\nNaturopathic Doctor<\/b><\/i><\/p>\n
Many well-intentioned people, after reading books and websites or having food intolerance testing done, are left asking “What can I eat?” \u00a0With all the conflicting information and all the research claiming that this food is bad for you, don’t eat this, don’t eat that, it is no wonder that eating well has become such a struggle. It doesn’t have to be. \u00a0The following guidelines will hopefully provide some clarity.<\/p>\n
\nThe Role of Food<\/span><\/h3>\nAlthough food is at times associated with socializing and comfort, and those are important factors, it is not the primary purpose of food. Food is the fuel for the body. It provides the building blocks for <\/p>\n
\n![](\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEjci1Pdz6IHAozVvcDvFiozP8RP9i4m3P3mE6Ihf1WShP5Nhk-80IM3OE6rOzwhWJ2wNV3rMRs2MurNcytJnmW7dyKry04TRI1408S4hBqGlmljTi-1KXtX5mxeWgQJFmYrlcUKhDQXG0A\/s1600\/veg_mix.jpg\")
<\/a><\/div>\nevery function and physical structure and for metabolic processes and detoxification. The saying “we are what we eat” is true on many levels.<\/p>\n
Every food group has its purpose and role within the body. \u00a0At the most basic level, you need to eat foods from every food group on a regular basis. \u00a0The more you choose whole foods and those that are less processed, the better. The different food groups include:<\/p>\n
\n- Protein <\/a>is the building block for every muscle, organ and structure in the body. Protein <\/a>is required for hormones, enzymes and other immune and hormone functions. It is important to eat various types of protein <\/a>(meat<\/a>, eggs<\/a>, dairy<\/a>, fish<\/a>, nuts and seeds<\/a>, and legumes<\/a>)\u00a0as part of a balanced diet. Learn more about protein . . .\u00a0<\/a><\/li>\n
- Vegetables <\/a>contain needed minerals and fiber. They are essential in maintaining an alkaline environment. Aim for at least 6 cups of fresh\u00a0vegetables <\/a>a day. Learn more about vegetables .. .<\/a><\/li>\n
- Fruit <\/a>contains needed vitamins, <\/a>\u00a0enzymes <\/a>and fiber<\/a>. Aim for 1 to 2 pieces of fresh, local fruit <\/a>a day.\u00a0Learn more about fruit . . .<\/a><\/li>\n
- Fats and oils<\/a> are essential for the nervous system and to protect joints and organs. Some fats<\/a>, such as trans fats<\/a>, are best avoided, but omega 3<\/a> and omega 6<\/a> are considered essential fatty acids<\/a> and must either come through fish <\/a>and nuts and seeds<\/a> or through supplementation. Learn more about fats and oils . . .<\/a><\/li>\n
- Grains <\/a>are an essential fuel for the body and contain the highest amount of fiber. There are many different types of grains <\/a>from rice, barley, quinoa, wheat, spelt, etc. Whole grains<\/a> contain a range of nutrients including vitamins<\/a>, minerals<\/a>, protein<\/a>, fiber <\/a>and essential fatty acids<\/a>. Processed grains<\/a> are best avoided, but it is important to include some grains in your diet. Learn more about grains . . .<\/a>\u00a0<\/li>\n<\/ul>\n\nA healthy diet cannot exclude any one food group. In order for all bodily functions to occur, it is important that all nutrients be present in the right ratios for your health as each one is part of the puzzle and has a specific role to play.<\/div>\n
\nAvoid Diets<\/span><\/h3>\n\nEating healthy is not about choosing the best diet. \u00a0It is about ensuring that you recognize the importance of every type of food and that you eat adequate portions of all food groups on a daily basis.<\/p>\nThe two most popular types of diets right now include the\u00a0high protein<\/a> and low grain<\/a> diets. The focus of both of these diets is primarily on losing weight, not about achieving health. Although maintaining an ideal body weight is a good idea, the long-term impact of high protein<\/a> and low grain<\/a> diets can result in increased acid levels and are associated with a number of chronic health concerns. \u00a0Click on the links below to learn more about the strengths and weaknesses of other diets:<\/p>\n<\/div>\n\n\nThere are a very few diseases or conditions that require a specific focus on one food group. Generally speaking, if you are looking for long-term, there is only one healthy diet – a balanced diet that is high in whole foods<\/a> and that includes balanced portions of all food groups. \u00a0If you were going to choose any diet, I recommend a label-free, whole-foods diet<\/a>.<\/div>\n<\/div>\n\nImpact of Dietary Imbalances<\/span><\/h4>\n\nWhen a diet is not balanced, physiology changes. There are three main dietary imbalance patterns:<\/p>\n\n- Calorie excess, nutrient deficient. <\/b>The primary cause of obesity and most illnesses in North America is a diet that is calorie excessive, yet nutrient deficient. This generally occurs due to a diet that is high in fast foods, processed foods (especially “white” products) and packaged foods and diets that have a lot of pop, juice and other sweet beverages. When nutrients are imbalanced in the presence of excessive calories, the body is programmed to store the excess — almost as if it is waiting for the missing nutrients to balance things out.<\/li>\n
- Calorie excess, nutrient excess.<\/b> It is quite rare for someone to be both calorie excess and nutrient excess. When the body has the needed nutrients that it needs, it is not as likely to store the excess, or if it does store the excess it is less likely to result in chronic diseases. When a diet is balanced, the internal programming is to excrete what is not needed.\u00a0<\/li>\n
- Calorie deficient, nutrient deficient.<\/b> A calorie deficient, nutrient deficient diet will result in the body down-regulating. Bodily functions will literally slow down as a way of reserving the use of energy. A person’s constitution and the specific makeup of nutrients will determine in what way the “slow down” manifests. For some it will show up as hair loss, weak nails or skin, for others as developmental delays or cognitive decline and for others it will result in disease of some sort such as cancer or autoimmune disease.<\/li>\n<\/ol>\n<\/div>\n
<\/p>\n
\nFood Alterations<\/span><\/h3>\nFood has gone through a number of changes over the years. For the majority of people, food is not based on what you hunt, gather and grow. \u00a0It is instead, what you pick up at the market or store. <\/p>\n
Many of the alterations of food have been done to extend shelf-life and to allow for food to be preserved. \u00a0Historically, food alterations were done to alter the colour, flavour, texture or smell of food. \u00a0In the last couple of decades, genetically modified foods<\/a> have added a whole new level of complexity to food. Another way that food is altered is by fortifying food and water with added nutrients. This sounds like a good idea, but it is not as great as it sounds. (stay tuned for a blog next month on this topic!)<\/p>\nIt is important to keep in mind that most alterations of food are done to make it more appealing. Other than some natural food preservatives, it is not done to make food more healthy.<\/p>\n
Most packaged food has been altered in some way. Click on the links below to learn more about the impact of food alterations including:<\/p>\n
By choosing whole foods<\/a> you will be limiting your exposure to food additives<\/a> and food colourings<\/a>. By choosing organic food<\/a> you will limit your exposure to harmful herbicides and pesticides<\/a> and genetically modified foods<\/a>.<\/p>\n\n<\/p>\n\nFactors that Affect Food and Eating<\/span><\/h3>\n\nThe following factors impact what food you should eat.\u00a0<\/p>\n
\n\n- Your Constitution<\/a>\u00a0determines what makes you unique. There is a tendency to evaluate food as “good” or “bad”, when in reality what you want to do is to look at whether a food is good for you or not. \u00a0Your constitution<\/a>, your individual food sensitivities<\/a> and allergies,\u00a0<\/a>and everything else that makes you unique is what determines whether or not a particular food is healthy for you. It is not about the food itself. Check out my blog<\/a> on How Do You Achieve Health<\/a>, for more about this.<\/li>\n<\/ul>\n
\n- Temperature Outside<\/i><\/b> – a general rule of thumb is that the temperature of your food should be opposite to the temperature outside. \u00a0This is especially true in the winter for those people that tend to be cold or for those that have conditions that are worse in cold, damp weather. Check out my blog on Healthy Fall and Winter Eating<\/a>.<\/li>\n<\/ul>\n
\n- Movement<\/a>. The more active you are the more nutrients that you will burn through.\u00a0Many people associate being active with needing more protein, when in fact what you require is more water <\/a>and more minerals<\/a>.<\/li>\n<\/ul>\n
\n- Health Status<\/b><\/i> – What is ideal for you to eat depends on your level of health. Eating is one of the best ways to help the body function. It is meant to change based on what is going on at any particular time. During acute illness, such as a cold or flu, it is best to drink a lot of fluids, consume non-dairy, non-wheat soups (like chicken soup) and to rest and stay warm.\u00a0Check out my blog on\u00a0Prevention and Management of Colds and Flu<\/a>. Digestion\u00a0works best when a person is relaxed. When under stress or when rushed it is better to have smaller meals and to eat foods that are easy to digest. The ideal diet for most chronic conditions, such as diabetes, hypertension, high cholesterol, arthritis, etc is a whole foods diet customized to your unique constitution. \u00a0There really is not a specific diet for each condition. \u00a0Only a few conditions, such as cancer, require a specific diet for a period time to help a person undergo treatment or to support the body in making a physiological shift.<\/li>\n<\/ul>\n
\nI encourage you to see food as a wonderful way to help you manoeuvre through the twists and turns of life. What you eat is meant to change based on age, season, health status, activity level, etc. By seeing food as fuel for the body and understanding the properties of food (i.e., heating versus cooling) and the specific nutrients you get from food it is easier to work with your food to achieve health.<\/p>\n
\nWhat Next?<\/span><\/h3>\n\n\n
\nWhen people want to become healthier the focus is often about removing “the bad” out of their diet. \u00a0There is a lot of merit to this, but I encourage you to put an even greater focus on adding in “the good”. \u00a0Adding in more water, vegetables or even different types of vegetables<\/a>, or adding in some nuts and seeds<\/a> or lean protein<\/a> is often mentally and physically more appealing than removing or feeling restricted in what you can eat. \u00a0There is a nice video on Netflix called “Hungry for Change”<\/a> that I encourage you to watch.\u00a0<\/div>\n\nIf you question whether or not your diet has been balanced, you may want to do some testing for mineral or protein levels, or to assess overall metabolic functioning. \u00a0Most of this testing is either done through hair or urine. There are a number of ways that your naturopathic doctor can assist you in determining your overall status for each nutrient category and ways to address any imbalance.\u00a0<\/p>\n<\/h3>\n<\/div>\n
<\/a><\/div>\nevery function and physical structure and for metabolic processes and detoxification. The saying “we are what we eat” is true on many levels.<\/p>\n
Every food group has its purpose and role within the body. \u00a0At the most basic level, you need to eat foods from every food group on a regular basis. \u00a0The more you choose whole foods and those that are less processed, the better. The different food groups include:<\/p>\n
- \n
- Protein <\/a>is the building block for every muscle, organ and structure in the body. Protein <\/a>is required for hormones, enzymes and other immune and hormone functions. It is important to eat various types of protein <\/a>(meat<\/a>, eggs<\/a>, dairy<\/a>, fish<\/a>, nuts and seeds<\/a>, and legumes<\/a>)\u00a0as part of a balanced diet. Learn more about protein . . .\u00a0<\/a><\/li>\n
- Vegetables <\/a>contain needed minerals and fiber. They are essential in maintaining an alkaline environment. Aim for at least 6 cups of fresh\u00a0vegetables <\/a>a day. Learn more about vegetables .. .<\/a><\/li>\n
- Fruit <\/a>contains needed vitamins, <\/a>\u00a0enzymes <\/a>and fiber<\/a>. Aim for 1 to 2 pieces of fresh, local fruit <\/a>a day.\u00a0Learn more about fruit . . .<\/a><\/li>\n
- Fats and oils<\/a> are essential for the nervous system and to protect joints and organs. Some fats<\/a>, such as trans fats<\/a>, are best avoided, but omega 3<\/a> and omega 6<\/a> are considered essential fatty acids<\/a> and must either come through fish <\/a>and nuts and seeds<\/a> or through supplementation. Learn more about fats and oils . . .<\/a><\/li>\n
- Grains <\/a>are an essential fuel for the body and contain the highest amount of fiber. There are many different types of grains <\/a>from rice, barley, quinoa, wheat, spelt, etc. Whole grains<\/a> contain a range of nutrients including vitamins<\/a>, minerals<\/a>, protein<\/a>, fiber <\/a>and essential fatty acids<\/a>. Processed grains<\/a> are best avoided, but it is important to include some grains in your diet. Learn more about grains . . .<\/a>\u00a0<\/li>\n<\/ul>\n
\nA healthy diet cannot exclude any one food group. In order for all bodily functions to occur, it is important that all nutrients be present in the right ratios for your health as each one is part of the puzzle and has a specific role to play.<\/div>\n\nAvoid Diets<\/span><\/h3>\n
\nEating healthy is not about choosing the best diet. \u00a0It is about ensuring that you recognize the importance of every type of food and that you eat adequate portions of all food groups on a daily basis.<\/p>\nThe two most popular types of diets right now include the\u00a0high protein<\/a> and low grain<\/a> diets. The focus of both of these diets is primarily on losing weight, not about achieving health. Although maintaining an ideal body weight is a good idea, the long-term impact of high protein<\/a> and low grain<\/a> diets can result in increased acid levels and are associated with a number of chronic health concerns. \u00a0Click on the links below to learn more about the strengths and weaknesses of other diets:<\/p>\n<\/div>\n
\n\nThere are a very few diseases or conditions that require a specific focus on one food group. Generally speaking, if you are looking for long-term, there is only one healthy diet – a balanced diet that is high in whole foods<\/a> and that includes balanced portions of all food groups. \u00a0If you were going to choose any diet, I recommend a label-free, whole-foods diet<\/a>.<\/div>\n<\/div>\n\nImpact of Dietary Imbalances<\/span><\/h4>\n
\nWhen a diet is not balanced, physiology changes. There are three main dietary imbalance patterns:<\/p>\n- \n
- Calorie excess, nutrient deficient. <\/b>The primary cause of obesity and most illnesses in North America is a diet that is calorie excessive, yet nutrient deficient. This generally occurs due to a diet that is high in fast foods, processed foods (especially “white” products) and packaged foods and diets that have a lot of pop, juice and other sweet beverages. When nutrients are imbalanced in the presence of excessive calories, the body is programmed to store the excess — almost as if it is waiting for the missing nutrients to balance things out.<\/li>\n
- Calorie excess, nutrient excess.<\/b> It is quite rare for someone to be both calorie excess and nutrient excess. When the body has the needed nutrients that it needs, it is not as likely to store the excess, or if it does store the excess it is less likely to result in chronic diseases. When a diet is balanced, the internal programming is to excrete what is not needed.\u00a0<\/li>\n
- Calorie deficient, nutrient deficient.<\/b> A calorie deficient, nutrient deficient diet will result in the body down-regulating. Bodily functions will literally slow down as a way of reserving the use of energy. A person’s constitution and the specific makeup of nutrients will determine in what way the “slow down” manifests. For some it will show up as hair loss, weak nails or skin, for others as developmental delays or cognitive decline and for others it will result in disease of some sort such as cancer or autoimmune disease.<\/li>\n<\/ol>\n<\/div>\n
<\/p>\n
\nFood Alterations<\/span><\/h3>\n
Food has gone through a number of changes over the years. For the majority of people, food is not based on what you hunt, gather and grow. \u00a0It is instead, what you pick up at the market or store. <\/p>\n
Many of the alterations of food have been done to extend shelf-life and to allow for food to be preserved. \u00a0Historically, food alterations were done to alter the colour, flavour, texture or smell of food. \u00a0In the last couple of decades, genetically modified foods<\/a> have added a whole new level of complexity to food. Another way that food is altered is by fortifying food and water with added nutrients. This sounds like a good idea, but it is not as great as it sounds. (stay tuned for a blog next month on this topic!)<\/p>\n
It is important to keep in mind that most alterations of food are done to make it more appealing. Other than some natural food preservatives, it is not done to make food more healthy.<\/p>\n
Most packaged food has been altered in some way. Click on the links below to learn more about the impact of food alterations including:<\/p>\n
By choosing whole foods<\/a> you will be limiting your exposure to food additives<\/a> and food colourings<\/a>. By choosing organic food<\/a> you will limit your exposure to harmful herbicides and pesticides<\/a> and genetically modified foods<\/a>.<\/p>\n
\n<\/p>\n\nFactors that Affect Food and Eating<\/span><\/h3>\n
\nThe following factors impact what food you should eat.\u00a0<\/p>\n
\n- \n
- Your Constitution<\/a>\u00a0determines what makes you unique. There is a tendency to evaluate food as “good” or “bad”, when in reality what you want to do is to look at whether a food is good for you or not. \u00a0Your constitution<\/a>, your individual food sensitivities<\/a> and allergies,\u00a0<\/a>and everything else that makes you unique is what determines whether or not a particular food is healthy for you. It is not about the food itself. Check out my blog<\/a> on How Do You Achieve Health<\/a>, for more about this.<\/li>\n<\/ul>\n
- \n
- Temperature Outside<\/i><\/b> – a general rule of thumb is that the temperature of your food should be opposite to the temperature outside. \u00a0This is especially true in the winter for those people that tend to be cold or for those that have conditions that are worse in cold, damp weather. Check out my blog on Healthy Fall and Winter Eating<\/a>.<\/li>\n<\/ul>\n
- \n
- Movement<\/a>. The more active you are the more nutrients that you will burn through.\u00a0Many people associate being active with needing more protein, when in fact what you require is more water <\/a>and more minerals<\/a>.<\/li>\n<\/ul>\n
- \n
- Health Status<\/b><\/i> – What is ideal for you to eat depends on your level of health. Eating is one of the best ways to help the body function. It is meant to change based on what is going on at any particular time. During acute illness, such as a cold or flu, it is best to drink a lot of fluids, consume non-dairy, non-wheat soups (like chicken soup) and to rest and stay warm.\u00a0Check out my blog on\u00a0Prevention and Management of Colds and Flu<\/a>. Digestion\u00a0works best when a person is relaxed. When under stress or when rushed it is better to have smaller meals and to eat foods that are easy to digest. The ideal diet for most chronic conditions, such as diabetes, hypertension, high cholesterol, arthritis, etc is a whole foods diet customized to your unique constitution. \u00a0There really is not a specific diet for each condition. \u00a0Only a few conditions, such as cancer, require a specific diet for a period time to help a person undergo treatment or to support the body in making a physiological shift.<\/li>\n<\/ul>\n
\nI encourage you to see food as a wonderful way to help you manoeuvre through the twists and turns of life. What you eat is meant to change based on age, season, health status, activity level, etc. By seeing food as fuel for the body and understanding the properties of food (i.e., heating versus cooling) and the specific nutrients you get from food it is easier to work with your food to achieve health.<\/p>\n
\nWhat Next?<\/span><\/h3>\n
\n
\n
\nWhen people want to become healthier the focus is often about removing “the bad” out of their diet. \u00a0There is a lot of merit to this, but I encourage you to put an even greater focus on adding in “the good”. \u00a0Adding in more water, vegetables or even different types of vegetables<\/a>, or adding in some nuts and seeds<\/a> or lean protein<\/a> is often mentally and physically more appealing than removing or feeling restricted in what you can eat. \u00a0There is a nice video on Netflix called “Hungry for Change”<\/a> that I encourage you to watch.\u00a0<\/div>\n\nIf you question whether or not your diet has been balanced, you may want to do some testing for mineral or protein levels, or to assess overall metabolic functioning. \u00a0Most of this testing is either done through hair or urine. There are a number of ways that your naturopathic doctor can assist you in determining your overall status for each nutrient category and ways to address any imbalance.\u00a0<\/p>\n<\/h3>\n<\/div>\n
- Health Status<\/b><\/i> – What is ideal for you to eat depends on your level of health. Eating is one of the best ways to help the body function. It is meant to change based on what is going on at any particular time. During acute illness, such as a cold or flu, it is best to drink a lot of fluids, consume non-dairy, non-wheat soups (like chicken soup) and to rest and stay warm.\u00a0Check out my blog on\u00a0Prevention and Management of Colds and Flu<\/a>. Digestion\u00a0works best when a person is relaxed. When under stress or when rushed it is better to have smaller meals and to eat foods that are easy to digest. The ideal diet for most chronic conditions, such as diabetes, hypertension, high cholesterol, arthritis, etc is a whole foods diet customized to your unique constitution. \u00a0There really is not a specific diet for each condition. \u00a0Only a few conditions, such as cancer, require a specific diet for a period time to help a person undergo treatment or to support the body in making a physiological shift.<\/li>\n<\/ul>\n
- Movement<\/a>. The more active you are the more nutrients that you will burn through.\u00a0Many people associate being active with needing more protein, when in fact what you require is more water <\/a>and more minerals<\/a>.<\/li>\n<\/ul>\n
- Temperature Outside<\/i><\/b> – a general rule of thumb is that the temperature of your food should be opposite to the temperature outside. \u00a0This is especially true in the winter for those people that tend to be cold or for those that have conditions that are worse in cold, damp weather. Check out my blog on Healthy Fall and Winter Eating<\/a>.<\/li>\n<\/ul>\n
- Calorie excess, nutrient excess.<\/b> It is quite rare for someone to be both calorie excess and nutrient excess. When the body has the needed nutrients that it needs, it is not as likely to store the excess, or if it does store the excess it is less likely to result in chronic diseases. When a diet is balanced, the internal programming is to excrete what is not needed.\u00a0<\/li>\n
- Vegetables <\/a>contain needed minerals and fiber. They are essential in maintaining an alkaline environment. Aim for at least 6 cups of fresh\u00a0vegetables <\/a>a day. Learn more about vegetables .. .<\/a><\/li>\n
![](\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEjoPjETZwWtWVQv3EBLDHMVckl2GcUkRXPi9ch-P5xhzjzMR83CxUTKWVWR-NILmRaIKaco_Ur4aMRVmetgOx2Pjls_ytSbOFmHohIlo6iN6VlidFcoSSksZOFYNV4l2E2FhDQIoMYMCQ0\/s640\/CAND.jpg\")
<\/a><\/div>\n