What Is a Healthy Diet?

Making Healthy Diet ChoicesTo begin to think about what constitutes a healthy diet, we need to move beyond the basic understanding of diet in terms of macronutrients (fat, carbohydrate, protein) that we were all brought up on.

We were told that a “square diet” was healthy and it consisted of the following food groups:  Fruits and vegetables, grains, dairy, and meat.  While this covers some of the things we need to know about food, it leaves much out.

We also need to think about what the foods we eat offer us in terms of nutrients and micronutrients (e.g., magnesium, selenium, Vitamins A, B, C and E, chromium, iodine and many other vital nutrients that bodies need).

Additionally, we need think think about the quality of the food that we eat.  If it is conventionally grown, is it going to be as nutritious as something that was grown biodynamically in a home garden? If it is conventionally grown does it contain residues of toxic pesticides or herbicides?

Is the meat that we buy at a supermarket from a factory farm, where the animal was pumped full of antibiotics, steroids or genetically modified growth hormone?  Or was the animal allowed free access to pasture and food that is natural for that animal to eat?

All of these factors determine whether a food is good for your body or bad, and ought to be taken into consideration.

What Is Not Healthy Eating?

Unfortunately, what has become a cultural norm, the Standard American Diet, is generally not very good for our health.  The Standard American Diet tends to be too high in refined carbohydrates and sugars and poor quality protein, and low in fresh vegetables and good quality protein sources.

We tend too eat too many processed foods (often high simple carbohydrate) that have been stripped of essential nutrients, and not enough whole plant-based foods.

The vital nutrients that our cells need to function properly can be found in whole foods, and when we rely too heavily on processed foods, we deprive our cells of what they need to function.

Processed foods can also contain ingredients that are harmful to our bodies such as:  genetically modified organisms, trans-fats, inflammatory oils, high fructose corn syrup, aspartame, artificial colorings and dyes, and artificial preservatives such as sodium benzoate, BHA, and BHT.

What Are Some Healthy Eating Guidelines?

We are all unique individuals and diet should be tailored to each person’s nutritional needs (moment to moment) but there are some nutrition fundamentals that can apply to most people.

  • Eat whole foods (organic) rather than processed foods whenever possible
  • Eat large amounts of fruits and vegetables (preferably grown without pesticides or other chemicals)
  • Children can benefit from eating 7-9 servings (1/2 cup) of fresh fruits and vegetables a day (heavy on the vegetables) but children with chronic illnesses are often so nutrient deficient that 9-13 servings of fresh vegetables a day are required
  • Focus vegetable and fruit intake on those plants that are nutrient dense and contain high amounts of antioxidants
  • Include good fats, such as those found in coconut oil, flaxseed oil, olive oil and grassfed butter (if dairy tolerant)
  • Include fresh, clean water
  • Consider protein sources to ensure that they are the highest quality available
  • Cultured foods are great for gut health (including Kimchi, raw sauerkraut, miso, cultured vegetables, etc.)
  • Be mindful of possible food sensitivities as consistent consumption of foods that are inflammatory can lead to health problems (wheat, soy and dairy are common found food sensitivities, especially in the current generation of children)

Children with chronic illnesses often need individualized diet programs because they can have a number of food sensitivities that can exacerbate symptoms, and they also tend to have specific nutrient deficiencies (e.g. iron, magnesium or calcium).  A registered integrative dietitian or integrative nutritionist can help create tailored diets and approaches to healing through food.

Allergy and Special Diet Help

Does your child have food allergies?  Is your family on a restricted diet due to a health condition like autism or ADHD?  Do you need help figuring out how to feed your children when they can’t eat like everyone else?

MyFoodMyHealth.com is a great online resource where you can get personalized weekly meal plans and recipes (complete with shopping guide) that are tailored to your particular health concerns (e.g., allergies, asthma, autism, etc.).

The brains behind MyFoodMyHealth include nationally known integrative dietitians and nutrition experts including Kathie Swift, MS RD LDN, Susan Lord, MD, Caroline Nation, Myrna Kornfeld, and Annemarie Colbin, PhD.

Epidemic Answers users get a special discount of 15% off of services when you click the banner below:

Learn How to Cook and Feed Your Children Nutritious Food

Do you like the concept of a traditional foods diet but you aren’t sure how to put it all together?
Want to fix meals that your kids will actually like and want to eat?
Want to spend less than 30 minutes hands-on to get dinner on the table?
Want to get away from packaged and processed products?
Have you just gone gluten- or dairy-free and don’t know what to eat?
Need some recipes you could get on the table tonight without a lot of muss and fuss?
Have trouble remembering the advanced preparation required for nourishing meals?
Want to get out of a rut and try something new?
Want low-sugar desserts using only natural sweeteners that your kids will like?

Cooking Traditional Foods Can Help!

Click on the image below to sign up to receive a weekly menu planner which includes: recipes, shopping lists, daily reminders of what you need to be doing for food preparation, and step-by-step cooking instructions.

Cooking Traditional Foods

Another great resources where you can learn how to cook nutritious meals for your children is SUPPER HEROES:  www.savingsupper.com

More Information About Making Healthy Diet Choices

The Weston A Price Foundation

www.westonaprice.org