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A Basic outline of eating to support health. Vegetables, Herbs and Spices A high % every day include, Colour, Variety, and seasonal. They are vitamin and mineral rich, Alkaline forming and High in potassium to displace sodium, Contain many valuable Phytochemicals or plant chemicals which have been shown to have many health promoting properties. Protein foods Main focus on vegetable proteins i.e. peas, beans, lentils, nuts, seeds and soya. As well as animal proteins, meat eggs and fish. Some people eliminate milk and dairy foods. Fruits, nuts & seeds Emphasis on berry fruits particularly but all fresh fruit is good. Avoid fruit juices and dried fruits unless accompanied by other foods i.e. cereals, nuts and seeds. Good fats Found in oily types of fish, nuts seeds, nut oils, seeds oils, nut butters, seed butters. Rich in fat soluble vitamins A, D, E and K. Rich in essential fatty acids omega 3 and 6. Avoid Trans fats and Hydrogenated fats and Processed meats if possible. Whole grain cereals Known as complex carbohydrates or slow releasing carbohydrates i.e. a slower release of insulin production. Foods with a low Glycaemic Load. ex. Oats, wholegrain cereals, brown rice, quinoa, whole meal flour, muesli .etc. Sugar, sugary foods and processed foods Also known as simple carbohydrates or fast releasing carbohydrates. Foods with a high Glycaemic Load. These send blood sugar high quickly and cause a rush in insulin release. To much Insulin is inflammatory, inflammation drives disease, insulin is also known as a hormone disruptor, it can suppress the functions of the immune system, encourages the release of insulin growth like factor which can lead to abnormal cell growth. Too much insulin can lead to insulin resistance which can lead to type 2 diabetes. Excess sugar is easily stored as fat which can lead to obesity. Sugar has no nutritional value at all and can quickly lead to feelings of low energy. Examples of simple carbohydrates are; White foods, Sugar and foods that contain sugar, confectionary, jams etc, alcohol etc. Be aware of hidden sugar in processed foods and even foods that claim to have health benefits. Learn to read labels. Use xylitol. Stevia, sweet freedom syrup or agave syrup to sweeten foods. These are not without their critics but will sweeten food without affecting insulin levels. Note that dark chocolate (70% +) is considered beneficial in moderate amounts. See books; The GLyceamic Load and The GL diet book both by Patrick Holford