These days, a wealth of nutrition information is at your finger tips. From diet books to newspaper articles,
everyone seems to have an opinion about what you should be eating. It's no secret that good nutrition plays an
essential role in maintaining health. Proper nutrition means getting all the essential nutrients from your diet that
are required to keep your body functioning normally. It is important because there are some important molecules
that your body uses to live that it cannot make on its own. The essential nutrients must be obtained in the diet or
your body will have a shortage of them. This is critical because your body needs the right amount of all the
required molecules to function properly. It is kind of like a string of holiday lights that needs every light to be in
place and functioning properly in order to light up. If just one light is missing, the whole string stays dark. In this
same way, if you do not have proper nutrition, your body will lack one or more essential nutrients and will not be
able to function normally.
There are seven main types of nutrients that the human body requires in order to maintain proper health. Those
major nutrients are carbohydrates, proteins, fats, vitamins, minerals, fiber and water. It is important for all seven
of these nutrients to be consumed on a daily basis in order to build and maintain health. Poor health is generally
caused by imbalanced nutrition, either through excess or deficiency and a lack of exercise, which, in turn,
negatively affects the entire body and all of its functions. When you have the right nutrients in your diet, it is much
easier to get to and maintain a comfortable weight. You will be healthier and you will look and feel terrific.
Many people get nervous or even scared when they hear the word "diet". Especially when they find it is
associated with healthcare. They think of bland tasting food, cravings and starvation. We use the word DIET to
describe food and drink considered in terms of its nutrition quality, composition and its effects on health; a
particular selection of food, especially as designed or prescribed to improve a person's physical condition or to
prevent or treat a disease. Everyone's nutritional intake can be improved. In fact, your ongoing nutrition becomes
a necessary factor in your body’s recovery and a critical element in your long term health and wellness. Most
agree that by eating more nutritiously, you directly impact the rejuvenation of your body and increase your overall
health. By making a few simple changes in your lifestyle and improving your nutritional intake, you can have a
very positive impact on your long term health and wellness.
Many experts will now tell you it is very difficult to obtain all your nutrients from food with eating huge amounts.
This is why they recommend supplementation along with making smart nutritional food intake choices.
Originally, we were gifted with a world abundant in whole foods to support every body's needs. Unfortunately,
"progress" tampered with our natural food sources and now providing our bodies with the nutrients necessary for
good health is not as easy as it used to be. Eating right isn't as hard, but it can be challenging to change your
eating routine. It is always recommended to be consistent in your approach towards eating healthy food with
proper nutrition as well as towards maintaining healthy eating habits. This way you will not have to wait for long to
start seeing the results!
Most chiropractors suggest the following, to help reverse the effects of an unbalanced nutritional lifestyle.
- Plan and maintain a balanced nutritional regiment;
- Drink plenty of healthy fluids, especially water;
- Plan and maintain a healthy exercise routine;
- Improve your nutritional intake with appropriate supplements;
- Plan and maintain chiropractic wellness reviews; and if I did not mention it,
- STOP SMOKING!
Here’s a quick overview of what constitutes a healthy nutritional intake, what to eat and what to avoid. Regardless
of your preferences, these principles will help keep you on the right track.
The Basic Principles of a Healthy Nutritional Intake.
Note: This is a general overview of what you want to incorporate into a healing, disease preventing diet. This overview
does not take specific conditions into consideration. See a nutritional specialist for your specific needs and conditions.
- Eliminate refined “whites” which include refined sugar, white flour and white rice, etc. This includes foods
like white bread, pasta, white tortillas and baked foods. White, processed flour works in the body in the
same way as white sugar.
- Consume whole grains like brown rice and barley. Also, choose whole grain breads and pastas. These
foods are nutrient-rich and provide a good source of dietary fiber.
- Eliminate refined and artificial sweeteners, which include white sugar, brown sugar, corn syrup or foods
or drinks containing them. Sugar slows healing, accelerates tissue breakdown, aggravates symptoms
and deteriorates overall health.
- Eliminate damaged fats. This includes heated polyunsaturated oils, margarine, hydrogenated oils (i.e.,
vegetable shortening) or foods containing them. Deep-fried foods are off-limits because the high heat
destroys the fat's health properties and they are usually made with vegetable oils or hydrogenated oils.
- Use traditional “hard-to-damage” fats and oils in cooking and baking; including butter and/or extra virgin
olive oil, expeller-pressed nut oils (walnut, sesame) and the tropical oils, coconut and palm.
- Eat clean, naturally raised meats and animal products grown without hormones, antibiotics and chemical-
filled feed. Some examples include fish, seafood, poultry, eggs and grass-fed beef, lamb, game.
- Eat whole, naturally-produced milk products from pasture-fed cows, such as whole yogurt, cultured butter,
and whole (raw) cheeses. Choose full-fat varieties over low- or non-fat. Butterfat is in milk for a reason.
In fact, without it, the body cannot absorb and utilize the vitamins and minerals found in this food.
- Eliminate or minimize unhealthy beverages. This includes soda, coffee, processed teas, alcohol and
untreated water. Do not ignore fruit juices, which are a concentrated source of sugar.
- Drink pure, filtered water. It is your best beverage and necessary for optimal body function. Herbal teas
can be healthful. There are also some cleaner, more natural sodas on the market that are good to
substitute when the soda urge arises.
- Eat fresh or lightly steamed vegetables and fruits, preferably organic, in salads and soups.
- Eat "super foods" like cod liver oil, Brewer’s yeast, spirulina, bee pollen, raw wheat germ and kelp.
- Consume fermented foods like sauerkraut, raw vinegar, fermented vegetables and full-fat plain yogurt.
- Use sea salt and other natural seasonings and assorted (non-irradiated) herbs and spices.
- And finally . . . Personalize your nutritional intake to fit your unique lifestyle, routine and biochemistry.
What is YOUR best nutritional plan? There is no one plan that is suitable for everybody. The concept of
biochemical uniqueness and personalized nutrition has been around for centuries. Taking the above principle
factors into consideration can help in your healing process as well as in overall health and disease prevention.
But ULTIMATELY, your body is still your best nutritional guide. You will need to pay close attention to your own
moods, feelings and sensations when you eat different foods. Keeping a food diary may be an excellent idea to
help you track which foods and nutritional sources are right for you.