Reflection on traditional diet

Traditional diet is messed up because it is based on compulsive eating of meat. It is as if we are paralyzed and fear got the best of us. No one can argue, that traditional diet is very effective and energetic. It can provide most of the energy we need and require little effort on our part. So why we should dismiss something, which requires little sacrifice on our part?

The first sign we are in trouble is when our common sense flies out the window. It is when we start accepting side effects of wrong diet, such as bloating, gas, heartburn, as something normal, because it affects so many. So later other symptoms appear and then again we think that all is OK. We start having problems with gluten, we develop IBS (irritable bowel syndrome), allergies, diabetes, obesity and others. But we do nothing and our paralysis gets the better of us, because we cannot resolve the messages of certainty and doubt. Everyday we come across new information and there is no consistency to what is healthy and nutritious anymore. So why change? Why not stick to something, that we know and grew up to trust it?

Why not look for evidence? The best way to do so, in my mind, is to examine personal diet from vitamin and mineral standpoint. Even though it seems reasonable, it was only recently, when I realized, that this should be the first thing we do, if we want to be healthy. If you are like me, then you also took for granted, that adding healthy food to your diet will automatically transform your life and improve your health. However, what nutrition analysis showed me was that few extra things, which are in fact very nutritious and delicious, do not magically make it right, but in order to get proper nutrition, we should follow a well-balanced diet. Selecting food based only on amount of carbs, protein, fat and sugar is not longer a viable option. In my mind we should switch to vitamin- and mineral-rich produce and by doing so we will incidentally take care of other nutritive aspect of diet.

So let's analyze diet based on daily allowances for each nutrient. To give you an example of such exercise, I have prepared a list of produce used in a traditional diet and let's analyze them together. Let's assume, that our weekly traditional diet consists of the following:

800g meet, 200g fish, 300g cottage cheese, 4 eggs, 400g cheese, 200g yogurt. 100g tomato paste, 7 tomatoes, 200g carrots, 200g beets, 300 g broccoli, 400g green-leaf vegetables, 14 slices of wholewheat bread, 300g rice, 200g quinoa, 800 g potatoes, 200g oats, 300g dark chocolate. I did not include fat, sugar and processed food into calculation.

RESULTS:

By regularly consuming above mentioned produce we become deficient in vitamin E, B2, B5, B6, B12, as well as Ca, Fe, K, Zn and omega 3 (you can get your own results by using the tables listed here). The extent of those deficiencies also depends on health status of our gut. So imagine, if we have regular problems with intestines, ... we miss out even more.

TIPS:

1. To avoid those deficiencies we should incorporate the following food products:

100g nuts, 100g peanuts, 100g sunflower seeds, 100g pumpkin seeds, increase amount of yogurt to 700g, decrease meat and increase the amount of fish to 400g, 200g legumes (the best would be lentils) and 7 servings of fruit (eg., banana, apples, avocado, tomato, watermelon). It is also highly recommended that we consume as much olive oil as possible, since it is one of the best sources of vitamin E.

2. To enhance absorption of vitamins and minerals we should practice the proper combining of food every day. It may be hard at the beginning, but it will become better, as days progress.

3. Always think about fermenting legumes, nuts, and grain not to lose unnecessarily any minerals, due to the presence of phytic acid (see here).

Are you still confused? I hope not. Making few adjustments to eating habits may seem daunting at first, but I believe, that in time we will find ways, and ideas to create new routines. Changes are not easy, but they teach us to slow down a little and with that we find a new appreciation for the power of food.