A suggested structure for creating and cooking new dishes
A suggested structure for creating and cooking new dishes
Health is defined in the World Health Organisation constitution of 1948 as “A state of complete physical, social and mental well-being, and not merely the absence of disease or infirmity”. Our daily food choices have a big impact on our physical and mental health, and overall well-being. Good and healthy food can be defined as real food that is unrefined and unprocessed as nature intended. Good food provides the body with all the vital nutrients, vitamins, and minerals it requires to work its best. Variety, balance and moderation are essential to ensure we get the full range of nutrients for good health. Food acts as a foundation medicine and affects all systems of the body. When an active lifestyle with sufficient exercise and a positive attitude are combined with a well-balanced, varied and disciplined diet, there is no limit to good health. Although the exact composition of a balanced healthy diet will vary according to each individual needs. Aspects such as their age, gender, lifestyle, physical and emotional health, physical activity, cultural environment, dietary customs and locally available foods. However the basic principles of what constitutes a healthy diet remain the same. Vegetables, fruit, pulses (legumes), nuts and seeds are important sources of vitamins, minerals, dietary fibre, plant protein, complex carbohydrates, essential fats and antioxidants.
While we know that good nutrition and physical activity can help maintain
a healthy weight https://www.safefood.eu/Healthy-Eating/Weight-Loss/BMI-calculator.aspx
The benefits of good nutrition can also help:
• Improve mental health and well being
• Prevent risk of obesity
• Increase energy level
• Improve ability to prevent illness
• Improve ability to recover from injury and illness
• Lower high cholesterol
• Reduce high blood pressure
• Reduce risk of some diseases including diabetes, heart disease, stroke, some cancers, artherosclerosis and osteoporosis
Suggested Basic Rules of a Nutritious Diet
As the exact composition of a balanced healthy diet will vary according to each individual needs
• Drink Water Mostly
• Drink at least 1.5L of Water daily
• Tea (lightly infused black, green, herbal or fruit infusions)
• Limit caffeine
• Avoid fruit juices, added sugar, colours, chemicals and particularly avoid artificially sweetened drinks
• Instead for variety add to water slices of orange, lime, lemon, cucumber, ginger, leaves of mint, basil.
• Avoid drinking large sips of cold water with meals as water with meals dilutes the digestive fluids and slows digestion. Have small sips of water at room temperature and try to drink mostly away from meals.
Eat mostly foods derived from plant produce
Choose a wide variety that have little or no processing, these foods offer the most health benefits. The majority of our diet should consist of vegetables, fruits, whole grains, pulses (legumes) and smaller amounts a variety of unsalted nuts, seeds and plant-based unrefined oils.
Choose locally produced seasonal foods where possible
These are generally fresher, cheaper, have more flavour and taste better. Locally produced foods in season are harvested at their peak providing maximum nutritional
benefit, many nutrients decline quickly in the periods of storage and travel. These also have less contaminant used to survive the long periods of travel and quarantine.
• 50% as a guidleline of your plate should consist of a good variety of fresh seasonal vegetables
• Ensure vegetables are still crunc hywhen cooked to preserve and maximise vital nutrients
• Raw vegetables are great for snacks
• 25 palm sized portions of a variety of fresh whole fruit
• Choose a wide variety of colours, particularly berries and local seasonal fruit
• Eat fruit either at least 30 mins before meals or separately to meals, or at least 2 hours after meals.
• Avoid eating fruit with dairy, particularly sour fruit with yogurt,
• Fast fermenting fruit such as berries, cherries, melon, mangoes, pears & peaches should not be eaten with other foods, other fruit such as apples,
bananas and coconut combine well with starches such as oats, potatoes, rice, rye, wheat, bread and pasta
• 25% as a guideline of your plate should consist of wholegrains such as brown rice, whole wheat pasta, whole grain bread, buckwheat, whole rye, bulgur,
millet, whole wheat couscous, wholegrain barley, whole corn, quinoa.
Eat a wide variety of pulses (legumes)
• 25% as a guideline of your plate such as lentils, beans, dried peas, sprouts and in the form of organic soy products tofu, tempeh
• Excellent sources of vegetable protein and nutrients
Limit portions of animal protein
• Choose fish (salmon, trout, mackerel, herring, sardines), poultry and eggs
• Limit lean red meat
• Avoid processed meats
• Limit dairy, cheese to 3 fingers, kefir, ½ cup of unsweetened natural yogurt, glass of milk
• Include smaller quantities of nuts and seeds
• choose a variety of each, unsalted with no additives, preferably non sprayed
• include unrefined plant based oils (olive, canola/rapeseed, oleic sunflower oil) in cooking and at the table.
Regularly consider alternative choices to vary diet.
• Choose fresh seasonal produce in order to maximise nutrients and enjoyment of preparing, cooking and eating these delicious natural real foods
• Plan tasty snacks and meals in advance to include nutrientdense foods and also low in calories.
• Remember Good daily choices impact on our health and wellbeing
Real raw salt is an excellent source of vital minerals, containing on average 80 essential trace minerals and elements required to support and maintain a good
mineral balance in the body.
This raw salt should not be confused with the more commonly used variety labelled as table salt, cooking salt, sea salt.. This denatured type of salt is highly
processed, highly refined, and is stripped of its minerals. It is bleached to give its clean white colour, has added anti-caking chemicals, and contains other
synthetic chemicals and additives to stabilise the additives. It is highly toxic to all systems in the body. Holds no nutritional benefit to the body and furthermore
depletes the body of other vital nutrients. It is directly associated with many serious health problems including high blood pressure and hypertension as the body
struggles to remove this toxic element from the heart and other organs in the body.
Raw salt is the only type of salt that can be properly used, digested and assimilated properly in the body. This natural real salt is unprocessed and unrefined.
The components of natural raw salt and its necessary minerals and elements help regulate:
• the immune system
• blood and heart
• bone and muscle health
• hormone health
• kidney health
• removal of toxins
• relieve stress and depression
• skin health
• respiratory ailments
Avoid processed foods, restaurant, fast foods, that are high in salt.
Avoid table salt, this is highly processed and bleached, losing the naturally occurring mineral elements
Only use raw whole salts labelled “unrefined”, “unprocessed” or “natural”, such as rock salt, or sesame salt
Reduce your salt content by using a variety of alternative flavourings or seasonings such as black pepper, herbs, spices, garlic, lemon juice.
Use in moderation thereafter and where possible substitute salt with other high sodium foods such as seaweeds, beets and their greens, celery, kale, parsley
and spinach increasing flavour and nutrition.
Other uses of raw salt
Skin inflammations, sore throats, bleeding or inflamed gums, abdominal pain due to poor food, bloating
To preserve nutrients from being destroyed before or after consumption:
• Avoid overcooking vegetables and fruit as this can lead to the loss of important nutrients
• Avoid processed foods with more than five ingredients listed – Recipes are great, but avoid processed
• Avoid refined foods (refined sugar, refined salt, white flour foods) and refined oils
• Avoid foods with added fats/products rich in fat, choose unrefined plant oils
• Avoid foods with added sugar, artificial sweeteners and sugary drinks
• Avoid foods with table/cooking salt that is highly processed and bleached
• Avoid chemical additives and preservatives in food and water
• Limit salt, instead of salt season with other herbs and spices
• Limit intoxicants: caffeine (coffee, tea, chocolate), nicotine, alcohol
• Avoid rich greasy food and highly seasoned food
• Avoid overeating, hurried eating without chewing properly, eating late at night.
The way we eat is as important to our wellbeing as what we eat.
Chew all food well. Plant foods especially wholegrains must be chewed well to release full nutritional value to the body.
• Set a time to eat with others (where possible) in a clean environment surrounded by pleasant sounds, aromas and conversation.
• Eat consciously and with moderation.
• Drinking water with meals dilutes the digestive juices, a small amount (4 ounces) is fine however.
• Enjoy and appreciate your food!
• Relaxation (not sleep) after food helps digest food and sleep well at night.
Differences in nutritional needs consistent with the climate and the raw materials found to the host country relative to those of the country of origin.
Health problems that may arise if this in not taken into account.
There are numerous health risks to the body and as a result to the mind with change in diet if not balanced.
Individuals coming from sunnier climates may be accustomed to a wide variety of seasonal local produce acting as functional medicine to the body. It will be
important to research nutritional content of those foods to ensure a good nutritional replacement can included in the new diet and not a poorer quality processed
variety consumed in its place.
Lack of sunlight common in colder climates, can cause seasonal affective disorder known also as S.A.D and “winter depression” in many individuals. Cravings
for carbohydrate rich foods are common when affected by winter depression, many reporting feeling better during and after carbohydrate consumption. It
is important to choose a healthy complex carbohydrate option rather than reaching for cakes, cookies etc that will result in additional deterioration to health
and wellbeing. Some of the best choices of complex carbohydrates include brown rice, legumes, millet, whole oats, whole grain breads and pastas. Vitamin
deficiencies particularly vitamin D deficiency can contribute to depression and damage your health. Essential healthy fats are used to aid the absorption of
vitamins A, E, K and D. Healthy fats to improve your diet include fish, nuts, nut butters, olives, avocados and soy bean products
Holford, P., New Optimum Nutrition Bible, 2004
Pitchford, P., Healing with wholefoods, Third edition, 2002
Wilcox, B., Wilcox, C., Suzuki M., The Okinawa Way, 2001
World Health Organisation, Constitution of WHO: Principles