Whole Foods for Whole Health - Part 1

All information is from Mommy Diagnostics: The Naturally Healthy Family's Guide to Herbs and Whole Foods for Health by Shonda Parker, also the author of The Naturally Healthy Pregnancy.

Approaching Diet and Nutrition

 Red Flags Related to Diet and Nutrition:

1) Enriched Flour in ingredients list: Flour must first be depleted in order for it to have been enriched.

2) Amount of processing involved in food. The more processing, the more nutrients lost.


3) Preservatives: BHT, BHA, Sodium Nitrite and Nitrate, Propyl Gallate, Sulfer Dioxide, and Sodium Bisulfate. Just why is it even bacteria won't touch the stuff?

4) Caffeine, alcohol, tobacco. All deplete the body of ESSENTIAL nutrients.

5) Artificial coloring: Esp., FD&C Red No. 1, Orange B, Red No. 3, Red No. 40, Yellow No. 5, Blue No. 1 and Blue No. 2 and artificial flavorings: MSG (if you are allergic), quinine.

6) Chemicals of any kind, particular artificial sweeteners: saccharine, aspartame.

7) Natural additives: sorbitol.

WHOLE FOODS FOR WHOLE HEALTH:

The following is a list compiled to give an idea to the beginners of "whole food" eating what they can substitute for their usual processed ingredients:

WHOLE FOOD ---->PROCESSED VERSION

*Freshly Ground Whole Grain Flour ---> Packaged white, wheat, rye, barley, oat flour

*Purified Water (or I will add teas sweetened with a natural sugar, in moderation.) ---> Soda, Kool-Aid, etc.

*Unsweetened Fruit Juices - Fresh squeezed is best, frozen better, bottled okay ---> Juice "cocktails" or "drinks", powdered, artificial-flavored drinks.

*Herbal Teas and Green Tea ---> Black tea, Coffee

*Whole Wheat Pasta, Spelt Pasta, Sesame Pasta ----> White Pasta of any shape.

*Brown rice, buckwheat, millet, barley, rye, oats, etc. ---> White Rice, Refined Grains

*Whole Grains - whole, freshly cracked or rolled ----> Boxed Cereals, Processed Grains

*Whole Grain Toasted Bread Crumbs ---> Boxed Croutons

*Whole Grain Crackers ---> White Flour Crackers

*Unrefined Oils - cold pressed or extra virgin olive oil ---> Hydrogenated fats and shortenings, refined oils.

*Butter ---> Margarines, Spreads

*Goat Milk, Certified Raw Milk ---> Homogenized, Pasteurized Milk

*Certified Raw Milk Cheese - "It's Naturally White" ---> Dyed, added to, homogenized, pasteurized cheeses.

*Plain Yogurt with Live Cultures ---> Sweetened varieties or frozen varieties.

*Cultured Dairy Products ---> Uncultured, sweet dairy products.

*Unfiltered, unpasteurized apple cider vinegar ---> Distilled vinegar.

*Baking Powder without Aluminum or Yeast ---> Baking Powder containing Aluminum.

*Low Sodium Baking Powder (aluminum free) ---> Baking Soda

*Carob Powder ---> Cocoa, chocolate

*Uncooked, unfiltered Raw honey - 1/2 c = 1 c sugar; Grade A Pure Maple Syrup ---> White sugars (sucrose, dextrose, glucose, corn syrup, HFCS)

*Unsulphured molasses, fruit juice/purees, dried raw cane juice, fructose in small amounts ---> Brown Sugar

*Baked Chips, Popcorn, Dried unsulphured fruits, raw nuts, granola ---> Fried chips, sulphured dried fruits, candy, snack items with added sugars, dyes, preservatives, other additives.

*Organic fruits, vegetables, and grains ---> Conventional fruits, vegetables, and grains.

*Unhydrogenated peanut butter made with 100% peanuts without added sugar (or salt, if preferred), sesame butter (tahini), cashew butter, almond butter. ---> Commercial peanut butter and other nut butters

*Raw, lightly steams, grilled vegetables ---> Boiled, fried vegetables

*Raw fruits ---> Canned or frozen fruits with added sugar

*Chicken, turkey, deer, beef, (pork - organically and naturally raised, free range) ---> Commercially raised animals fed grains/hay treated with chemicals and given chemicals to keep them "healthy"

*Beans, peas, lentils, whole grains, etc ---> Other protein sources not from animals.


STANDARD DAILY REQUIREMENTS:


~Whole Grains, Complex Carbohydrates - 11 Servings
~Fruits and vegetables - 5 Servings
~Meats - 1-2 Servings
~Oils, Fats - 1 Small Serving





(From Pages 33-35)