Food Pyramids & General Guidelines
The Dietary Guidelines for Americans, 2005, emphasizes “fruits, vegetables, whole grains and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.” (www.health.gov/dietaryguidelines/dga2005) These guidelines also suggest that a fair amount of healthy fats, in the form of plant oils such as olive, canola, soy, corn, sunflower, and peanut oils, as well as fatty fish like salmon and mackerel are necessary components for a healthy diet.

But these guidelines don’t tell us how much of each food to ingest, leaving that choice to individuals based on “weight, gender, activity level and age.” (www.MyPryamid.gov)

So the Harvard School of Public Health created the “Healthy Eating Pyramid,” which details more specifically daily nutritional amounts from each food group. The foundation of this Pyramid rests on “daily exercise and weight control, figuring that these two elements will affect what and how you eat and how your food affects you.” (www.hsph.harvard.edu)

(The following list is based on the Healthy Eating Pyramid, starting from the bottom (lots of foods) up to the top (foods to eat sparingly.)

• Whole grain foods (at most meals) as carbohydrates mean energy
• Plant oils
• Vegetables (in abundance) and fruits (2-3 times)
• Fish, poultry, eggs (0-2 times)
• Nuts and legumes (1-3 times)
• Dairy or calcium supplement (1-2 times)
• Red meat, butter, white rice, white bread, potatoes, white pasta, soda and sweets (use sparingly)
  

Other:

• Multiple vitamin (daily)
• Alcohol (men, 1-2 drinks a day; women, no more than 1 drink daily)

Real Foods, Real Nutrition
According to Katie Feldpausch, R.D., Nutrition Counselor and Health Educator based in Battle Creek (www.nutritionforlife.50megs.com), whole foods are the basis for sound nutrition that will help a person physically, spiritually and mentally. “I recommend staying away from processed foods or those that have a long shelf life,” she says.

“And anything that has a long list of ingredients usually has additives and manmade synthetics. I promote organic foods whenever possible.”

Recent research, although not conclusive, has shown that a build up of pesticides in our bodies, those which are often found in conventional fruits and vegetables, can make us feel sluggish, mentally tired. “I’ve had testimonials from people who’ve changed to an organic diet saying they feel more energetic, slimmer and even sleep better,” Feldpausch says. “I think there’s a mental state of well-being that you’re nourishing your body more healthily.”

With the recommended increase in the amount of fruits and vegetables we’re supposed to eat daily, it’s noteworthy that organic produce typically contains more vitamin C and antioxidants than conventional produce. “A researcher analyzed the nutrient values in organics and found that five fruits or vegetables give a person 100 percent of vitamin C as opposed to eating seven to 10 conventional fruits and vegetables,” she says. “This is because organics are very nutrient dense.”

The importance of eating nutritious foods is something that Jane Oelke, N.D., Ph.D, at Borgess Integrative Medicine, Kalamazoo, (www.NaturalChoicesForYou.com) believes contributes to how a person is going to feel overall. “What we eat makes a huge difference in how our digestive system works,” she says. “In Chinese medicine, they look at different emotions that correlate to the body’s organs. For example, the liver has to do with feeling anger or irritability. Liver problems could come from too many toxins, so the person feels upset. Gallbladder issues indicate resentment and holding onto anger inside emotionally, and might come from an imbalance of fat in your diet.”

Part of Dr. Oelke’s evaluation process to determine the correct homeopathic remedy is to measure certain areas of one’s body with a biointeractive device. “This device shows us what areas of the body are stressed,” she says. “When we find the problem area we start asking questions about what that person is eating. We look at fat, protein, and carbohydrate digestion, and then we look at where a person’s metabolism function is.”

Dr. Oelke also measures antioxidant levels to see if someone is getting enough whole foods (grains, fruits and vegetables). “The minerals contained in these foods actually reduce the amount of stress in our bodies,” she says. “If we don’t get enough of what our bodies need, we then start feeling tired and irritable. It’s like our bodies are frustrated, which causes emotional stress.”

The Brain-Stomach Connection
Think of foods that nurture, make us feel good and are comforting. For Feldpausch, this conjures up the thought of a bowl of warm, rich soup, especially in the fall or winter. “In the fall and winter, it’s squash, sweet potatoes, and legumes,” she says, “foods that are more calorie dense and insulating. Summer might mean fresh artichokes, salads and fruits like watermelon and berries; eating fruits with high water content makes sense because you’re hot and need hydration. And in the winter, I like foods containing cinnamon and nutmeg. It’s really our brains subconsciously telling us when to eat and what.”

It’s our brains that “talk” to our stomachs, as there’s a direct link between the two. And because our bodies need foods from all food groups, diets that limit food categories usually cause a nutritional imbalance.

“Because nuts and oils are considered fattening,” Feldpausch says, “many people avoid them. But recent research is showing that a low-fat diet isn’t lowering the prevalence of heart disease. With a low-fat diet too many people also eliminate the good fats that protect our hearts.”

Healthy fats can actually improve cholesterol levels. Healthy fats come from foods containing Omega-6 and Omega-3. Foods high in Omega-6s are found in vegetable oils, meat and salad dressings, margarine and snack foods (cookies, crackers or chips) made with vegetable shortenings. Foods high in Omega-3 come from fish, flaxseed or flaxseed oil, soy and canola oils, walnuts and almonds. “We’re supposed to have a ratio of 6 to 1 for Omega-6s and Omega-3s respectively,” Feldpausch says. “But the typical American diet is about 20 to 1, because of fried and processed foods.”

This “fat” imbalance, where a person is getting too many Omega-6s, can stimulate an inflammatory process in our bodies, which is linked to arthritis, diabetes, joint issues, headaches and heart problems. So find the right proportion (more Omega-3s and less Omega-6s) by incorporating both food groups into your diet.

Foods to Avoid
Both Feldpausch and Dr. Oelke unanimously voice that one of the worst ingredient in foods is high fructose corn syrup, found in many of our favorite foods. “This isn’t natural,” Dr. Oelke says. “Corn syrup was developed in a laboratory in the mid 1960s and is used in many processed foods.”

High fructose corn syrup is a carbohydrate, but instead of going from our stomachs into our intestines, it goes right to our liver and is converted into cholesterol. “Some studies indicate that syrup may be causing some of the liver diseases we’ve been seeing,” Dr. Oelke says. “This causes the liver to become toxic, and our bodies simply can’t handle it after a while.”

Other foods to avoid or eat in moderation include white flour, breads, pastas and juices containing additional sugar. Excessive amounts of sweets, even those containing artificial sweeteners, are another no-no. Limiting foods that contain dyes is also recommended.

“Partially hydrogenated oils that are found in processed and fried foods need to be avoided, as well,” Feldpausch says. “And don’t be fooled by that bag of chips saying ‘0’ trans fats. If the food serving contains less than .5 grams, manufacturers can claim it’s zero. But trans fats raise our bad cholesterol and lower our good cholesterol. They’re actually more harmful than saturated fats, and no one should have more than 1 gram a day.”

Also limit the amount of acid-producing foods, such as beef, cheese, coffee and anything with sugar, as these can reduce the absorption of some nutrients and minerals in the body, causing it to break down. “Foods that are more alkaline help our bodies stay strong and healthy,” Dr. Oelke says, “such as vegetables, good fats, garlic and many fruits like lemons, limes, and cantaloupe. Lemons actually aid in the digestive process and help nutrients get into our bodies.”

Making a Clean Sweep
Make nutritional changes one at a time, but start with adding fiber to your diet. Nutrient dense carbohydrates like whole grain breads and cereals (especially those containing at least three grams per serving) provide long-lasting energy, feeding both your body and your mind.

Feldpausch recommends making specific, measurable goals when trying to improve your nutritional status. “Actually write down or tell someone that ‘I’m going to eat three fruits and two vegetables every day,’” she says. “It’s been documented that it takes about 21 days for something to become a habit, so try the fruits and vegetables for at least 21 days.”

To expedite the process, make these foods readily available. Chop up fresh vegetables right away for easy access. Set out a fruit bowl and fill it with colorful fruits like apples, pears and oranges. “Make it beautiful,” Feldpausch says. “This starts the emotional relationship people need with food, which means incorporating all of your senses. You have to visualize your food when preparing it, and take your time. Think about the crisp feel of the apple, and the way the juice feels in your mouth.”

Many people don’t know what it’s like to feel really great. They’re tired, so they have a cup of coffee or a sugary energy drink. Then their sugar levels are off balance and their energy plunges an hour later. “One person I know started drinking more water and after a few days realized how good he felt,” Feldpausch says. “Someone who eats well is radiant: their skin glows and they feel energized. So listen to your body, and if you find a regimen that works, you’ll know it.”

Sources:
www.health.gov/dietaryguidelines/dga2005
www.hsph.harvard.ecu/nutritionsource/pyramids
www.ific.org/nutrition/guidance