How healthy is your diet?
Guest post by Daniel Biernoff (Nourished Health Through Nutrition)
As a naturopath with twenty years of clinical experience , I often have people tell me that they stick to a “healthy diet”- then proceed to run off a list of debilitating health problems.
The reality is that the average “healthy” Australian diet which is heavy on dairy, meat and processed foods, directly contributes to our disturbing health statistics where heart disease, dementia, obesity, diabetes and cancers are becoming increasingly common.
So what’s not adding up?
We are told by all sorts of people in the food industry, the health industry and the media to control our calories and manipulate our fat intake, to be careful with carbs and watch we are getting enough protein.
But I believe what we should be focusing on is what the body actually needs.
Nutrition.
If diet is what you eat, nutrition is what your cells actually receive – and focusing on how nutrient-dense the food is on your plate is absolutely fundamental to overall health.
Certain foods have a considerably higher nutrient per calorie ratio, are easier to digest, and alkalise the body – these foods are plant based.
Now we all know we should eat our veggies but how much is enough?
The Australian Bureau of Statistics reports in 2012 that 94% of us have inadequate fruit and vegetable consumption – and that’s just an adequate level of consumption.
What about an optimal level of consumption?
Below is an example of an average ‘healthy’ diet:
Breakfast: Weetbix with milk and honey
Morning tea: An apple and a small tub of yoghurt/ flat white with sugar
Lunch: Ham, lettuce and mayo sandwich on multigrain bread
Dinner: Salmon with steamed broccoli and homemade potato chips
For me an optimal day might look like this:
Breakfast: A large glass of warm water with lemon juice and a sprinkle of turmeric and ginger powder
A small bowl of porridge on water made of buckwheat, rolled amaranth and quinoa, desiccated coconut, chia seeds, flax meal and some diced banana
A green smoothie with pineapple, pear, apple, blueberries, chia, flax meal and one cup of kale
Morning tea: Strawberries and handful of raw mixed nuts
Lunch: Salad of spinach and mixed greens, sunflower, alfalfa and bean sprouts, grated beet root, carrot and zucchini, snow peas, avocado, cherry tomatoes, cucumber, chickpeas, diced red onion, lemon juice and balsamic vinegar
Afternoon tea: Leftover green smoothie or a cup of green tea
Dinner: Lentil and kale curry with coconut milk onions, garlic and mushrooms
If this diet change looks a little overwhelming don’t despair- just take smaller steps.
The key is to increase your intake of plant foods while phasing out all the processed foods.
Eat a huge salad with a smaller piece of steak for example and soon you will find your taste preferences will change and you’ll be craving more of the green stuff – plus you’ll start feeling fantastic!
It’s also ok to treat yourself a little every now and then .
What you should be aiming for is over 75% of your calories coming from nutrient dense foods.
Daniel Biernoff is a Naturopath and Nutritionist at Nourished Health Through Nutrition
Daniel will be speaking on gut and mood at our next Women’s Wellness Event, “Depression, Anxiety & the Gut-Health Connection” on Sunday 24th May. Details and Bookings HERE. Connect with Daniel via his Facebook Page HERE.
If you would like to guest post on MindBodyfood please contact us with your interest.
About Viki
Viki Thondley is a Mind-Body Wellness Specialist and qualified Holistic Counsellor, Food, Stress & Lifestyle Coach, Meditation Therapist, and Eating Disorder Recovery Coach who inspires women to shift from dieting and restriction to whole-self nourishment, self-care and whole food healing. Recovered from bulimia nervosa and the many years of hormonal imbalances, food prison and self-sabotaging behaviours’, Viki is an inspiring coach, speaker and event host who also provides personalised holistic programs, workshops and retreats to instil self-love, happiness, body confidence and real food freedom. She is author of “Achieving Your Wellness: Create a Life You Love” and “Healthy Chocolate Delights: Real Food Sweet Treats”.
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