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The Basics of Healthy Diet

The Basics of Healthy Diet. Nuts/Seeds ： consume sparingly. Legumes ： 2 - 3 servings. Fruits ： 3 servings or more Vegetables ： 3 servings or more. Whole grains ： 5 servings or more. WA TER. 2. 1. Nuts/Seeds ： consume sparingly.

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The Basics of Healthy Diet

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  1. The Basics of Healthy Diet

  2. Nuts/Seeds： consume sparingly Legumes： 2 - 3 servings Fruits： 3 servings or more Vegetables： 3 servings or more Whole grains： 5 servings or more WATER 2. 1.

  3. Nuts/Seeds： consume sparingly Legumes： 2 - 3 servings Fruits： 3 servings or more Vegetables： 3 servings or more Whole grains： 5 servings or more WATER

  4. Knowing Water in Depth

  5. 2/3 of our body is water Basic functions of water： • - digestion, nutrient absorption • - regulation of body temperature • - blood circulation, metabolism • - nutrients and oxygen delivery • - excretion and detoxification • - joints and organs protection

  6. Short term effects: - joint pain - stomach pain - gastric ulcers - back pain - fatigue - dizziness Long term effects: - high blood pressure - asthma - allergies - migraine - pre-matured birth Dehydration -- the root of diseases

  7. Benefits of drinking more water ** slimming ** detoxification ** revamping bodily health ** healthier babies

  8. Special notes on THIRST • Last symptom of dehydration • Sensitivity to thirst reduces as one ages easier to be dehydrated! • Sensitivity to thirst increases when our body is saturated with water

  9. Daily water consumption -- 12 glasses • We lose up to 12 glasses of water daily！ • Additional 1 glass of water for every 6kg overweight • swelling patients should drink even more water

  10. Nuts/Seeds： consume sparingly Legumes： 2 - 3 servings Fruits： 3 servings or more Vegetables： 3 servings or more Whole grains： 5 servings or more WATER www.PCRM.org Physician Committee for Responsible Medicine

  11. Brown Rice-- Fundamental of Nutritional Health

  12. Know about Brown Rice and its benefits • Rice, retaining the bran and germ layers • rich in minerals (Ca, Fe, Zn, Mg, Mn, Cu, Co etc) Vitamin B complex --> daily physiological function, endocrine regulation and basic metabolism • rich in fibre and complex carbohydrates --> for excretion needs and major energy resource • contains moderate level of proteins --> basic units of growth, tissue repair and immunity

  13. Comparison of white and brown rice • When brown rice is refined to become white rice... • Nutritional lost of： -25% proteins -95% fibre -50% calcium -80% iron -75% zinc etc.. Overall lost of nutrition ~ 90%

  14. Method and tips for cooking brown rice 1. Wash brown rice 2. Soak in 4x clean water for 8hours** 3. Drain off soaking water; rinse; add in 1.5-2x water 4. Steam for 30min or cook in a rice cooker • -- try cooking with raisins, wolfberries, herbs to enhance the taste • -- when cooked, serve with (pine nuts and olive oil) or (ginger juice or carrot juice)

  15. Brown Rice and Whole Grains • Whole grains are: whole wheat, rye, spelt, oat, millet, quinoa, brown rice, barley etc • whole grains are as important as brown rice, but must not be refined • alternate brown rice with other whole grains

  16. ~50% of our diet should comprise of brown rice and whole grains Brown rice & whole grains

  17. Nuts/Seeds： consume sparingly Legumes： 2 - 3 servings Fruits： 3 servings or more Vegetables： 3 servings or more Whole grains： 5 servings or more WATER

  18. Nutritional intake from Veg & Fruits

  19. Why Vegetables and Fruits They are rich in： -- fibre (pro-and pre-biotics) -- minerals (metabolism) -- vitamins & phytonutrients (immunity boost) -- enzymes (digestion)

  20. Different Parts of a Plant • seed • fruit • flower • leaf • stem • root

  21. Plant parts and colour matrix • For optimal range of nutrients intake:

  22. Methods of Consumption 1. Wash with clean water and sea salt 2. Raw : fruit platter、salad、desserts、fresh juice 3. Cooked ：steam, light stir-fry, boil, 4. Servings：40% of our diet (V:F = 2 ：1)

  23. Organic Veg and Fruits -- high nutrients -- no chemicals -- eco-friendly

  24. Nuts/Seeds： consume sparingly Legumes： 2 - 3 servings Fruits： 3 servings or more Vegetables： 3 servings or more Whole grains： 5 servings or more WATER

  25. Legumes, nuts & Seedsas Nutritional Supplement

  26. What are Legumes, Nuts & Seeds • Legumes: mug bean, red bean, peanut • Nuts: almond, walnut, pine nut • Seeds：sesame, pumpkin seeds, flaxseeds

  27. Why Legumes, Nuts & Seeds? To supplement deficiencies in our diet: A) Proteins -- basic building block of cells -- physiological/biochemical functions

  28. B) Fats / EFAs -- cell membrane；cell division/renewal -- physiological/biochemical functions -- energy C) Minerals： -- co-factors for basic body functions -- deficiency of which, a major cause of degenerative diseases

  29. Methods of Consumption I) Raw -- sprouting: high energy & nutrition, easy to digest -- soaking: to wake the seeds up for higher nutrients and toxin hydrolysing II) Cooked -- grind into powder:easy to digest and absorb -- soaking: to wake the seeds up for higher nutrients and toxin hydrolysing

  30. Legumes, Nuts & Seeds AND Meat? -- all could be seen as supplement for protein, fats and minerals -- but, meat contains cholesterol, saturated fats and hormones (& chemicals) -- meat involves humane and ecological issue

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