|food pyramid where it says we need to eat fruit on a daily basis
Before I share with you what whole food nutrition is, let's first look at the food pyramid.
Breaking down the Food Pyramid, we need 6-11 servings of grain products per day, 3-5 servings of vegetables in a day, 2-4 servings of fruit in a day; 3 cups of dairy products per day, 2-3 ounces per day of meat or alternatives, which equals 3-5 servings. Now let's look at a diet chart.
This chart is a summary of our main nutrients, their sources in our diet, as well as their functions in the body.
Complete proteins: meat, poultry, fish, eggs, milk, yoghurt, cheese.
Incomplete proteins: nuts and seeds; beans and pulses; grains.
Protein consists of 23 amino acids, most of which we create in our bodies, but 8 of which (9 in children) we get from our food.
Complete protein foods contain all these amino acids; there are 3 groups of. Incomplete protein foods, items from which can be combined in order to make complete proteins.
Just remember proteins are the building blocks of all tissues, and that when they work with amino acids they are both necessary for growth & repair. Antibodies, enzymes & hormones are proteins too, so protection against infection, body metabolism & coordination of tissue function depend upon a full & regular supply of all 23 amino acids.
The body cannot store any excess protein.
Polyunsaturated fats: fish & fish oils, nuts & nut oils, as well as vegetable oils. Help to absorb trace elements & fat-soluble vitamins A, D, E, & K from food. They make adrenal & sex hormones, & help to maintain a healthy balance of bacteria in the gut, healthy skin & circulation.
Saturated fats: dairy produce, meat, processed fats, refined oils, coconut oil , palm oil.
Essential fatty acids (in polyunsaturates): edible seeds of certain leguminous plants such as peas, beans, or lentils, unrefined vegetable oils, oily fish, fish liver oils. Provide concentrated energy, as well as insulation & protection. With the exception of coconut oil, keep others to a minimum as too much may lead to cardiovascular disease, obesity, etc.
Helps to normally develop both the nervous system & the immune systems. With proteins, they form the major structural part of the cell wall in all cells of the body.
Starch: whole grains, rice, pasta, bread, potatoes, edible seeds of certain leguminous plants such as peas, beans, or lentils. One of our primary sources of energy. Unrefined carbohydrates are good sources of protein, vitamins, and minerals.
Sugar: fruits & milk. Is a simple carbohydrate, as well as an energy source. Refined sugar is a source of calories but not nutritious.
Vitamin A (fat soluble): fish oils, milk products, organic liver, egg yolks & carrots.
Carotene is a source of vitamin A, which is found in green, yellow & orange veggies, orange & yellow fruits, dandelion leaves, parsley & watercress.
Builds resistance to infections, promotes growth, healthy hair, teeth, skin & gums, as well as repairing tissues. Necessary for healthy eyes, bone formation, both red & white blood cell production & foundation of hormones involved with reproduction & lactation.
Vitamin B1 (thiamin, water-soluble): Whole grains, oatmeal, organic liver, legumes, yeast, milk, nuts, lentils, seeds, eggs. Essential for turning complex carbohydrates into glucose or fat & energy production.
Vitamin B2 (riboflavin): milk, cheese, butter, yogurt, cereals, meat, brewer’s yeast, green leafy veggies, peas, beans, eggs, wheat germ. Involved with the formation of liver enzymes & the use of oxygen in the metabolism of carbohydrates, fats, & proteins stored in the liver.
Vitamin B3 (niacin): whole grains, milk & milk products, meat, fish, brewer’s yeast, green veggies, nuts & eggs. Forming enzymes needed for carbohydrate metabolism. Affects cholesterol metabolism & helps reduce fats & proteins stored in the liver.
Vitamin B5 (pantothenic acid): cow’s milk, breast milk, eggs, nuts, seeds, green veggies, brewer’s yeast, bananas, avocados, molasses, mushrooms. Metabolism of carbohydrates, fats & amino acids. Vital to normal function of adrenals. Helps maintain immune system.
Vitamin B6 (pyridoxine): fish, meat, egg yolks, whole grains, nuts, seeds, green veggies, brewer’s yeast, bananas, avocados, molasses, mushrooms. Involved in the metabolism of proteins & amino acids, sugars, fatty acids, & some minerals. Assists the making of a red bloods, antibodies, hormones, & enzymes.
Vitamin B12 (Cyanocobalamin): meat,liver, kidneys, fish, eggs, milk & milk products & beansprouts.
Also manufactured by intestinal bacteria.
Crucial for the normal development of red blood cells. Iron metabolism & a healthy nervous system.
Vitamin C (ascorbic acid): fresh fruit, fresh veggies, potatoes, leafy herbs & berries. Important for healthy skin, bones & muscles, since it produces collagen. Good for healing and protection from the effects of viruses, toxins, drugs, allergies, and foreign bodies. Necessary for cholesterol metabolism & the production of cortisol by the adrenal glands. Enhances resistance to infection & iron absorption & is an effective antioxidant.
Vitamin D: milk, & milk products, eggs, fatty fish, fish oils.
Sunlight triggers its synthesis in the skin.
Important formal calcium formation & the growth & health of bones & teeth. Increases absorption of calcium & phosphates from food.
Vitamin E: nuts, seeds, eggs, milk & milk products, whole grains, wheat germ, unrefined oils, leafy veggies, avocados, seaweeds, breastmilk. Important to the metabolism of essential fatty acids, absorption of iron, & manufacturing red cells. As an antioxidant, it protects the circulatory system, cells & cell membranes, & slows down the aging process. Increases fertility & protects against development of abnormalities & miscarriage.
Vitamin K: green veggies, milk & milk products, molasses, apricots, whole grains, cod liver oil, sunflower oil.
Synthesized in the intestines.
For the production of blood clotting notably prothrombin.
Folic acid: brewer’s yeast, green veggies, eggs, whole grains, meat, nuts & milk. For red blood cell formation in bone marrow. For metabolism of sugar & amino acids, & making antibodies. Crucial to the normal manufacture of antibodies. Crucial to the normal function of the nervous system & for production of genetic material.
Sodium: most veggies & salt. Necessary for maintenance of fluid balance and blood pressure & normal nerve & muscle function.
Calcium: milk & milk products, green veggies, eggs, nuts, seeds, dried fruit, bony fish & cereals. Needed for healthy bones & teeth, normal function of the heart, blood clot mechanisms, conduction of nerve impulses & muscle function.
Iron: egg yolks, liver, meat, molasses, whole grains, green veggies, fish, dried fruits & cocoa. Hemoglobin production, vital for transporting oxygen in the blood. Production of energy and cellular respiration.
Potassium: fruit, veggies, whole grains, nuts & seafood. Nerve conduction & muscle function, & to regulate the blood’s acid-alkaline balance, as well as that of water.
Copper: green veggies, liver, seafood & whole grains. For formation of myelin sheath around nerves, iron absorption, enzyme production, development of brain bones and with B6 of connective tissue. Acts as an antioxidant. Essential for the function of Vitamin C.
Zinc: oyster, herring, yeast, liver, eggs, beef, peas, seeds, fruit, veggies, nuts, poulty & shellfish. Has about 90 enzyems. Vital for protein metabolism. Helps prevent free radical damage of the eyes, prostate gland, seminal fluid and sperm. For normal immune function & hormone production & healthy bones and joints. Required for the release of Vitamin A from liver stores.
Cobalt: brewer’s yeast, fruit, veggies, whole grains & nuts. A component of Vitamin B12. Enhances copper absorption, and magnesium & sugar metabolism.
Manganese: green veggies, seeds, whole grains, edible seeds of certain leguminous plants such as peas, beans, or lentils, brewer’s yeast, eggs, fruits & tea. Energy metabolism, healthy bones, thyroid function, and the function of the nervous system, as well as the reproductive systems.
Iodine: veggies grown on iodine-rich soils, fruits, seafood, garlic, parsley, & Real Salt®. Important to the production of thyroid hormones which are responsible for regulating metabolism & physical & mental development.
Chromium: fruit, veggies, meat, molasses, whole grains, wheat germ, brewer’s yeast & organic foods. Vital for fat & carbohydrate metabolism, & the production of energy.
Selenium: garlic, whole grains, eggs, meat & brewer’s yeast. Antioxidant, vital for normal functioning of the liver and connective tissue, & the formation of sex hormones.
Now for the long awaited information on what whole foods are! Well, whole foods are unprocessed or unrefined, or not refined much as other grains, nor do they contain any added ingredients, like sugar, salt, or fat. Some examples of whole foods are unpolished grains; fresh fruits and vegetables; unprocessed meat, poultry, and fish; and non-homogenized milk.
So now, thinking back to the food pyramid and chart above, wouldn't you agree that if we were to attempt to achieve such a goal as to consume all of these things so as to ensure our bodies function in tip top shape, this would be very difficult, not to mention expensive? So wouldn’t it only make sense to choose a way of eating that is consistent with what we do on a daily basis? By this I mean drinking.
According to the American Cancer Society 90% of Americans do not eat the minimum recommendation of 5 fruits and vegetables a day. Interestingly, the federal government has now increased this recommendation to 9 a day so as to prevent nutritional deficiencies and therefore recommends 17-20 to prevent and treat diseases such as cancer, heart disease, diabetes, obesity, and fibromyalgia. “What, how can I possibly do that?” Not to worry! If you are thinking about taking pills, something you may want to consider is that when one takes pills, this is a foreign concept, not to mention that it takes approximately 20 minutes before it completely enters the body. This is where whole food supplementation comes in. By supplementing, in the form of an Organically Certified whole food nutritionally based drink you have all the antioxidants and phytonutrients from the fruits and vegetables.
Other factors to consider in taking pills verses a drink is relying on our memories of when, as well as how much of these pills to take throughout the day! I mean really, when you take pills, do you remember to take them regularly, and at the same time everyday? Have you ever mixed up or gotten your pills confused? Eating healthy doesn’t require hard work! In taking an Organically Certified nutritionally based drink, your body immediately absorbs 100% of the nutrients into your blood, hence the levels of antioxidants increase significantly, resulting in a reduction of free radicals in the body by 75 %. Once this takes place, you are likely to experience a reduced chance of disease/illness, while increasing the health of the cells in your body, Lord-willing.[/img]