begin the everyday sacrament of receiving nourishment, sometimes speaking aloud our acknowledgment.Print This Post
Nourishing Traditions, Fallon, Sally, New Trends Publishing, 2001.Print This Post