The best real foods are also good for your brain. The world's best real foods are whole foods complete with all their rich natural endowment of nutrients. They are not highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, the healthier way of eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet.
They are common "everyday" foods and include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people. The World's Healthiest Foods are Readily Available, although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country. The World's best real foods are foods that the majority people can easily find at their local market. The World's best real foods are affordable these are selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season.
Fat free milk is an excellent source of calcium, vitamins, and protein with little or no artery clogging fat and cholesterol. Soy milk can have just as many nutrients. Low fat Yogurt helps prevent yeast infections; calcium strengthens bones. Skim Milk is important for good vision and along with vitamin A might help improve eczema and allergies. (see Great Smokies Gut Immunology)
Seafood which is considered real food include shellfish (Clams, Mussels) which help in nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. Crab is a great source of vitamin B12 and immunity-boosting zinc.
Coconut Oil is healthy oil because it contains saturated fat, lauric acid, a natural anti-viral and anti-microbal. Green Tea is a superstar beverage if there ever was one, green tea helps with weight loss and helps fight against cancer. It contains EGCG, a catechin (plant compound) which stimulates metabolism and has anti-cancer properties to boot. Green tea also contains theanine, a natural relaxant which helps explain why the caffeine in green tea doesn't make you nearly as jittery as coffee.
Flaxseed oil is one of the only plant sources of omega-3 fats, but the flaxseeds themselves provide the added benefit of fiber along with omega-3. Best real foods emphasize healing foods, plant-based choices, plant foods create the base and may be accented by animal foods, variety & balance of color, nutrients, and portion size celebrate abundance, support of a healthful environment because our food, and we in turn, reflect the health of our earth and mindful eating, truly savor, enjoy and focus on what you are eating.
Generally a real food should have a nutritional overview of sufficient calories to maintain a person's metabolic and activity needs, but not so excessive as to result in fat storage greater than roughly 12% of body mass. Sufficient quantities of fat, including monounsaturated fat, polyunsaturated fat and saturated fat, with a balance of omega-6 and long-chain omega-3 lipids.
Avoidance of trans-fat, sufficient essential amino acids ("complete protein") to provide cellular replenishment and transport proteins, essential micronutrients such as vitamins and certain minerals. Avoiding directly poisonous (e.g. heavy metals) and carcinogenic (e.g. benzene) substances, avoiding foods contaminated by human pathogens (e.g. e. coli, tapeworm eggs), avoiding chronic high doses of certain foods that are benign or beneficial in small or occasional doses, such as foods or substances with directly toxic properties at high chronic doses (e.g. ethyl alcohol), foods that may interfere at high doses with other body processes (e.g. table salt); foods that may burden or exhaust normal functions (e.g. refined carbohydrates without adequate dietary fibre).
The following basic guidelines help in to know how to construct a healthy diet with best real food. Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the “good” carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health). Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day. Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.
Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products. Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine. Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and do not order super sized anything. Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks. Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.
Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements. Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.
Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential. If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients. Visit www.crohnsstore.com for real foods, bars and supplements.
