By Dana Neer
I feel sorry for my dog Silkey. But please, don’t get the
wrong idea. She enjoys a good loving
home, receives lots and lots of activity, attention and petting. Plus she has very little responsibility. She enjoys a life of leisure, and because I
live in a safe and quiet community, she does very little protecting. It’s her diet that’s depressing. It’s the same meal, day after day – brown,
dried dog food. She seems to be okay
with it, never leaving an empty bowl. But
from my perspective, her diet is unappealing and dull. (Even though you won’t
admit it, I know some of you have tried dog food at least once, and will agree
with me).
Our human diets are much more interesting. Food choices can overwhelm us. Even at the most basic restaurants, options
cause us to read and re-read the menu before finally ordering. Grocery stores are lined with innumerable
options. But even with food at every
glance, many times we choose inferior options since processed foods are waiting
at every intersection of our lives beckoning us to eat them. When shopping at your local grocery store, if
the food you’re purchasing doesn’t have an ingredient list on the side of the
item, it’s a pretty sure bet that it is a single ingredient food, and you’re
purchasing exactly what is before you.
An apple is a single ingredient.
Bananas are bananas, nothing added.
Cauliflower, spinach, pears and eggs are exactly what they say they
are-single ingredient foods. With
package foods, each added ingredient is another step in the processed food
chain. Plus, many items are flavored with sugars, adding even more unhealthy
calories. Single ingredient foods should
be the focal point of our grocery list. Once you buy single ingredients, then
mix and match. You can create wonderfully
healthy meals, free from preservatives and additives.
A healthy rule of thumb is to have 80% of your diet whole
and minimally processed foods. Whole
foods are basically ones that look like what they started out being: nuts, eggs, fruits, vegetables, potatoes,
fish, beans, etc. Taken a step further, whole foods are even better when eaten
uncooked or steamed. Nutrients begin to
disappear from foods when the heating process reaches 107 degrees. So even though you may be eating good food,
cooking reduces the value. Obviously,
some food needs cooked, but raw foods are best for us. Juicing is another wonderful option for
consuming raw fruits and vegetables.
Research shows that eating a wide variety of food
provides the greatest benefit to overall health.
- Enjoy lots of raw fruits and vegetables. These food items are easy to consume because of their taste and short prep time. Peeling a banana takes just 10 seconds. An apple is always ready to go. Pull out a carrot and hit the road. Juicing takes more time, but still, a very simple process.
- Nuts and seeds are perfect sources of protein and energy, and again, very easy to prepare.
- Lean meats and other protein-rich foods, including eggs are a good source of protein, however some folks consume too much of this food source. Enjoy meats, but limit intake to a few times a week. Meat is only one of many sources of protein.
- Starchy foods such as grains (bread, cereal, and pasta), beans, peas and potatoes are carbohydrates and essential to live life with energy and gusto!
- Other foods. Consider desserts and other sweets your reward for faithfully embracing a healthy diet. Enjoy a small indulgence every day and enjoy life.
