In so many ways the human body is a mystery. Its
complexity will keep scientists questioning the Whys and How’s for
centuries to come. One of my jobs as a Holistic Nutritionist is to empower my
clients to take ownership of their bodies and use their mysterious machines to its
fullest potential all while keeping the process as simple and enjoyable as
possible.
When first meeting with a client my goal is to clean up their
current dietary intake taking into account the Holistic Nutrition philosophy. Natural, Alive, Good quality.
For the past 5 years I have used Haas’ 10 Keys Components
of a Healthy Diet as a foundation for my Nutrition counseling. You could say these are my 10 Commandments.
1) Natural foods – Choose foods which are in their natural state or closet to natural state. The closer to nature our foods are the more nutrients, energy and vitality they contain. Plant foods (fruit, vegetables, nuts, seeds, legumes, whole grains) should constitute 80-90% of your dietary intake. Animal proteins make up no more than 10-15% of the diet and good fats 5-10%.
2) Seasonal
foods –Buying local ensures you are buying foods from the season which you are
currently in. Hass says, Eating
seasonally is important first for providing the right type of fuel to protect
us from the climate as our environment provides the best foods to support our
health and keep us in balance. When
international foods ride in trucks for a few days they lose some of their
nutritional quality and taste. You should also keep in mind that local produce
for instance is harvested at its peak whereas non-local is picked when it’s not
even fully ripe. This ensures the produce will not rot on its way to the
supermarket.
3) Fresh
foods– Means foods which are raw or as close to freshly picked as possible.
Most nutritious to least nutritious: Raw
(includes dehydrated), Steamed, Frozen, Dried, Canned.
4) Nutritious
foods– Choose foods that are dense in their nutrients (example: orange for its
Vitamin C) and go for more nutritious food (example: romaine lettuce over
iceberg lettuce)
5) Clean
foods– Choose Certified Organic when possible. The term organic simple means foods that have not been exposed to
pesticides, herbicides, fungicides, hormones, fertilizers and other harmful
chemicals during their growing stages. More organic food in the diet means
fewer toxins in our soil, air and water and less toxic material entering the
body, therefore less work your body has to do to get rid of it and less damage
to your body. If organic is not possible wash food thoroughly with a natural
produce cleaner. My favourite: Nature Clean http://www.naturecleanliving.com/produce_wash
6) Tasty
and appealing foods– Taste comes from mineral content. The higher the mineral
content in the soil the better the food tastes. Make your food appealing by
thinking of your plate as a blank canvas and your food as the paint. Make
beautiful art with your food.
For inspiration visit here:
For inspiration visit here:
7) Variety
and rotation - A good rule of thumb is to buy brightly coloured fruits and
vegetables to ensure you are getting a variety of different vitamins and
minerals in your diet. (similar colours=similar nutrients). Make sure to rotate your foods every day. Eating the same
foods day after day can result to food intolerance's. (http://www.mayoclinic.com/health/food-allergy/AN01109)
8) Food
combining –
Eat
fruit alone - Fruit contains simple sugars that require no
digestion therefore will stay in the stomach for a short period of time. If you
eat fruit directly after a meal, the
fruit sugar will stay in the stomach and ferment on top of the other type of food
you just finished eating. Eat fruits 30 minutes before a meal or 2 to 3 hours
after a meal.
Do not mix animal proteins (chicken, fish, red meat, pork) with
concentrated starches (pasta, rice, potatoes) at a meal
Eat animal
proteins with green leafy vegetables
Eat
plant proteins (legumes, soy) with any
vegetable
Eat
nuts and seeds alone
9)
Moderation
– Smaller more frequent meals. Adopting a pattern of eating smaller, more
frequent meals provides a number of benefits to both your health and weight
loss goals. You're less likely to overeat, and you'll have a longer lasting
flow of energy to help keep you active and your mood balanced. Three main meals
plus two snacks daily is generally recommended.
10) Balance
– Find a diet that is realistic and complements your lifestyle that way it
becomes a part of your life and not just another ‘fad.’ Balance in nutrients
(macro and micro nutrients), food groups, flavours, colours and acid-alkaline,
prevents boredom and nutritional imbalances.
What are your 10 Key Components of a Healthy Diet?
Source- Staying Healthy with Nutrition Elson M.Haas, M.D.
