Food 3 kinds

FOOD

There are 3 kinds of food – Raw, Processed and ultra processed. The first two are good the last it bad. The food industry has be lying to us for years.

Raw food,

Things like an Apple, lettuce, mushrooms etc, if you walk into a supermarket the first things you see normally is the fresh stuff this is pretty much the Raw food, generally all good for you.  Apples, oranges, mushrooms, lettuce, etc

Processed food,

this has been going on for thousands of years, its fine. Think of it this way you can go to a farm and buy a cow, that’s the cow in its raw state and frankly no good to us. It stands there and eats grass. Now this is where the processed part comes in, someone takes that cow and butchers it for us and puts it in neat little packages. It has been processed. This is fine. Same goes for many other foods its all good.

Ultra processed food,

Not so good. Simple example supermarket bread (not bakery bread) ultra processed. Just think how a product like bread can last 7 days and still be fresh and in some cases, I’ve seen some breads have a shelf life of months not weeks but months this is not good.

You get a fresh sourdough loaf leave it 2 days and you can play cricket with it. The ingredients in it are flour, water and maybe salt and sugar, max four ingredients.

“Eat for the body you want, not for the body you have.”

This is the list of ingredients in a popular white bread you can buy in any supermarket. I used to love it.

𝐖𝐡𝐞𝐚𝐭 𝐅𝐥𝐨𝐮𝐫 [with Calcium, Iron, Niacin (B3) and Thiamin (B1)], Water, Yeast, Salt, Vegetable Oils (Rapeseed and Sustainable Palm), 𝐒𝐨𝐲𝐚 Flour, Preservative: Calcium Propionate, Emulsifiers: E472e, E481, Flour Treatment Agent: Ascorbic Acid (Vitamin C)

Why the hell is there palm oil in bread?

The longer the list of ingredients the more processed it is and you should stay away from them

Think vitamin and mineral supplements are just as good? They aren’t, scientific studies say – one medical journal editorial called the pills a waste of money.

SOY

Soy garners praise as a nutritional powerhouse for its purported ability to alleviate hot flashes, prevent osteoporosis, and offer defence against hormone-related cancers such as breast and prostate cancers. However, there exists a faction that steers clear of soy, expressing concerns about potential links to breast cancer, thyroid issues, and dementia, despite the lack of concrete evidence supporting these claims.

WHOLE GRAINS

Scientific research reveals that incorporating whole grains into our diet significantly reduces the risk of stroke, heart disease, and diabetes compared to consuming refined grains.

But what’s the big difference? Whole grain foods contain the entire grain kernel – the bran, germ, and endosperm – whereas refined grains have had the bran and germ removed through milling. This process gives refined foods like white bread and white rice a smoother texture and longer shelf life, but it also strips away many essential nutrients such as fiber, iron, and several B vitamins.

Unfortunately, many people aren’t meeting the recommended daily intake of whole grains, which is about 3 to 4 ounces for most men and women. To identify high-quality whole grain products, look for items where whole grains are listed first or second in the ingredient list, especially for bread and pasta. For even better nutrition, opt for unprocessed whole grains like barley, quinoa, brown rice, rye, corn, wild rice, oats, buckwheat, spelt, millet, amaranth, and bulgur. Your body will thank you for it!

ENJOY FRUIT

Fruits are a marvellous treasure trove of essential minerals, vitamins, and enzymes. They are rich in natural phytochemicals that play a crucial role in warding off numerous ailments, such as cancer, diabetes, heart disease, and high blood pressure. Furthermore, consuming fruits is linked with increased longevity and a reduced risk of premature death.

But are vitamin and mineral supplements equally beneficial? According to scientific studies, they fall short. In fact, one editorial in a medical journal labelled these pills as nothing more than a waste of money.

EAT LESS MEAT

A recent report from the World Health Organization raised concerns among meat eaters. It highlighted that consuming processed meats such as bacon, ham, and lunch meats can heighten the risk of certain cancers. Additionally, it suggested that red meats like beef and pork are “probably carcinogenic.”

In contrast, individuals in the blue zones consume significantly less meat. On average, they incorporate small portions of meat into their diets, typically about 2 ounces or less at a time (equivalent to the size of a deck of cards), and they do so approximately five times per month.

*blue zones have been identified as areas of long life.

EAT GREENS

Not exactly keen on vegetables? You’re in good company.

Yet, it’s high time to reconsider and give veggies another shot (we’re here to assist you in making them delicious).

The benefits of vegetables are undeniable: Bursting with essential nutrients, rich in fibre, and low in sugar and calories. Vegetables play a crucial role in lowering blood pressure, reducing the risk of heart disease, stroke, and potentially some cancers. Moreover, they can mitigate the risk of eye and digestive issues, while helping to regulate blood sugar levels, which in turn keeps appetite in check.

Eggs

People with raised cholesterol often wonder if it’s OK to eat eggs, as egg yolk is rich in cholesterol. Generally speaking, as part of a healthy, balanced diet, it should be fine for most people, as the cholesterol in eggs does not have a significant effect on blood cholesterol.

Eggs are fairly low in fat

Egg yolks contain some fat, but the white hardly contains any. One average egg (58g) contains around 4.6g fat, which is about a teaspoon. Only a quarter of this is saturated fat, the type that raises cholesterol levels in the body.

Eggs contain vitamins that can be hard to eat enough of

Eggs are a good source of vitamins and minerals including vitamin D and the B vitamins – riboflavin, vitamin B12 and folate. Many people don’t get enough of these vitamins in their diet.

Fish and shellfish (Source NHS)

A healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish.

That’s because fish and shellfish are good sources of many vitamins and minerals. Oily fish – such as salmon and sardines – is also particularly high in long-chain omega-3 fatty acids, which can help to keep your heart healthy.

Most of us should have more fish in our diet, including more oily fish.

There is different advice for women who are pregnant or breastfeeding, and children and babies. Please check it out.

Fish that is steamed, baked or grilled is a healthier choice than fried fish. Frying can increase the fat content of fish and shellfish, especially if they’re cooked in batter.

Eating a wide variety of fish helps ensure there are enough fish to eat now and in the future. The Marine Stewardship Council has a guide to finding seafood from sustainable sources.

Oily fish

Oily fish include: herring (bloater, kipper and hilsa are types of herring), pilchards, salmon, sardines, sprats, trout. Mackerel.

White fish

Cod, haddock, plaice, pollock, coley, dab, flounder, red mullet, gurnard and tilapia are all examples of white fish.

How much shellfish should I eat?

Although it is recommended that regular fish-eaters should avoid eating brown crab meat too often, there is no need to limit the amount of white crab meat that you eat. There are no maximum recommended amounts for other types of shellfish.

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