Food is associated with culture, traditions, religions, celebrations and being social. Many cultures make mealtime a lengthy event where they spend hours, at time, to talk, drink and sometimes dance. My experiences traveling abroad I did not observe a focus on calories, or how much fat the food had in it. Preparing the food, in many cultures, is an event, as well. One would think they are achieving a balanced diet. This is my subjective observation.
In our country there are a lot of fad diets, “take off pounds fast” slogans, eating disorders and Fast-Food consumption because of time. Education about each food that we need to stay healthy, may not be readily available to some people. As “rich” as our country is, we still have people going hungry/starving. Socioeconomics play a big part in poor nutrition. Unfortunately, in our country, eating healthy is more expensive than not. The fine balance of nutrients is often not achieved.
Then there are the populations of people that have a variety of diseases or disorders that require avoiding certain food and eating more of others. Examples are individuals that have diabetes, cardiovascular disease, stomach issues and many cancers. The “fun” in eating can disappear and can break down the family dynamic of sharing meals together.
The nutrition fact sheet I included with this post identifies the foods our body needs. Each one plays a part in the function of our body.
Definition of Nutrition:
“The process of providing or obtaining the food necessary for health and growth”
Oxford Languages
“The process of taking in food and using it for growth, metabolism, and repair.”
Many studies have shown that people take more supplements/vitamins than their body needs. Some of these aren’t problematic, because what is not used by the body, is excreted in our waste. On the other hand, many supplements/vitamins are taken by those that don’t have a deficiency, which can lead to toxic levels, irregular heart beat (potassium) and other health problems that they didn’t have before. Ideally, we consume the nutrients we need, naturally, in our food. The foods that are most beneficial are non-processed or have been minimally processed. Highly processed foods do not achieve the same nutritional goals. I am not suggesting people should not take vitamins/supplements. They can be a wonderful thing, if we need them. A multi-vitamin or prenatal vitamins make sense. Before you begin taking a specific vitamin or supplement you may want to consider checking with your doctor to see if you have a deficiency. If you don’t need a specific vitamin/supplement don’t take it.
An example of a great, low-cost item is a banana. Bananas are rich in the following vitamins:
A banana has eight B Vitamins: B1 (thiamin) B2 (riboflavin) B3 (niacin) B5 (pantothenic acid) B6 (pyridoxine) B7 (biotin) B9 (folate-folic acid) and B12 (cobalamin)
The B Vitamins serve many purposes in our body:
- Improves metabolism, by helping break down carbohydrates
- Stimulates the nervous system, leading to prevention of many disorders
- Promote growth of red blood cells
- Improves digestion
- Helps keep our hair and nails healthy
- Improves mental well-being
- Boosts our immune system
- Increases HDL (good cholesterol)
- Production of some hormones that help our body relax
- Helps prevent specific birth defects (example is the folic acid-folate)
- Decreases risk for macular degeneration.
These are not all the benefits of the group of Vitamin B’s, nor does a banana cover all these benefits. It is an example that we do have many foods that are rich in nutrients and can enhance wellness or healing.
Foods that help boost our Immune system: to stay healthy and in healing:
- Fruits/Berries
- Vegetables (Broccoli, Dark greens, Asparagus, to name a few)
- High Fiber foods
- Legumes
- Monosaturated Fats (Avocados, Olive oil, nuts, nut butters and seeds)
- Polyunsaturated Omega 3 Fats (walnuts, flax seeds, salmon, herring, sardines and mackerel)
- Tea
- Coffee
- Dark Chocolate (70% cocoa or higher cocoa solids)
- Herbs, Spices (turmeric, ginger)
My disclaimer is that all things in moderation. I wouldn’t want someone to suddenly go on a banana diet. Like all the intricate ways our body functions and how it depends on the entire system to stay healthy- so does our nutritional intake.
Okay, right about now you are probably thinking, “fun”, where is all the “fun” Michele mentioned. Well, learning what foods are the best for you is the first step. Then planning and making colorful, flavorful recipes to eat, by yourself or family or friends. What an opportunity to teach our children how to cook and what to cook. Having a beverage with a friend or spouse while you cook together can be a great time to “catch up” or at times can be a romantic experience. I know many of you have watched cooking shows and you probably even found one or two you really liked. Heck, cook with your children, a friend, spouse and make a video of it. What fun that would be to watch later, with popcorn. Being silly (remember releasing those endorphins) in the kitchen. My oldest daughter and I would listen to music and cook in the kitchen together. Suddenly, we were dancing and laughing. We called it “Kitchen Aerobics”. Wonderful memories for both of us. She is an incredible cook, as my mother is, and I believe I am too. My daughter Jessica will be doing some cooking videos for this website, focusing on delicious vegan recipes.
The nutrition series on my website will also look at foods that individuals with health issues can enjoy and get the nutrients they need for their specific health problem. Look for foods that taste good and promote wellness and nutrition that heals and repairs.
There are many reputable websites that provide information about nutrients and what foods eaten together will provide the most benefit. They have nutrition facts/education at Harvard website, Mayo Clinic, University of California San Francisco, to name a few. If you go to websites, including mine, that discuss anything about your health be sure to cross reference it. It is your body!
I have had my cancer doctors and the specialist I see for my pancreatic disease, recommend I go on a plant-based diet. I am still learning how to put that together, making it meet the criteria I was given for my health. I want it to taste good and be fun. I have limited amount of fat I can consume. Fat causes my pancreas to react, and it is very painful. Fat (I mention healthy fats in this article) makes food taste better, so I must find alternatives. I have two daughters that are vegan, and they both offer great tips. Jessica creates amazing plant-based meals, so I will be watching her video, with all of you.
Please understand, because it was recommended that I be on a plant-based diet for my health issues, doesn’t mean that it is what everyone should do! You would miss out on many things you enjoy and that provide your nutrients. I will share, my biggest struggle is giving up my nightly, low fat, dairy ice cream. I have a bowl of Dreyer’s Slow Churned, Low fat ice cream or some other brand, low fat whip cream and I sprinkle Chocolate Malted Milk Powder over the top. Okay, true confession…sometimes I break up a cookie and sprinkle it on top.
I plan on sharing recipes on this site that can fill a variety of individual needs and pleasures.
Websites I recommend for individuals with limitations on what they can eat:
- American Diabetes Association
- American Heart Association Recipes
- The Medical sites I mentioned above have suggestions for Celiac Disease, Irritable Bowel, and many other health issues that require a special diet.
Remember to get excited about what you eat, bring that excitement to others and eat healthy.
Wellness: The Mind, Body and Spirit Connection.
