I have begun to read through the Encyclopedia of Healing Foods, required reading for the Bauman College Certificate Program in Nutrition Consulting. From time to time I would like to share with you some of the informative facts I have learned from this resource.
Much of the first chapter talks about what to eat and what items can help prevent disease.
Seven Key Principles of the Optimal Health Diet
- Eat a “rainbow” assortment of fruits and vegetables by selecting them in a variety of colors, including red, orange, yellow, green, blue and purple
- Reduce your exposure to pesticides by eating organically, concentrations of pesticide metabolites were one sixth as high in the children who ate organic fruits and vegetables as in those eating conventional produce
- Eat to regulate your blood sugar level, high sugar, junk food diets definitely lead to poor blood sugar regulation, obesity, and ultimately type 2 diabetes and can also promote the growth of cancer and increase the risk of heart attack
- Do not over consume meat and other animal foods, the higher your intake of meat and other animal products, the higher your risk of heart disease and cancer, especially for the major cancers such as colon, breast, prostate, and lung cancer
- Eat the right type of fats, olive oil is particularly valued for its protection against heart disease, as it lowers harmful LDL cholesterol and increases the protective HDL cholesterol and helps circulate LDL cholesterol from becoming damaged by free radicals and has been proven to contribute to a better control of the elevated blood triglycerides that are so common in diabetes.
- Keep your salt intake low, your potassium intake high, a high-sodium, low-potassium diet can cause a risk of cancer, items high in potassium include apples, bananas, carrots, oranges and potatoes, in that order
- Drink a sufficient amount of water each day