Eating Well
by Barbara Cousins

HEALTHY WAY MAGAZINE ISSUE 20 ARTICLE 3

We are dependent on our health, yet all too often we take it for granted until it lets us down. Often in our busy lives we skip meals, over-rely on junk or convenience food and use tea or coffee to keep us going. Eating healthily is not just about changing to a different way of eating but is about changing our mental attitude towards food and feeding ourselves. Here are what I consider the principles of healthy eating.

Eating healthily involves putting food and feeding ourselves at the top of our priority list each day. We always find time for high priorities, whereas those jobs at the bottom of the list are often left. There is nothing nicer than coming home on a cold winter’s day to a casserole and baked potatoes already cooking in the oven. By being organised and putting food as a priority in life now, we can avoid illness and time spent sitting in doctors’ waiting rooms in the future.

So what is healthy eating?

Firstly, we need to realise that we benefit most from food when it is eaten in a natural state. Processing food robs it of vitamins, minerals and fibre whilst increasing the intake of chemical additives, fat, salt and sugar. At least if we prepare our own food from wholesome ingredients, we know what it contains.

Secondly, eat as wide a range of food as possible. Many individuals stick to the same foods each day and so run the risk of becoming deficient in certain nutrients. Some people eat only peas and carrots, rather than taking advantage of the wide range of vegetables available, or they eat wheat cereal for breakfast, sandwiches for lunch and pasta for their evening meal with biscuits in between - all wheat based products.

Whole Grain Goodness

Wheat is a grain which is all too often overeaten. Many individuals have intolerances to wheat including a number who are unaware of this. Wheat is therefore best eaten in moderation, say once per day, in order to prevent any likelihood of intolerance and also to keep the range of foods eaten as wide as possible.

There are lots of grains which can be used as alternatives to wheat, such as rice, millet, barley, rye, oats, corn and quinoa. Aim to vary the grains. Porridge or muesli can be made from flakes of grains such as rice, millet and oats. Whole grains of rice, millet, barley or quinoa can be used as an accompaniment to meals or in a stir fry. They can also be used as a snack food and eaten with fruit, nuts and yoghurt, or with savoury foods such as soup, ratatouille, mushy peas or dhal. I freeze- cook grains and toppings in individual portions making it easy to defrost and enjoy a healthy snack. Oat cakes, rye crisp bread and rice cakes make good snacks especially when spread with humous or vegetable pate. Corn in a ground form can be made into polenta. I cook and freeze polenta ready to griddle from frozen and serve to accompany meals.

Vegetables Versus Meat

Everyone now knows that they should be eating at least five portions of fruit and vegetables per day. Ideally this should be two pieces of fruit and at least three vegetables (not counting potatoes). So, rather than thinking about the meat content of meals and what to put with it, we need to start thinking about the vegetable content. When meat is eaten it should be eaten in smaller quantities and accompanied by a large selection of vegetables or salad. At least one meal each day, either lunch or evening meal, should be vegetarian. Include more beans, pulses, nuts and seeds in the form of vegetarian soups, stews, curries, nut roasts, etc. Fish is a healthier alternative to meat because it contains essential fatty acids.

The Sugar Trap

Sugar is my number one enemy and has a contributory part to play in many major health issues. By avoiding sugar, we automatically cut out many of the foods we know are not good for us - the biscuits, cakes, etc. Many individuals stay hooked on the sugary treats because they don’t feed themselves well enough. By eating sufficient of the right kind of food at regular intervals we keep our blood sugar stable, and so not only avoid sugar cravings but other problems related to blood sugar balance such as tiredness, headaches, negativity, mood swings and weight gain.

Healthy Fats

We do need some fat in our diet but this is best obtained naturally in foods such as nuts and seeds, olives and avocados. Olive oil is the best oil to use for cooking and for salad dressings though hot frying is best avoided. Avoid the use of margarine unless you cannot tolerate butter.

Dairy Produce

Milk is a natural substance which a mother feeds to her baby so animals’ milk is not meant for human consumption. Unless we have an intolerance to dairy produce we can get away with a small amount of milk used in drinks, and a little yoghurt or cheese consumed occasionally. Calcium is readily available in foods such as vegetables, fruit, nuts and pulses, so milk is not necessary. Substituting with soya or rice milk is an acceptable alternative.

Fluid Intake

Most people don’t drink sufficient fluid and what they do drink -  tea, coffee and alcohol - are all dehydrating drinks which kick the adrenal glands and so exhaust our bodies. We should consume three to four pints (two litres) of water per day, as well as other drinks, and these should be made up of healthy alternatives to tea and coffee.

Reaping the Benefits

As a nutritional therapist I am continually seeing patients reap the benefits of a change of diet. Within weeks they start to see their energy levels rising and their health problems diminishing. Try putting some of these principles into practice in order to improve your own health potential.

Barbara Cousins is a Nutritional Therapist who has been in practice in Manchester for fifteen years. She is the author of Cooking Without and Vegetarian Cooking Without, which cover eating healthily and detoxification as well as containing hundreds of healthy recipes. They are published by Thorsons and are available in bookshops.