Nutrition
Why does food matter?
The decisions we make about the food we eat and our exercise and sleep habits are more important than the decisions our physician will make. The thoughtful use of each of these lifestyle choices is the strongest predictor of good health for most people.
– Miles Hassell, M.D. Author of “Good Food, Great Medicine”
We live in an age where food and food like products are in abundance. We no longer have to hunt and gather to fill our bellies; we just have to go to a restaurant or local grocery store. Unfortunately, most of the food like products sold give immediate taste bud rewards but ultimately lead to poor health if consumed a majority of the time.
When you make the decision to eat healthier, it does not mean you have to be perfect and never have your favorite burger and fries meal. Eating healthy does mean that if you eat real food a majority of the time, you can greatly reduce your risk of developing type 2 diabetes, high blood pressure and heart disease.
So what is “real food?” Real food is whole food that is minimally processed. Choosing food as close to its original form as possible is the healthiest way to eat. Examples of this include eating an apple versus drinking apple juice or eating a chicken breast instead of a chicken nugget. With our overwhelming food choices and busy schedules, it can be challenging to eat healthy.
One of the healthiest cultures studied is the Mediterranean culture. Traditionally, the people living in the Mediterranean regions have significantly lower incidences of chronic diseases such as heart disease, diabetes and cancer. The Mediterranean diet and lifestyle habits are among the healthiest in the world.
So, what is the Mediterranean diet? According to Dr. Miles Hassell, there is “no precise definition.” However, he does explain that there is a common pattern of lifestyle choices with most Mediterranean regions and they are as follows:
- Food mostly comes from plant sources: vegetables, beans, fruits, nuts and seeds. Vegetables are served fresh or cooked and fruit is eaten for dessert.
- Complex carbohydrates in the form of whole grains and beans are eaten daily.
- Extra-virgin olive oil is used as the main fat, replacing most other oils and fats.
- Animal protein is consumed in the form of eggs, fish and poultry with small amounts of red meat.
- Dairy food primarily in the form of cultured products such as yogurt, kefir and cheese.
- Moderate consumption of wine, generally with meals.
Because the Mediterranean-style diet allows for a wide variety of foods, including healthy fats, it is more pleasant than low fat diets or low carbohydrate diets. People who eat with a Mediterranean focus tend to be at a healthy weight and are content with their food choices long term.