Food
& Nutrition: What comes next…?
We
need to change our food selection so that what we consume is rich in
‘micro-nutrients’. This will mean we move away from a diet heavily emphasizing
animal protein, processed carbohydrates and fat. No, you don’t need to become a
vegetarian, but you do need to eat lots of foods that are nutritionally dense
per calorie consumed. You often hear the expression “everything in moderation”.
If that has any validity, it doesn’t
apply to food. There are some foods that have no nutritional value whatever:
French fries, potato chips, soda, to name just a few (see my post of June 27th
“All Calories Are Not Alike…”). Conversely,
you will discover some wonderful foods you may never have tried like quinoa,
kale, tofu and all manner of beans. It also helps to begin your meal with a
salad and have veggies rather than potatoes or pasta.
About
now is a good time for a word about the “toxic trio”: most of us already know fat
and sugar (including sugar substitutes like high fructose corn syrup) are
“dangerous”; so is salt, but why? There is nothing inherently bad about their natural
occurance in the fresh, unprocessed
foods we eat. In fact, appropriate
quantities of each are necessary for a healthy, well-balanced diet. For
example, if we only ate foods with a high nutrient density score, our diet
would be too low in fat. So we have to pick some foods with lower nutrient
density scores (but preferably the ones with the healthier fats) to include in
our high nutrient diet.
The
problem with the “toxic trio” is that they are addictive. Remember that Lays
Potato Chip commercial: “I bet you can't eat just one…”? Yeah, one bag
– who can stop crunching and really close the bag after a just couple of chips?
And it’s not because they’re just sooooo
tasty as the ad would suggest; they’re addictive and the culprit is salt. And any
idea why soda has so much sugar or other sweeteners? Again, to mask the huge
amount of…salt. And, why all the salt in soda? To make you thirsty so you’ll
drink (read as ‘purchase’) more. Don’t you just love the Processed Food
Industry – they’re really concerned with our wellbeing!
In
order to identify which foods give you the most bang for your calorie, Eat
Right America created the ANDI scoring system. ANDI stands for ‘Aggregate
Nutrient Density Index”. ANDI was developed so people can quickly view the
total micronutrient content of a food. ANDI Scores are calculated by evaluating
an extensive range of food factors, including vitamins, minerals,
phytochemicals, and antioxidant capacities, based on an equal number of
calories for each food. After completing the calculations, foods are ranked on
a numerical scale of 1 to 1000, with the highest nutrient foods given a score
of 1000. All other foods are then scored relative to them. Kale, a dark leafy
green, scores 1000 while Coke scores 1.
You can access ANDI tables for "VEGETABLES", "FRUITS" AND "BULK PRODUCTS" here or on my Healthy
Cooking...with Howard page.
Making
the transition takes time and practice. One size doesn’t fit all and you will
need to discover what food substitutions work for you. There’s a gazillion
“healthy’ food sites on line: some are awesome; others, not so much. Two of my
favorite “go-to” resources are both on the New York Times: Mark
Bittman, the
The Times Magazine’s food columnist and an Opinion columnist, and author of “Food Matters,” which
explores the crucial connections among food, health and the environment, and Martha Rose Shulman who’s Recipes for Health series offers recipes with an
eye towards empowering you to cook healthy meals every day; another is Kerri
Hawkins’ blog Dietitian Drive.
“Experimenting”
is a crucial part of the journey to a healthier, fit lifestyle; embrace the
process!