What must man eat


Food As Medicine

Dr Michael Greger



Even for Africans, obesity and diabetes is a growing problem,
 people eat what they are used to eating and what their
parents and food culture dictates them. This unfortunately does
not exclude "Fast food" and western food full of sugar and fat,
with a basic lack of proteins, good starch, fiber and vitamins.
Nutrient excellence has been lost, due to habitual eating and thinking.

The best way to know what the body needs
 and thus what to eat most of is starting
of by investigating what the body actually does need
and especially what science knows about diet.
A good way to find out is to read scientific and statistic
equerries on diet and to listen to professionals
and the facts which they have chosen as being essential
indicators for disease and for enhancing good health
One example of such a public authority is Doctor Michael Greger.


There are five levels of food treatment (not associated with Mr. Greger):


1. Treatment of the raw food/ingredients

2. Preparation of food

3. Laying the table

4. The meal intake

5. After the meal



How to ensure safe food based on advice provided by the World Health Organization:


Wash Hands

Separate Raw and Cooked food

Cook thoroughly, but not too much, do not fry too hard, do not over boil

Black Barbecue meat and Burned Bread or any other burned material turns toxic and may cause cancer

Keep food at safe temperature

Use safe water and raw materials


Nutritional Super Foods


Here is one of the most remarkable steps in modern health science. It compares all the most prominent studies of the so called Super Foods, prioritizes & visualizes them in a so called balloon race. The diagram can be found on the webpage Information is Beautiful.


Link



Nutritional Supplements

Same type of information is done with nutritional supplements


Here is the interactive version:





Some basic health advice:


Balance your food, not too much and be physically active
More Fish and Veggies

Basically we eat too little fish and vegetables and too much salt, sugar and saturated fat.


Here is what to do:


Become satiated from healthy meals. Eat different vegetables, fruit, and corn products. Vary the different kinds of fish, low fat diary products, low fat meat. Potatoes belong to a varied meal.


Restrict drinks which contain fat, sugar, like in fastfoods, snacks, limonade and sweets.


Keep a good balance between how much energy you gain from foods and drinks, and how much calories you actually burn through physical activity.

Look at the ingredients list on each product, before you adEat balanced and you have a better chance of getting all the nutrients which is demanded to keep your healthy.
Important not to eat too much to be physically active. Makes it easier to keep your weight healthy, and strengthening your physical well being, preventing a lot of lifestyle diseases.d it to you shopping basket. Too many E-digits, is a sign for worrying.



Healh Advice


Use your "Y plate rule" every day


The Y plate rule, makes it easier to eat healthier and to follow the diet advice. Imagine a Y on you plate and add the food to you plate according to these proportions.


      • 1/5 Meat, poultry, fish, egg or low fat cheese = 20%

       2/5 Vegetables or Fruit = 40%
  •  
  • 2/5 Potatoes, whole grain bread, wholegrain rice, and wholegrain pasta = 40%


Plan Ahead


  • Make a shopping list when you are not hungry, to avoid unhealthy tempting offers at the supermarket. 

An ideal meal is a dedicated activity, turn off the TV, and avoid eating in front of the computer or while messaging on your smart devices.


Link




1) Have a meal or small snack every 3 to 4 hours. This fuels your metabolism and helps prevent binges and blood sugar crashes.

2) Combine protein (meat, fish, beans, nuts, eggs, dairy) and fiber (whole grains, fruits, vegetables) at every meal. When eaten together, these foods take longer to digest than simpler carbohydrates, so you stay fuller, longer.

3) Get up, move around, and drink water often. This daily meal plan has a wide range of calories (from about 1,550 to 2,100); if you're active you can go toward the higher end of the range.

Finally, remember that even the "perfect day" isn’t perfect if you eat the same thing over and over again. Use the principles outlined here to mix and match your own delicious, healthy meals.


Link



Wheat Grass boosts health


Growing these Wheat Grass sprouts takes no additional fertilizer or additives. Add only pure water and ensure that the grains are not flooded in too much water.


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