Essay on Nutrition: The Basics

An Essay on Nutrition: The Basics
© 1995, 2007. D. Stephen Heersink

Introduction

Food provides the body with energy (measured in calories), vitamins, and minerals, all of which are necessary for a healthy-functioning body. The body needs three types of energy: (1) Protein, (2) Carbohydrates, and (3) Fats. Each gram of protein and each gram of carbohydrate provides 4 calories of energy, while each gram of fat provides 9 calories of energy.

Proteins (Nucleic Acids)

The daily protein requirement is 0.8 gm/kg, or an average of 60 gm/day (females 50 gm/day). Proteins are either complete or incomplete. Complete proteins contain all the necessary amino acids that the body needs. Incomplete proteins do not. Nearly all animal meats, seafood, and eggs are rich in complete proteins, and nearly all other protein sources (plants and dairy) are incomplete proteins. Combining two incomplete proteins, like rice-beans, milk-oats, macaroni-cheese, etc., often makes a complete protein. Vitamin B-12, a required nutrient, can be obtained only from animal meats or a supplement. Protein is the building-block of life itself, DNA, RNA, enzymes, amino acids, and much more.

Lipids (Fats)

Daily needs for lipids should not exceed 35% of all calories consumed, preferably less. Most people need between 2,000 and 2,500 calories of energy a day, so lipids should not exceed 90 gm/day. Lipids are divided into two broad classes: saturated and unsaturated. Saturated fats are solid or semi-solid at room temperature, unsaturated fats are liquid (oils) at room temperature. Saturated fats are high in cholesterol and triglycerides and should be curtailed, while unsaturated lipids are unrestricted. Rapeseed, soybean, canola, and olive oils are superior. Trans-fatty acids (TFA) and partially-hydrogenated saturated fats add a double carbon bond to lipids that raise LDL and reduce HDL (“bad” and “good” cholesterol, respectively). TFAs (e.g., margarine, Crisco) contribute more to coronary heart disease than saturated fats. Because of this, they should be avoided.

Carbohydrates

Carbohydrates should provide about 35-50% of the daily energy needs. Plants are the principal source of carbohydrates. Carbohydrates are also divided into two broad classes: simple and complex. All refined and processed foods, most fruits, all sugars and sweets, breads, and many “starchy” tubers (e.g., sweet potatoes, beets) are simple carbohydrates. Whole grains, grass, legumes (beans), vegetables, and nuts are complex carbohydrates, many with high incomplete proteins. Simple carbohydrates (i.e., "sugar") should be confined to those naturally-occurring sugars found in fruits and 100% fruit juice, and otherwise severely restricted. Rare is the bread that is truly "whole grain," which if exists, is usually as an English Muffin or Pita Pocket Bread. Many complex carbohydrates are also incomplete proteins, that, when used conjunctively, makes a complete protein (lacking vitamin B-12).

N.B. Beware of any refined product that boasts a "whole grain" as included, but not exclusively. It is often followed by "enriched wheat," and other sugars dressed in different words. See Nutritional Labeling.

Vitamins & Minerals

13 Vitamins are essential micro-nutrients that the body requires to function normally. 17 dietary trace minerals are also needed for the body to function normally. Most diets do not provide all the necessary vitamins and minerals, so a once-daily multi-vitamin-mineral supplement, like Centrum,® the “model” supplement, is recommended insurance against deficiency. Natural and synthetic vitamins are chemically identical, a distinction without a difference. Only Vitamin E cannot be made synthetically. Dairy products are the best source of calcium, but many adults are lactose-intolerant, warranting the use of a supplement (calcium citrate). Vitamins are divided into fat-soluble and water-soluble. Vitamins A, D, E, and K are the only fat-soluble ones, which requires the presence of lipids in the gut for their absorption. Thus, supplements should be taken with other foods, especially foods that contain some fats.

Digestion, Absorption & Metabolism

Digestion, absorption, and metabolism are the body’s means of converting foodstuffs into energy for absorption and metabolism. The body generally uses simple carbohydrates first, followed by complex carbohydrates, followed by fats, and then, finally, by protein. Carbohydrates provide the initial boost of energy, while fats and proteins can be stored for long-term energy. Sweet and saturated-fatty foods are the most flavorful and tasty foods, but they are also the least desirable foods to consume today. Whatever evolutionary benefits were conferred to our ancestors, they do no apply to today’s sedentary humans.

Food Distribution

Grouping of foods vary according to their purpose. This grouping couples nutrients, vitamins, and minerals, together with their natural constituents, according to their contribution to a healthy diet. Serving size is approx. 1/2 cup of solid food, 1 cup of fluid drink.

• Whole grains (3 servings) like whole-wheat pita bread, semolina pasta, brown rice, corn, grains (such as “wild rice”), quinoia, oats, couscous
• Low-fat dairy (3 servings) like 2% or less milk, cheese, cottage cheese, yogurt
• Animal protein (2 servings) like chicken eggs, sirloin beef, pork tenderloin, poultry (without skin), seafood, fish
• Vegetables and Fruits (3 servings) yellow, orange, white: like squash, bananas, papaya, mango, carrots, oranges, grapefruit, soybeans, cauliflower,
• Vegetables and Fruits (3 servings) green and red: such as spinach, lettuce, green beans, peas, asparagus, broccoli, chard, tomato, bell peppers,
• Legumes and nuts (2 servings) black beans, navy beans, white beans, pinto, garbanzo, chick-pea and (one-fourth cup) peanuts, cashews, walnuts, almonds, pistachios, hazelnuts, etc.
• 64 ounces of water, preferably filtered

Suggested Meals

Four, rather than three, small meals a day is preferred (or “snacking” proportions throughout the day).

Meal I: Orange Juice, Oatmeal, Milk, and 2 Eggs 6:00 a.m.

Meal II: Tomato Half, Grilled Salmon, Spinach, Pita Bread 10:00 a.m.

Meal III: Skinless Chicken Thigh, Lettuce with Juice Dressing,
Cauliflower, Couscous 4:00 p.m

Meal IV: Cheese, Milk, Nuts, and Grapefruit Half 8:00 p.m.


The Healthy Diet

Use Food Distribution principles (above). Avoid all refined processed foods and Group IX ingredients. Emphasize low-glycemic carbohydrates (below). Minimize Group III and IX foods, preferring lean (low-fat) animal proteins. Apply the rotation principle (below). Accentuate raw, and cook minimally with preferred methods (below). That’s it. Avoid/Minimize:

• saturated fats or trans-fats (such as hydrogenated fats like Crisco, margarine, or butter), including cream cheese, brie, Camembert, etc.
• sugars (except natural fructose in whole fruits) or the equivalent in simple carbohydrates, like bread, potato chips, pretzels, macaroni
• rich deserts composed of flour, sugar, fat, cream
• nasty artificial chemicals, preservatives, or improperly handled foods
• fast food and take out, except for rare occasions
  

The Glycemic Index

The glycemic index ranks carbohydrates by their effect producing glucose (a sugar). The slower carbohydrates convert to glucose, the better ranked on the Index. Simple carbohydrates all convert to glucose much faster than complex carbohydrates. Slower conversions have many benefits, including a "sustained" energy source, rather than a "shot of glycogen" highs. Fruits: Blueberries, raspberries, apples, grapefruit, green grapes, cherries, kiwi, plums, pears, orange, prunes, banana; Vegetables: Tomatoes, cucumber, alfalfa, asparagus, aubergine, broccoli, beans, peas, carrots (not boiled), garlic, cabbage, onions, peppers, leeks, rucola, lettuce, spinach, mushrooms, squash, garden beans, kidney beans, chick peas, lentils, soybeans, black beans, tomato beans; Drinks: Water, tea, tomato juice, apple juice, carrot juice; Bread: Barley bread, soybread, graham bread, rye bread, fruit bread, sourdough bread; Other Food: Eggs, all kind of fish and poultry, nuts, dairy products, seeds, bran based muesli, regular oatmeal, barley wheat, buckwheat, egg noodles and chocolate. All starchy and processed carbohydrates are polysaccharides (potatoes, traditional breads, cold cereals, refined grains), are insoluble in water, convert glucose to glycogen, with little, if any, nutritional value, and should be minimized or avoided.

Sugar

Most of us think of sugar as the white, granulated stuff from beets and sugar cane. That certainly is one type of sugar. But fructose in fruits is sugar, too. Glucose of white bread and refined rice is sugar, too. Corn syrup is pure sugar. All simple carbohydrates, whatever their physical form, are sugars. One way to demonstrate this: Take a slice of “white bread,” and chew (as best as one can) for 30 seconds. You’ll be unable to distinguish it from the white granulated kind. Honey and molasses are sugar too. Potato chips, glucose and fats and salt. Our bodies recognizes no difference between them. Cold cereals in a box are sugar, usually with more sugar added. Colas, candies, sorbets, etc, are all sugar. Anything that is a “simple” carbohydrate is sugar. Nutritionists urge no more than 10% of our diet come from simple carbohydrates, yet the percentage in the U.S.’s diet ranges from 55-75%, and is the leading cause of tooth decay, hyperactivity, obesity, and acquired diabetes (type II).

Fortunately, science and technology offer us an alternative: Sucralose (® Splenda), Made from sugar, it converts the calories to 0 and keeps the sweetness. Its sweetness does not cause tooth decay, obesity, hyperactivity, or diabetes. It can be used just like sugar, although adjustments in measurement are needed. Few consumers notice any major difference between ordinary granulated table sugar and sucralose, but our bodies definitely do. I cannot tell the difference between sucralose and aspartame (® Nutrisweet), but some people claim they do. Also, some individuals use synthetic sugars like sorbitol, xylitol, lactulose, which are sweet, but act as "complex" rather than a "simple" carbohydrate.

Evolutionary Factors

Evolutionary factors, specifically Paleolithic features, are "what and how we were designed to eat," and acting/eating accordingly, based on the “hunter/gather” stage in human evolution. The “modern diet,” advocates claim, is one of “civilization’s diseases.” The basic principles are: (1) snack on low-sugar, high-dietary fiber foods in small quantities often throughout the day; (2) eat healthy high-energy foods only before and during exercise; (3) eat high-protein foods after exercise and before rest. Similarly, the Paleolithic diet focuses on achieving the same proportions of nutrients (lipid [30-60%], protein [20-35%], and carbohydrates [20-35%], as well as much higher levels of vitamins and minerals) like those consumed in the late Paleolithic period, since the genetic factors today are virtually the same as then. Meat (preferably game), fish, and gathered or foraged fruits, leaves, and roots of plants, mushrooms, nuts, eggs, and honey are staples, while grains, starchy vegetables (i.e., beans, and potatoes), certain fruits and nuts (e.g. olives and cashews), refined sugars, alcoholic beverages, and dairy are generally excluded. Raw, rather than “cooked,” foods, its principal thesis, may be difficult, if not impossible, for “civilized” Homo sapiens. The term “processed” and "refined" when applied to a food disqualifies it from the diet.

The Rotation Principle

The adage, “variety is the spice of life” applies to diets in several important senses. First, use of varied foodstuffs tends to preclude boredom from eating the “same thing” all the time, which only encourages binging on luxuries to increase pleasure. Second, different foods offer different pleasures, and variety expands the repertoire while reducing the need for the “binge.” Third, repeatedly using the same foodstuffs increases risk of toxicity from the food, its nutrients, its fertilization, its pesticides, and its natural environment (for example, mercury in fish, especially tuna). While tuna, for example, is a very healthy food, the ubiquitous presence of mercury is a potential harm, minimized by rotation. Fourth, and most importantly, variety of foods improves access to all nutritional requirements, rarely satisfied by a limited number of foods. The idea is to avoid eating the same food twice within any 48-hour period. Dairy products would be a general exception.

The Organic Movement

The organicists insist its methods produce superior food without the use of artificial pesticides, synthetic fertilizers, genetically modified organisms (GMO) at farms that use sustainable, environmentally sound, techniques, which are more energy-sufficient, less toxic environments, increasing biodiversity, creating superior soil, resulting in more nutritious (less toxic) food. Industrial agriculturalists counter that pesticides and fertilizers significantly increase production to feed significantly more people, genetic modification (cross-speciation) dates back to ancient Rome, improves a product’s features and durability, reduces the need for fertilizers and pesticides, and so on, while insisting toxic effects, if any, are minimal and are outweighed by the superior yields. Non-organic production exponentially increases the food supply, but also increases risks due to artificial fertilizers and preservatives, high levels of antibiotics (in animals), and synthetic hormones (in animals). This “debate” has been underway for more than four decades.

The Natural vs. Synthetic Divide

Professor George Briggs, Ph.D., Chair, Department of Nutrition, University of California, Berkeley, a noble laureate, and Chairman of Presidents Kennedy, Johnson, Nixon, and Ford’s Council on Nutrition, drew two identical chemical diagrams of vitamin C on the overhead projector on the first day of class, and asked the class to decide which of the two was “natural” and which was “synthetic.” “They’re identical,” the students replied, “how can we tell?” “Precisely,” replied Briggs. “Your body can’t tell either.” The distinction between natural and synthetic, as this incident demonstrates, is a distinction without a difference. Vitamin C or any other molecule for that matter, is what it is, whether it is attained naturally or synthetically, and the human body, like students’ minds, cannot distinguish between the two, either.

Vegetarian vs. Vegan

Vegan is a philosophy and lifestyle that avoids using animals and animal products for food, clothing and other purposes for “ethical” reasons. Vegetarianism is a diet that excludes animal flesh, but allows animal fluids, sex cells, and animal derivatives (“by-products” are feces and urine). Both groups trade on serious category mistakes. First, the human animal is naturally constituted as omnivores. Second, the essential vitamin B-12 is obtained naturally only from animal flesh; those who do not eat animals will have to supplement their diets with a synthetically-manufactured B-12 supplement. Third, People for the Ethical Treatment of Animals (PETA) has not a single ethical claim, and only one dubious moral claim. PETA’s cruelty-free mantra has not stopped tigers devouring hyenas, bears of fish, or foxes of rabbits and rodents. Only humans have moral and ethical agency, and only toward other humans. Human institutions, such as government, schools, business, etc., because they are extensions of human activity, also have moral and ethical agency. PETA can charitably identified as lunatics, taking sentimentality to an irrational extreme.

Dietary Fads & Gimmicks

Wikipedia.com identifies 97 dietary fads, most designed to limit carbohydrates to reduce weight. Several use the glycemic index of diabetics to restrict certain carbohydrate. Perricone, Pritikin, MacDougal, G. I., Mediterranean, Scarsdale, Shangri-La, Sonoma, Intuitive, and others have several advantages and numerous disadvantages. Advice: Avoid fads. (See, Weight-Loss Strategies below.) The simplest measure is what foods to avoid, and they are: simple carboyhdrates (such as sugars, high fructose corn syrup, corn syrup, sucrose, glucose, corn sweetener, maple syrup, and fructose), processed flour, prepared foods, saturated fats, trans-fatty acids (including margarine, hydrogenated vegetable oil)

Cooking Methods

Broiling, baking, roasting, microwave, steaming, braising, stewing, sauteing, boiling, and frying (in this order of preference) not only kill potentially-harmful microbes, but make foods safer, more palatable, and easier to digest. Whenever possible substitute vegetal oils for butter, and eliminate margarine and hydrogenated fats. For flavor-free oils, canola and safflower oils are the lightest, while peanut oil is the most viscous, and thus has a higher "burn" threshold. Olive oil is especially flavorful, and is the choice for salad dressing, unctious enrichment, and dipping. The discovery of “fire” when applied to food is a double-edged sword. While all forms of cooking improve safety and aid digestion, they all also reduce nutrient strength by heat. Minimizing this loss, while improving palatable and digestion, favor quick methods of high heat for short dursations, such as stir-fry, roasting, broiling, etc. Ideally all foods would be eaten raw, but that objective is no longer practical nor safe. At least minimize your cooking times and achieve "al-dente" textures, while avoiding limpy overcooked vegetables, and under- and over-cooked meats. Meats should reach about 150 degrees, which means most meats will remain moist, pinkish, yet cooked of all microbes. Rinse all fresh fruits and vegetables before using to eliminate dirts and pesticides.

Weight-Loss Strategies

Weight Reduction is achieved in one of four methods:. (i) Drastically minimize all fats, especially saturated fats; (ii) eliminate simple sugars, or use the Glycemic Index, to minimize their use (iii) serve smaller portions, more frequently, such as light snacks rather than three/four meals; (iv) exercise more often, or be active more often. A good weight-loss program would include all four methods concurrently. Fats require twice the energy to burn as carbohydrates and protein. Accelerating basal metabolism rate (BMR) through use of stimulants usually results in a loss of hunger and is not recommended. Vitamin-mineral supplementation is highly recommended. Avoid all “processed” (cf., “packaged”) foods, such as sausages, cold cereals, candies, ready-to-eat snacks, “prepared,” deserts, deli meats, cheeses, salad dressings, frozen meals, etc. The use herbs, vinegars, mustards, limes, lemon, bitters, spices, etc. to flavor food instead of butter, dressings, oils, sour cream, etc. It makes a significant difference. Some of the newer mayonaises use half the calories but increase the flavor, such as Best Foods Olive Oil Mayonaise.

The Environmental Tooth

Sugars and saturated fats dramatically increase flavor, which explains the popularity of ice cream, chocolates, and bread-and-butter. In times of scarcity, these foods might be desirable. Otherwise, they are best avoided or at least severely restricted. One can always use “sugarless” products, or non-fat products, or even sugarless non-fat products, but because the “substitute” rarely satisfies, a less drastic strategy could include the use of sorbets with 1/3 the calories of ice cream, still sweet, but no fats, a few tablespoons at a time. Many “lite” yogurt contain some sugar and some saturated fat are as palatable as the “original,” but with half the originals calories. Non-fat milk is great if you can tolerate it, but even “reduced fat” milk is superior. Many people enjoy, even prefer, artificially-sweetened beverages to the original formulas, e.g., Diet Coke. Popcorn popped on the top of the stove is low calorie, assuming one does not pour half a stick of butter on it, whereas almost all commercial popcorn popped in the microwave is steeped in calories (fats).

Food, Nutrition, and Health

One of the principal components to health is a fresh foods, closest to raw and natural, diversified and rotated. Besides the “fuel” that food provides our bodies in the forms of protein (nucleic acids), lipids (oils and fats), and carbohydrates, it should be the principal means of providing the necessary and essential vitamins and minerals for sustaining life. Because food production is industrialized, more food is available to feed more people, but that which is available if often less nutritious and frequently inundated with pesticides, infused with artificial hormones and antibiotics, and then processed and refined to virtually empty calories. Societies must balance maximizing yield of harvest with the good of what is harvested. Chemical infusions and spraying should be minimal, harvesting closest to ripe, and handled with alacrity. Freezing is far superior to canned, fresh and organic superior to freezing. While few people in the Western industrialized nations suffer from malnutrition or malabsorption, many do not eat well, diversely, or balanced foods. Cooking, by its nature, further erodes a food’s nutritional content. Lactose intolerance predisposes many adults to calcium deficiency, resulting in osteoporosis. All these limitations require compensation: Supplementation with a daily multi-vitamin-mineral like Centrum™ and Citracal™ is vital. But never any “more.”

Nutrition and Disease

While a lack of foodstuffs can cause malnutrition, and lack of sufficient foodstuffs can cause vitamin and mineral deficiencies, just as their excess can cause toxicity, and lactose-intolerance may predispose some to inadequate protein and calcium intake, foods themselves neither cause nor cure disease. Even LDL, the “bad” cholesterol, is needed, just not in large amounts, and definitely not at the expense of HDL, the “good” cholesterol. Trans-fatty acids increase the risk of coronary heart disease, because they increase LDL and reduce HDL. Thus, dietary adjustments may help compensate or ward-off diseases – such as restricting simple carbohydrates, reduced saturated fats, controlling salt, but the only nutritional diseases and “cures” are a matter of too little or too much food: malnutrition, excessive nutrition, excess supplementation, lack of diversity, etc. Foods do not cause disease or heal. The fuel and correct.

Food Allergies

True food allergies are identical to any other allergy. The body’s immune system regards the food as a toxin rather than friend. And the typical reactions appear: Anaphylaxis (a severe, whole-body allergic reaction that can result in death), angioedema (swelling, especially of the eyelids, face, lips, and tongue), eczema, hives, purititis (itching of the mouth, throat, eyes, skin, or any area), nausea, vomiting, diarrhoea, stomach cramps, or abdominal pain; runny nose or nasal congestion, wheezing, scratchy throat, shortness of breath, or difficulty swallowing, even mood swings, depression. Peanut allergy is severe and immediately anaphylactic. Thus, no peanuts should be given children below five.

Hypersensitivity to foods is a different matter. Legumes that produce voluminous flatulence and bloating; milk that causes acidic “sour” stomach, onions that cramp, chile peppers that burn, etc.

90% of all food allergies come from just eight foodstuffs. (1) Milk , (2) Egg, (3) Peanut, (4) Tree nut, (5) Seafood, (6) Shellfish, (7) Soy, and (8) Wheat. Individuals suspecting a food allergy may remove just one from the previous for a week to see if improvement follows. Or conversely, eliminate all eight groups, and add one back over eight weeks. Or one can be tested for food allergy by an allergist. Remember, it is not the food that is making one sick, like hemlock would, rather the body’s immune system regards the food as “alien” and lacks the immunity to fight it. And the quackery de jour of gluten causing disease is highly unlikely, since gluten has been in human diets for 10,000 years.

Nutritional Quackery and Fraud

Food and nutrients are evaluated for safety, purity, nutritional labeling, etc., but “food quacks” rarely come under the purview of the FDA, except to ensure purity and safety. The FTC, however, can and has acted against charlatans, who make absurd, preposterous, and unsubstantiated claims.

Example One: Robert Barefoot, best known for his infomercials promoting “coral calcium” has been silenced by the FTC for fraud. His claim that his “coral calcium” was superior to all other calcium and heals disease is quackery. Calcium, of course, is calcium (Ca), but calcium is one of those elements whose isotopes make it unstable unless compounded, and thus it is found in four compounds: calcium carbonate (the most popular), calcium citrate, calcium phosphate, and calcium lactate. Barefoot’s “coral calcium” is calcium citrate, the identical calcium found in Citracal™ and many other calcium supplements, including Costco’s generic of 300 tabs of 500 mg for under $10. And, no, it does not “cure” hypertension, joint disease, multiple sclerosis, or any other disease. Nor is one calcium citrate superior to another, unless an inferior lab produces an inferior quality (which would not be calcium citrate then) or potency is lost due to environmental damage.

Example Two: Phyllis and James Balch’s Prescription for Nutritional Healing claims that foods and micronutrients “heal” and “cure,” e,g,, zinc and echinacea cure the common cold, SAMe treats depression and joint pain, phosphatidyl serine improves mental acuity, red yeast rice reduces cholesterol, 5-HTP for weight loss, insomnia, depression, nutrition to treat aids, and so on. Amazingly, gullible readers “buy” these and similar suggestions. The “health-food” industry depends on gullible consumers. If the claims are viable, why do they lack evidence?

Example Three: Noble laureate biochemist Linus Pauling, no quack, insisted mega-doses of vitamin C improved immunity to viruses (colds), while failing to demonstrate any evidence for his insistence. The fact is, surplus vitamin C is simply excreted, and any amount over c. 400 mg/day is lost in the urine. However, time-released vitamin C of 500 mg/day makes far more sense. If there is any benefit to excess vitamin C beyond the 60-95 mg daily requirement, a big if, its continued presence (e.g., steady state) is more viable than having the excess go down the toilet. This is still a controversial hypothesis, but it is far more viable than mega-doses.

A Note about “Natural”

Humans have a curious schizophrenia about “nature” and “natural.” Homo sapiens are obviously a part of nature, and we depend on nature for nurture, e.g., the sun to relax in (and absorb vitamin D), plants and animals and water for sustenance, bucolic scenes to tranquilize, meadows and oceans to play in, etc. On the other hand, viruses, bacteria, and parasites are every bit as natural and can be a double-edged sword. E. coli, for example, is vital in the gut, but on the skin causes infection. Spirochetes, one of the oldest forms of life, causes syphilis and debilitating symptoms, until “artificial” antibiotics came along. HIV is a natural retrovirus, but not a desirable one. Certain herbs have demonstrated therapeutic efficacy, e.g., St. John’s Wort for minor depression. However, the herbs have side effects and interact dangerously with medicines. People are drawn to the “natural” approach, as if nature were our friend. But in many aspects nature is hostile to humans. Poison ivy, atropine, venom, nicotine, arsenic, etc. are entirely natural, but poisons nonetheless. Several “trace” elements, such as chromium, are vital to health, but beyond “trace” are lethal. Fat-soluble vitamins, especially vitamin A, are necessary for health, but excess (toxicity) from buildup has serious consequences. And “scarcity” is all too natural, but also very deadly. Genetic mutations are natural and often lethal. Perhaps seasonal allergies illustrate the duality best, where enjoying “nature” incurs suffering. Nature and natural are “just what is.” That’s all, and that’s enough!

In a Nutshell

(1) Eat a variety of foods from a variety of sources and rotate them. (2) Avoid sugars, simple carbohydrates, saturated fats, trans-fatty acids, and “processed” food altogether -- fruits, excepted. (3) De-emphasize animal protein, and increase alternate proteins, mixing two or more incomplete proteins to obtain a complete one. (4) A single supplement, like Centrum™, is highly recommended, and for those who don’t or can’t use milk, calcium citrate, e.g., Citracal,™ is recommended. Generic equivalents of both are widely available. (5) Follow suggested preference in cooking. Eat smart (high-nutrient, low calorie). Avoid dietary fads and yo-yo dieting, which appear to exacerbate, rather than reduce, weight. (5) Ignore food quacks and food “cures.” Spend money on a variety of wholesome foods, not on gimmicks.

Nutritional Labeling

All foods sold in packages in the United States must have a nutritional label, one that identified the ingredients in descending order of content, a second label which identifies the fats, carbohydrates, protein, and salt. Using the the second label first, foods with more than 2 gm of saturated fat or transfatty acids should be minimized or avoided. No single foodstuff should have more than 15 gm of fat total, nor any mean more than 20 gm of fat total. Daily fat consumption, one of the two components to monitor, should not exceed 35% of your total caloric intake daily. If your objective is 1,800 calories a day, only 630 calories should be from fats, which is 70 grams of fat daily, For those dieting, 5-10% should be the maximum allowance. The other content to monitor is "carbohydrates, sugar." Total carbohydrates are irrelevant, only the "sugar" number is important. When consuming foods in the natural state, especially fruits and some vegetables, this number is relatively important. But in a daily diet, the total number of calories from "sugars" should be close to zero as possible, whole fruits and vegetables alone excepted. Since fat calories count twice as much as protein and carbohydrate calories, they are inclinded to make one twice as weighty. The national diseases in the United States are linked to "excessive sugar" content in our diets -- not just from fast food outlets, but in virtually all "processed and refined" products. If it comes in a box, and its ingredients are more than four, be highly suspicious of purchasing it. "Sugars," by the way, have all sorts of alternative names, like high fructose corn syrup, modified food starch, and even evaporated cane essence. The only way to tell how much is the "carbohydrate, sugar" number, and except for whole fruits and vegetables, that number should be zero or very small, like 3. Use "diet" products, or natural sugar substitutes, including sucralose, xylitol, and, nutrisweet. Honey is still sugar, sugar. Maple syrup is still sugar.

Replete Foods

The following foods are among the most nutritious single serving, highest density, concentrated, broadest nutrients, and least-saturated fats, and no trans fatty acids. Remember, heat breaks down and water bleaches, so raw and minimally-cooked, either by dry heat or steam, is the best. One does well to include these items in one’s diet frequently.

Complete Proteins

Six ounce portion sufficient once a day

Skinless, Boneless Chicken Breast
Shrimp
Scallops
Salmon
Tuna
Flounder/Sole
Calves/Chicken Liver

Incomplete Proteins

Combine two-or-more incomplete for nearly-complete protein

Dairy (Non- & Low Fat)
Legumes (White, Black, Lentils)

Whole Grains

Boiled, Steamed, Toasted,

Oats
Quinoia
Durum Pasta
Whole Wheat Pita/English Muffin
Couscous

Vegetables

Raw, steamed al-dente

Broccoli
Peas
Carrots
Sweet Potato
Spinach

Fruit

Fresh, raw, juice

Orange & Grapefruit & Juice *
Strawberries
Cantaloupe
Tomato & Juice & Puree
Kiwifruit
Winter Squash
Banana
Apricots
Papaya
Mango

* Numerous medications interact adversely with grapefruit; check with pharmacist

Fats

Canola Oil*

Olive Oil**
Butter ***

* Contains half the saturated fat of other oils
** Many products labeled as such are not; avoid Italian companies and uncertified international brands
*** For flavoring, all natural, non-hydrogenated, non-trans-fatty; unsalted for NaCl restricted diets, butter should be used exclusively for "enrichment"

Herbs & Spice

Fresh herbs magically transform foods

Fresh Garlic
Fresh Tarragon
Fresh Basil
Fresh Thyme

Iodized Salt *
Cracked Pepper

* only in youth or before vigorous activity

Resources

1. The Nutrition Board of the American Academy of Sciences, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005) [http://darwin.nap.edu/books/0309085373/html] Fee-based.
2. U.S. Department of Agriculture, Food and Nutrition Information Center [http://riley.nal.usda.gov/nal_display/index.php?tax_level=1&info_center=4] Adobe Acrobat required.

Editorial Postscript

People with abundance and leisure have the luxury of obsessing over exact nutritional objectives in a world of scarcity, malnutrition, famines, and starvation. 850 million people are malnourished or starving, while 200 million try to balance their diets for optimal effect. An ecologist of the 1960s observed that the grain it takes to feed a single cow, who will in turn feed ten people, could be used instead to feed 100 people amply. Animal protein, while very nutritious, is also very a “expensive” use of scarce resources. In the food chain, animal protein is a luxury few people worldwide can afford. His point was not to eliminate animal protein from the human diet, but reduce it to size so that truly starving people might have access to the resource of grain, and at least avoid starvation.

Similarly, civilization has brought its “diseases” of obesity, elevated LDL, acquired diabetes, coronary heart disease, osteoporosis and long life. The culprit are trans-fatty acids, refined/processed foods, excessively saturated fats, and physical inactivity. Longevity uses up resources that ordinarily would be “turned-over” sooner. From the perspective of the have-nots, it is a “disease of civilization” (causing increased scarcity). The fact that hygiene, medicine, and technology have doubled life-expectancy in Western countries in the last hundred years should not be lost on those who are still in the Struggle for Survival, and rarely survive more than five years.

The irony is that by spending less for non-processed, unrefined food would result in better nutrition, and given that only one or two inexpensive nutritional supplements are warranted, maybe the billions of dollars spent in pursuit of the “optimal” diet, weight loss programs, pn liposuction, and elusive “nutritional cures” might be better spent in feeding the 850 million starving people. It is a question of values. Treat oneself to an occasional See’s chocolate candy, enjoy a pomegranate martini, butter a sweet Italian focaccia, slather sour cream on a baked Idaho potato, etc., occasionally. Otherwise, enjoy a slice of cheese with a slice of apple or pear, spicy rice-and-beans, a sauteed succulent chicken breast cooked over medium heat for ten minutes (turning frequently), and give the money wasted on “cures” for a lack of disease to the truly sick and malnourished. How anyone can spend $150 on 0.5 oz of eye cream but not a dime to Oxfam cannot feel good about that poor soul looking in the mirror.