Nutrition basics

It is fantastic to see that more people than ever are being mindful of the foods they choose to consume. The way that we nourish ourselves with food is a fundamental aspect of creating and maintaining health. However, what I am observing and what I myself have fallen prey to in the past is a propensity to be either fixated on micro-details, absorbed in a narrow perspective towards foods, or perfectionistic when it comes to applying what we have heard about. While it is certainly interesting to read about the mechanistic aspects of foods and their interactions with body systems, as well as reading scientific studies about health outcomes related to certain nutritional paradigms, getting too bogged down in this information can lead to overwhelm and an attitude that foods or specific compounds within foods are “good” or “bad”, cannot be considered otherwise, and therefore must be either consumed in abundance or avoided vehemently. It can also result in a complete disconnect with the idea of what it actually means to nourish ourselves.

When I was in nutrition school, we spent an extensive amount of time delving into the topic of blood sugar, and the damaging effects that elevated blood sugar can have on our cardiovascular health, metabolic signalling, immune system, hormonal balance and mood. When one of our subsequent lecturers later recommended apples as a snack for a certain clinical situation, we collectively felt uneasy and one of us asked with concern about the apple raising blood sugar and causing deleterious effects. Our lecturer had to take a deep breath and remind us that an apple grows on a tree; it is the product of sun, soil and rain; it is a neat little package of food delivered straight from the earth. It is hard to perceive a food as being harmful when you think about it that way. Further, if we want to be mechanistic about it, apples contain fibre which slows the absorption of sugars into the bloodstream and nourishes our gut bacteria, antioxidants which protect our blood vessels, and vitamin C which assists our immune system.

Things to keep in mind

After many years of being immersed in the nutrition space, delving into this topic or that body of research, I find that the same basic principles keep asserting their significance. And the great thing is that these principles that hold true across demographics, so they apply to everyone. More complicated nutritional approaches that require help from a nutritionist or naturopath may be necessary to address certain health challenges, but by implementing what I have outlined below, you can greatly enhance the quality of the food you consume.

·         Eat foods that are as close to their natural state as possible. There are some exceptions to this, but start by choosing wholegrain versions rather than their refined “white” counterparts.

·         Eat a large variety of natural foods. Focusing on variety will mean that you will be consuming a large spectrum of beneficial nutrients and phytochemicals without needing to know what they are called, which foods contain what and which food contains more of something than another. This is also the best way to help your gut microbiome to flourish. You can achieve variety by buying 1-2 fruits or vegetables each week that you have never tried before, and incorporate them into your meals. In particular, different colours indicate different groups of chemicals that are present, so “eat the rainbow”! You can aim for at least 3 different coloured foods at each meal – for example, with a breakfast of oatmeal you could have blueberries, sliced apple and pumpkin seeds; with a dinner of stir-fried chicken you could have bok choy, carrot and purple cabbage.

·         Cook meals from scratch as much as you can. Making meals yourself means you can minimise the amount and types of sugars, salt, oils and additives they contain. If using pre-prepared products (such as pasta sauces and soup mixes), choose products with ingredients that you recognise as being natural, and minimal additives.

·         Ensure each meal contains a source of carbohydrate, protein and fat. This will ensure you feel satisfied by your meals, to help with energy levels, food cravings and weight management. You may like to work with a practitioner initially to get you on track with this.

·         Try to buy fresh and local. Eating foods with a minimal amount of time between when they were harvested and when you are consuming them means you are maximising the amount of nutrients that are still remaining. Fresh food also has much more flavour.

·         Eat organic food as much as possible. This is very important! I will be writing an article on this soon and will include a link here when it is done.

·         Use lots of herbs and spices with your meals! Experiment with different ones. They will add flavour, provide you with extra phytonutrients and many of them improve the digestion and absorption of your food. You can also support your immune system, mood, hormonal health, liver health and cardiovascular health by including certain herbs in your food – a practitioner who is knowledgeable in herbal medicine can help you implement this, but initially start by adding things that you are familiar with and enjoy the taste of: things like cinnamon, thyme, basil, cayenne and ginger.

·         Maintain balance and enjoyment! These recommendations are not dogma; please feel comfortable deviating from them when you wish to. Eating is meant to be an enjoyable process, not one accompanied by guilt or stress. As much as possible, eat your meals while relaxed, in a positive environment, breathing deeply, connecting with others and taking the time to chew thoroughly. This will improve the digestive process and maximise the nutrients you are able to absorb, as well as making mealtimes a pleasurable part of your day, when you choose to take time out from the rest of your commitments and focus on nourishing yourself so that you can continue to function well and thrive.

Even though there is a lot of advice contained within the above list, do not feel overwhelmed! If you would like to implement some of the above recommendations, choose one at a time to make a priority. Look for more information about it, consider how to implement it within your life, give yourself time to feel comfortable with it – then as you are ready, willing and able, choose another point to focus on. This is how changes can become lasting and exert a significant cumulative impact on your health. And remember, “Don’t let perfect be the enemy of the good.” Do your best, and enjoy yourself along the way.

This article is intended to provide information, not medical advice. Always speak to your professional healthcare provider before beginning a supplement program or attempting to treat a medical condition.