Eat wisely

“Eat food. Not too much. Mostly plants.”
With these few words, author Michael
Pollan encapsulates simple, time-tested
dietary advice. What does he mean?

Eat fresh foods. Concentrate on eating
“real” food—whole, fresh foods that people
have been enjoying for millenniums—rather
than modern processed foods. Commercially
prepackaged foods and fast food from chain
restaurants usually contain high levels of sugar,
salt, and fat, which are associated with
heart disease, stroke, cancer, and other serious
illnesses. When cooking, try steaming,
baking, and broiling instead of frying. Try usingmore
herbs and spices to cut down on salt.
Make sure meats are properly cook

      M Do not eat too much. 

The World Health
Organization reports a dangerous worldwide
increase in overweight and obese people, often
the result of overeating. One study found
that in parts of Africa, “there are more children
who are overweight than malnourished.”
Obese children are at risk of present as well
as future health problems, including diabetes.
Parents, set a good example for your children
by limiting your own portions.

  Eat mostly plants. A balanced plate favors
a variety of fruits, vegetables, and whole
grains over meats and starches. Once or twice
a week, try substituting fish for meat. Reduce
refined foods such as pasta, white bread, and
white rice, which have been stripped of much
of their nutritional value. But avoid potentially
dangerous fad diets. Parents, protect your
children’s health by helping them to acquire a
taste for foods that are healthful. For example,
give them nuts and thoroughly washed
fresh fruits and vegetables for snacks instead
of chips or candy. 

 Drink plenty of fluids. Adults and children
need to drink plenty of water and other
unsweetened liquids every day. Drink more
of these during hot weather and when doing
heavy physical work and exercise. Such liquids
aid digestion, cleanse your body of poisons,
make for healthier skin, and promote
weight loss. They help you to feel and look
your best. Avoid drinking excessive amounts
of alcohol and too many sweetened drinks.
One soft drink a day can add 15 pounds
(6.8 kg) to your weight in a year.
In some lands, obtaining clean water can
be hard work and is expensive. Yet, drinking
it is vital. Tainted water needs to be boiled
or chemically treated. Dirty water is said to
kill more people than wars or earthquakes;
it reportedly kills 4,000 children a day. For
infants, the World Health Organization recommends
only breast-feeding for the first six
months, then breast-feeding plus some other
foods until at least the age of two.

(Awake 2011 March)