Whole foods guidelines

The biggest challenge that faces our world is not lack of availability of healthy foods but rather, the over abundant supply of trashy stuff. Their omnipresence is actually a factor that hinders the awareness of good eating habits, and the convenience involved in buying salt rich, oily quick eats from the shelf far outweighs the option of actually looking for organic foods or even preparing them. Once this hurdle is overcome, the whole foods eating system will be easily put in place. The end result will be a much healthier world.

Having said that, we need to also acknowledge that over the past few years, the awareness of what’s good for us and what is not, has also grown steadily and today it is much easier to get non-processed, healthy whole foods than it was even five years ago. In many developed countries, there are special sections in supermarkets that sell only organic foods, in most developing or semi-industrialized countries, a vegetable market is already a treasure trove of wholesome, organic food. The credit, I feel goes to the consumers, with their slow but sure spread of awareness of the harm processed foods do to their bodies.

Many people feel organic food is predominantly vegetarian. Vegetarianism and veganism, though personal choices, may not always be the best option, particularly because animal products are know to be a source of some nutrition that the plant kingdom cannot supply. In fact, to take care of the protein intake of races that are reared on meats, organic, naturally raised red meat and fowl are a good idea. If such a clear product is not available, the consumer can even settle for grass fed meats but grain fed animals’ meat is a no-no. Similarly, poultry is best when it is organic or free range, and farm reared broiler should be avoided totally, it has already consumed too many chemicals to give it the ideal crest and the optimum weight. It is a great idea to use the skin and fat that form a part of the poultry’s trimming, as well, since it provides invaluable fats and proteins. In any case, canned, potted, tinned, processed sausages and luncheon/breakfast meats should be avoided a far as possible.

Fish, too, should be eaten fresh from the day’s catch, and tinned fish or fish from farms should be avoided.

For other animal products, be sure to catch un-pasteurized, un-homogenized milk, naturally processed milk products such as whole curds, naturally processed cheese and cultured butter. Powdered milk is no substitute for the fresh thing and is only a whitener at best. Eggs should be free range produce and not the battery produced variety and the so-called `vegetarian’ eggs are to be avoided at all costs.

For soy products, stick to fermented soy products like tempeh, tamari, natto and miso and tofu may also be used. But at all costs avoid unfermented soy products such as soy milk, soy protein powder drink mixes, soy protein isolate or even textured vegetable protein.

For carbohydrates, stick to organic vegetables or fresh sea vegetables, avoiding canned, sprayed, waxed, bioengineered or irradiated fruits and vegetables, especially in large quantities. Frozen vegetables can be used in moderation but make sure they are not salted. Beans and legumes, high on protein as well as carbohydrates are a great health food but again, fresh from the plant, not tinned beans and canned legumes, as far as possible (vacationers can be excused). In any case, always avoid using rancid beans, extruded breakfast cereals and quick rise breads. These are proved to hamper digestion and absorption of nutrients. Soaked, sprouted whole grains are the best, and for a meal, can be had as whole meal pasta or bread also. Refined flour and cereals should be always avoided.

In nuts, look for seeds that have been prepared by soaking and drying, not artificially roasted and salted, then tinned. Nut butters made from raw or roasted nuts (without additives) and plain, natural processes (peanut butter is good), are acceptable. For coconut, fresh is the best, in all forms, because raw coconut gets rancid very fast and that can be fatal if consumed.

The oil and fat requirements of the body are best met through traditional, unsaturated fats which include organic butter or ghee, coconut, palm or mustard oil, extra virgin olive oil or even flax oil (made from unheated seeds). Non organic butter or animal fats could also do but never have hydrogenated fats and oils (margarine). Vegetable oils are also not good for the digestion (sunflower, safflower, canola or cottonseed oil).

So much for generalized nutrition news. A consumer of whole foods should also keep some more things in mind. For instance, every meal should be accompanied by a fermented food or drink… tamari, tempeh, natto, sauerkraut, kim chee (without MSG), kombucha tea, raw vinegar, fermented vegetables, fruit chutneys full-fat plain yoghurt or kefir, or lacto-fermented beverages (lassi or chaas also). At all costs avoid caffeine, tannin, soft aerated drinks and alcohol.

Try substituting ordinary salt by Celtic sea salt, if easily available. One should always stay away from foods with MSG (Monosodoglutomate – in most commercially ready to serve soup powders, sauces and broths).

The sweet tooth of an organically inclined person can be satisfied with small helpings of fresh fruits, dates, or home made organic desserts like pumpkin pie or coconut macaroons (with wheat flour). Absolutely stay away from chocolates or sweetened desserts that contain refined white sugar, dextrose, glucose, brown sugar, fruit juice and even honey.

The mantra is..Eat Food That Will Spoil, but Eat it Before It Does.