Every piece of food you consume has the potential to harm or heal you.

In general we can get away with eating some of the naughty foods when the majority of our diet consists of nutritious cuisine. If it is the other way round then our diet can cause a multiplicity of different diseases e.g. heart disease, high blood pressure, diabetes and Digestive disorders. Many of these conditions are preventable by eating a balanced diet.

A beneficial diet consists of a variety of foods including fresh vegetables, fruit, fish, meat, grains and pulses. A good adage is ‘a little bit of everything’, as anything in excess can cause an imbalance and therefore ill health.

Minimise

• Salt: too much can lead to heart disease, high blood pressure or stroke. The RDA is 6gm but watch out for hidden salts in processed foods. To calculate the amount of salt in a product, multiply the sodium content by two-and-a-half times. Try cooking without salt and then adding it to taste later.

·         Fats: Limit total fat intake to less than 25–35 percent of your total calories each day. Avoid trans fats and saturated fats which raise your LDL and cause cholesterol. The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds and fish. Trans fats are used to extend the shelf-life of processed food and are not labeled but this is presently under discussion at EU level. In a recent US research study it was found that a 2% increase in trans fats was associated with a 23% rise in the occurrence of coronary heart disease

• Additives

Aspartame, there is a lot of controversy surrounding aspartame which is an artificial sweetener used instead of sugar so much so that I would advise everyone to go and research it for themselves. Now I know sugar isn’t healthy but at least you know where you stand with it. I would advise completely avoiding aspartame found most often in sugar free drinks.

E numbers: Some E numbers have been linked to hyperactivity in kids and these include amongst others: E102, E104, E110, E120, E122, E123, E124, E127, E131, E132, E153 and E210.

The following list includes E numbers that are banned in other countries, the numbers in bold text are still permitted in Ireland: E102, E104, E107, E110, E122, E123, E128, E129, E131, E132, E133, E142, E151, E153, E154, E155, E160(D), E173, E174, E175, E180, E214, E215, E217, E219, E226, E227, E230, E231, E232, E233, E236, E237, E238, E239, E363, E370, E385, E432, E434, E470, E474, E494, E495,  E524, E525, E527, E528, E530, E540, E541, E544, E545, E553(A), E576, E635, E927, E952.

There is another substantial list of E numbers that are not banned in any country but may have the potential for allergic reaction.

• Avoid excess Sugar, Caffeine and Alcohol.

Do

Eat fresh food, preferably in season.

Drink plenty of water.

Read the label on processed foods!

Cook well! Grill instead of frying, Steam instead of boiling, avoid the microwave!

It is not only what foods we choose to eat that affects our health but also the way we cook them. In one research study fresh broccoli was subjected to four different cooking methods: Microwaving lead to a 74% - 97% loss of antioxidants, Boiling 66 %, Pressure Cooking 47% and Steaming lead to a minimal Nutrient loss of 0% - 10%.

Do make your voice heard!

You do have the power to make your voice heard and manufacturers will listen.

Smarties have now replaced their artificial colours with natural colourings and

If a big company like Nestle is getting the message, others will follow.

  
Health before Profit!

Sonya Oldham

Dip. Certified Herbalist

Planetary Herbology (Traditional Chinese, Western & Ayurvedic Herbal Medicine).

Member of the Unified Registrar of Herbal Practitioners

Article for 'Holistic Health' Magazine