According to Dr. Henry Chang N.D. Ph.D., it is worth taking a look at the four food groups which will help us select the variety of foods we need for a proper diet. We must remember : a healthy diet is one that is high in nutrients and low in fat, cholesterol, sugar, and salt.
It should also be mostly unprocessed.
Four Food Groups :
1. Meat substitutes : as vegetarian, we can use gluten, tofu, tempe
2. Natural milk and milk products
3. Fruits and vegetables
4. Grains, nuts, cereals, and cereal products
Our meals must be carefully selected from the four food groups. They should be attractively prepared, following proper cooking times for different foods, and sanitations procedures, to avoid food poisoning. As much as possible, eat fresh fruit and vegetables.
There are many cooking tips we can keep in mind about preparing healthy meals. Here are some of them :
Avoid frying food. It is better to boil (in just a little liquid), broil, or bake.
Substitute salt with herbs and spices to enhance flavor. Try lemon juice in some dishes.
Avoid additives with artificial coloring, and food artificially sweetened with saccharin.
Avoid saturated fat and cholesterol from hard cheese, coconut and palm oils. They increase the risk of heart diseases. To play it safe with cholesterol, check its level in your blood periodically. It should be 160 fr young adults and 200 for middle-aged people. Remember : all kinds of fat may increase the risk of bowel and breast cancers.
When snacking, eat fruit instead of sweets which are full of “empty calories” that squeeze more nutritious foods out of diet. Avoid snacks close to meal time so they will not interfere with your appetite for meals.
Avoid or minimized processed foods such as biscuits, white breads, etc., because they are high in additives.
The secret of eating healthy is to eat a variety of foods in the right proportions, and to prepare them properly.
Adapted and Quoted from Longevity Through The Organic Lifestyle
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