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Food power
The following foods are selected because of their ultra health qualities in providing good sources of antioxidants and protective factors which help improve immune function and act as reserves in prevening body diseases.
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* Fruits and vegetables are known to have some 20 different types of protective factores against cancer.
Salad dressing oils are mono starutated and high in Vitamin E which helps reduce cholesterol.
* Fish provides Omgea 3 PUFA (polyunsaturated fatty acids) which reduce coronary heart disease.
* Wholegrain cereals provide fibre, complex carbohydrate, vitamins, minerals and protein.
* Yoghurt which contains “live” a/B cultures of L. acidophilis and B.bifidium helps build up good intestinal bacteria which strengthen the immmune system. |
Energy Intake
About 50 nutrients, including water, are needed on a daily basis for optimum health. Your daily food intake should include a variety of some 15 different foods in order to pick up as many nutrients as possible.
Smart Shopping
Fresh is best. Plan to shop at least twice a week for perishable foods.
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* Store vegetables, fruits, meats, milk, bread and eggs in the refrigerator to preserve nutritional qualities and flavour.
* If a particular fresh food is unavailable then select another food type rather than using frozen or canned products.
* It is recommended to drink 6 – 8 glasses of water each day in between meals. This can be plain mineral water, spring water, or filtered tap water.
* Wholegrain cerals and flours. Read the label on wholegrain breakfast cereals and avoid added fat or sugar varieties. Select whole rolled oatmeal and avoid quick oats.
* Fruits should be sun fresh to ensure high flavour, high vitamin and mineral content. Select medium unblemised sizes. Check the label if frozen or tinned fruits are to be purchased and buy “no added sugar” brands. Avoid pre-cut fruits in shops as nutrients and flavours are lost on standing. Where possible purchase organically grown fruits.
* Vegtables should be fresh, firm, good colour, and in season. The yellow/orange colours should be in a deep well developed colour indicating a high beta – carotene content. Check the label on frozen or tinned vegetables and purchase brands whith no added fats, sugar of salt. Avoid pre-cut vegetables as exposure to air and light reduces flavour and nutrients. Where possible purchase organically grown vegetables.
* Fresh herbs are readily available in the market place and are preferred to the dried styles.
* Select low fat milk and low fat milk products. Milk may be a cow, soy, goat or sheep. Buy plain low fat yoghurt which contains “live” a/b cultures.
* Purchase free range lean meats when available. Choose whole fish which has firm flesh and a pleasant sea smell. Fish fillets should have a moist appearance and no discolouration. King Oscar canned sardines I spring water are recommended.
* Eggs whichare free range will have a better colour and flavour. Store in the carton in the home refrigerator.
* Canola oil is the best buy followed by olive oil. Almond, apricot kernel, avocado and hazelnut oils are found in specialty shops.
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Cooking Tips
Prepare vegetables and fruits by washing 3 times in running water. Scrub using a soft brush. Only peel if the skin is inedible.
Cook vegetables after preparing. Do not soak in water. All vegetables should be lightly cooked to conserve the vitamins, minerals and flavour.
Cut fruits in large chunks for fruit salads and serve straight away.
Cooking styles recommended are steaming, stir-frying, baking, barbecuing and boiling in limited water.
Fish flesh is very delicate and requires short cooking times. The fish is cooked when the transparent flesh just turns an opaque white colour.
Dried peas, beans and lentils require washing using a sieve under running water. Place in a saucepan, cover with water, and boil 3 minutes. Turn off the heat, cover with a lid and stand 1 hour. Drain off liquiedand then cook according to the recipe.
Flavourings for fruits, salads, and hot vegetables can also be achieved from fresh garden herbs. These herbs replace dressings and vinegars.
Suggestions
Vegetables and savoury salads
Anise, leves and seeds; basil leaves; borage, leaes and flowers; catmint, leaves and seed; chicves, leaves and flowers; dill leaves; fennedl, leaves and seeds; mint leaves; marigold petals; nasturium, leaves and flowers; nettle, young leaves; parsley leaves; rosemary leaves; sage leaves and salad burnett leaves.
Fruit and fruit salads
Anise, leaves and seeds; bergamont, leaves and flowers; elder flowers; lemon balm leaves; lemon verbena leaves; pelargonium leaves; sage (pinapple variety) leaves; sweet cicely leaves and violet flowers.
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