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Newtrition A Revolution of the Food Guide Pyramid By Sarah Tewhey The Newtrition Commitment When did we lose the ability to nourish ourselves? As members of the Western world our choices in food have become boundless and with infinite selection has come the inability to determine what our bodies really need. At some point we chose to replace simple fruit sugars with candy bars and whole grains with Wonder Bread. Dinner turned into fast food, breakfast became a double espresso and in between a variety of artificial colors, flavors and preservatives lace our numerous snacks with ingredients we cannot even pronounce. Even when we want to eat well trying to determine exactly what to eat, when and how much can seem a daunting task. We are bombarded daily with a mix of junk food advertisements, fad diets and frightening news reports about the obesity, heart disease and osteoporosis that are plaguing the United States. The real facts about good nutrition are lost somewhere in between the potato chips marketed as healthy because they are baked instead of fried and the Food and Drug Administration's Food Guide Pyramid, which is now under serious revision. (CBSNews.com). We can buy into all of the food fads we want, but in the end the best and only way to maintain complete health is to cultivate conscious eating habits and a balanced diet. We all can envision this balanced diet. Close your eyes and you'll see images of colorful fruits and vegetables of all varieties, whole grains and legumes in earth tones, nuts and seeds and perhaps a few dairy products and meats. You'll notice in your vision that almost nothing is wrapped in fluorescent packaging or sealed in plastic. You'll notice that most of the foods seem to be unprocessed and full of life. Our bodies know instinctively what a balanced diet is and somehow our minds don't want to believe it. A balanced diet means that requirements for the macronutrients; carbohydrates, proteins and fats are met by eating whole foods with minimal processing. It also means meeting the micronutrient requirements. These are the various vitamins and minerals our bodies need in order to function. Ingesting enough water through foods and liquids to keep the body running smoothly is also vital to health. This balanced diet is the backbone of good nutrition and the foundation upon which complete health can be built. Conscious eating on the other hand means less about what you eat more about how. Do you eat till you are stuffed? Do eat even when you're not hungry out of boredom or emotional need? Do you take care in preparing meals? Do you think about where you food comes from before it arrives in the store? Do you consider the environmental damage done by foods grown with pesticides? These are some of the questions surrounding conscious eating that seriously affect our health. These questions are often left out of discussions regarding traditional nutrition. Eating habits and attitudes toward food are as important as the foods themselves and often even more difficult to change during transitions in diet. Incorporating these subtle components is the newtrition that brings health, sustainability and peace of mind. 
Awareness and Health Consciousness The foundation on which to build complete nutrition has very little to do with physical food. This first level of nutrition is awareness and health consciousness. Awareness relates to the way we value our bodies and our lives. It has to do with body image, eating habits, food selection and commitment to health. An unhealthy image of the body, eating out of loneliness or boredom instead of hunger and doing things you know are not good for you all are detrimental to overall health. Awareness of your own personal attitudes and patterns allows a certain amount of honesty and is a huge step toward complete well-being. Without awareness of who you are, health is nearly impossible. Activity and Lifestyle The second level of the Newtrition Tower is activity and a healthy lifestyle. Exercise keeps metabolism going at an optimum rate, allows blood and lymph to flow, enhances immunity and is a great reliever of stress. Whether it is a five-mile run or just twenty minutes of stretching moving and breathing deeply every day is an essential part of nutrition. Making a commitment to health by getting enough sleep, eating healthy food, exercising and taking time to relax are all part of a lifestyle that supports the breakdown of the nutrients taken in during the day. These two first levels represent conscious eating. Often left out of modern nutrition these aspects not only provide for long term health, but form the entire foundation of a balanced diet. Carbohydrates and Whole Grains After the levels of conscious eating come a balanced diet and the food pyramid. At the base of the pyramid sits the carbohydrate and whole grain group. Recently this group has gotten a bad reputation due to certain fad diets that are blaming obesity on carbohydrates. It is true that Americans are consuming highly refined and processed grains in foods devoid of nutrients. This is causing a wide range of health issues including obesity. While refined and processed grains are almost always less desirable than whole grains, carbohydrates in general provide most of the energy we need in the form of glucose. Our bodies need glucose in order to run most of the processes required for survival. The brain and nervous system will only use glucose as fuel. Whole grains have been staples in the human diet for thousands of years and are a vitally important part of nutrition. Fruits and Vegetables The next tier of the pyramid are the fruits and vegetables. Fruits and vegetables are full of vitamins, minerals, simple sugars, fiber and a vast array of antioxidants and phytochemicals. These have a tremendous effect on health. Because fruits pass though the digestive system very quickly and don't need much time to digest they should usually be eaten alone. When combined with other foods that take longer in the digestive process fruits will get held up in the stomach and small intestines causing them to ferment. Always choose organic fruits and vegetables that are fresh, bright in color and grown locally to ensure a high nutrient content and low toxicity for your body and the environment. Plant Proteins Plant proteins such as soy products and other legumes need to have a more prominent role in the daily American diet. Proteins are the building blocks from which our bodies are made and plant proteins provide low fat, high nutrient alternatives to animal proteins. Protein is made from twenty different substances known as the amino acids. Eight of these amino acids are essential and must be obtained from the diet in order for the other twelve to be synthesized. Daily combinations of different plant proteins will provide ample amount of the eight amino acids necessary for complete health. Water Although it is missing on most food guide pyramids water it is perhaps the most essential nutrient. We obtain most of our required water from the foods we eat. However, water is placed here as a reminder to remain aware of your water intake, especially if you've been indulging in diuretics such as coffee, alcohol and sodas. Whether you are on city or well water it is a good idea to filter all tap water for parasites, pesticides and other chemicals. Dairy Products Dairy products provide vitamins and minerals and some essential fatty acids. Dairy has high levels of calcium and for vegetarians can be an important source of protein. It is important to choose organic dairy products from animals that have not been treated with hormones or antibiotics. Individuals who choose not to consume dairy can find substitutes in fortified soy products. Nut and Seed Oils Nut and seed oils have become an important modern source for the essential fatty acids. Try to choose oils that are as fresh as possible, organic and cold pressed to prevent rancidity. Store oils at cool temperatures away from direct light to ensure that they remain fresh. Animal Protein Above this line in the pyramid come foods that can be eaten sparingly a few times a week. Heavier animal proteins such as chicken, turkey, fish and eggs fall into this category. Be sure to choose products from free-range animals that have not been treated with hormones or antibiotics. Many industry animals are kept confined in cages in what has become known as factory farming. These practices are not only detrimental for the animals and the environment, but antibiotics used in factory-farmed animals may be playing a role in antibiotic resistance in humans. (Weil 114) Individuals who choose not to consume animal proteins can supplement protein intake with soy, nuts, seeds and other plant proteins. Sweets Eating sweets is a very natural part of being human. The desire for things that taste sweet has been bred into humans through evolution. Humans naturally learned to crave the sugars in fruit and honeycomb because they provided quick and accessible energy that ensured survival. (Weil 59) A very limited amount of natural sweets is perfectly alright a few times a week and very enjoyable! The Others Above this line come the foods that should be eaten very rarely if at all. Into this category marked other falls partially hydrogenated oils, high fructose corn syrup, fried foods and all of the other ingredients that make junk food taste so good. Red meat also falls into this category. Although most Americans simply love red meat it is an unnecessary part of the modern human diet. Foods in this category pose a risk to health when consumed in abundance and should be eaten sparingly. Considerations in Modern Newtrition A good rule to follow is to not eat more in one sitting than can be held in the hands. Try not to eat when you don't really feel hungry. Try to consume whole foods in their natural and unprocessed state. Finally, if you aren't sure about the ingredients on the label you may want to find out before putting something unidentified into your mouth. Organic food is always encouraged over conventional food whether it is produce, animal products or grains. Chemicals used in conventional farming have been found to cause cancer, liver and nerve damage and a variety of other serious health problems. Pesticides and herbicides are ruining rivers, drinking water and entire populations of wildlife. These chemicals also disrupt the fine balance of microbes within the soil that keep crops healthy and thriving. The use of agricultural chemicals may eventually leave humans riddled with disease and our planet a barren wasteland with sterile soil. Though they may cost a bit more, organic foods pay off in the long run for everyone. CBS News.com. Rebuilding the food pyramid. The Associated Press, Sept 10, 2003. http://www.cbsnews.com. copyright 2003 ------------------------------------------------------------ Sarah Tewhey is a student and teacher of Yoga, Ayurveda and the healing arts. She completed two years of study with Dr. Vasant Lad at The Ayurvedic Institute and a B.S. at Lesley University in Mind/Body Studies with a specialization in the female healing process and its relationship to modern medicine. Sarah is currently a student in the Masters program at Southwest Acupuncture College in Albuquerque. Sarah can be contacted at: sarah@ayurlight.com |
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