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How to Eat Healthy in 5 Simple Steps
- Eat ORGANIC (Why?) Eat fresh, whole foods. Eat local where possible.
- Don't eat processed or packaged foods where possible. If your food comes in a package, look on the back and check for saturated fat and trans fat content. You should never consume more than 20 grams of saturated fat a day. Trans fat can and should be avoided altogether. Consume no more than 2,000 milligrams of sodium (salt) a day. High levels of saturated and trans fat are found in these foods: animal fat (in meat), butter**, cream, and some vegetable oils including corn oil, soybean oil, cottonseed (rapeseed oil-- in many processed foods), and vegetable shortening. Look on the ingredients list of any and all packaged foods you buy: if it says "partially hydrogenated" anything, that means it contains trans fat. Some oils that are healthy are olive oil, flax oil, Valencia peanut oil, coconut oil*, fish oil, sunflower oil, safflower oil, and various other nut oils. Canola oil may contain low levels of saturated fat but is particularly unhealthy (for several reasons) and should be avoided. *Coconut oil raises cholesterol but burns fat in the body, canceling out its own negative effect. Coconut oil has many other beneficial properties. **Butter can be used in moderation.
- Buy grass-fed beef and free-range chicken. Only buy milk, pork, or chicken that says "not produced with antibiotics or artificial or synthetic hormones". Why?
- Fish high on the ocean food chain may contain high levels of mercury and other pollutants. Tuna are the worst; anchovies and sardines are fine.
- A healthy diet is primarily made up of these foods: vegetables
and fruits; beans and nuts, for protein; various seed and nut oils such as
olive oil, coconut oil, sunflower oil, flax oil, and Valencia peanut oil, (all of
which are "good fats" which counteract the effect of cholesterol-raising
"bad fats" such as butter and animal fat); whole grains, especially
rice and oats; yogurt and milk (cheese is optional), and perhaps once or twice a week a
fish or lean meat dish (optional). On the other hand, these foods should be kept to a minimum in your diet, or, better yet, avoided altogether:
artificial sweeteners and additives; sugar; processed foods; "bad
fats" such as lard (animal fat) and butter; additives; corn oil, cottonseed oil, soybean oil, palm oil, or canola oil; greasy or fried foods fried in vegetable oil containing corn
oil, soybean oil, canola oil, palm oil, or cottonseed oil; white flour products such as white
bread and pasta; caffeine (in coffee and, to a lesser extent, tea); candy and
chocolates, and dessert items like cakes and pastries. Beef, chicken, or pork
should be consumed but not in excess, because of unhealthy reserves of
cholesterol-raising animal fat. Salt is a welcome and healthy seasoning to food but many processed foods contain unhealthy amounts of salt. On a special note, the artificial additives aspartame (vindicated in food poisoning cases), and HFCS or high-fructose corn syrup (one of the least healthy substances known to man-- found in confectioners' sugar and many processed foods) should be avoided altogether.
- Consume meat no more than three times a week. For protein, consume healthy foods such as beans, lentils, yogurt, and nuts, and drink milk. Milk or dairy products should be "produced without the use of antibiotics or artificial or synthetic hormones".
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