Because of biochemical individuality, no single diet is ideally suited to everyone, which explains why some people thrive on a vegetarian lifestyle, while others require a regular intake of animal food products in order to stay healthy. Holistic physicians recognize that a number of factors, including blood type, heredity, metabolism, environment, stress, and predispositions to food allergy and sensitivity, can influence health and nutrition, and therefore take the time to properly address each of their patient's specific nutritional requirements. Overall, however, the following dietary principles can help most people maintain and improve their health.
Eat health-promoting foods. "The most basic principle of good nutrition is to consume a wide variety of health-promoting foods, and to avoid or minimize your intake of foods that are known or suspected of causing adverse effects," says noted nutritional expert Alan Gaby, M.D. Among the health-promoting foods Dr. Gaby recommends are whole grains, fresh fruits and vegetables, nuts, seeds, legumes, and moderate amounts of low-fat animal foods, such as eggs, fish, poultry, and beef. Whenever possible, he also advises to choose foods that are raised organically, as well as drinking adequate amounts of pure, unpolluted water, while drinking alcohol only in moderation.
Avoid refined carbohydrates. Refined, processed carbohydrates are devoid of nutrients and can contribute to a wide range of chronic disease conditions. The most prevalent form of refined carbohydrate in the average American diet is refined sugar, which includes not only table sugar, but also sucrose, fructose, glucose, dextrose, and corn syrup, all of which are common food additives in processed foods. White bread and white rice should also be avoided. According to Dr. Gaby, such refined grains account for 30 percent of the caloric content of the standard American diet, and lack the nutrient and fiber of grains that are whole and unprocessed.
Eliminate unhealthy fats. Contrary to popular belief, a certain amount of fat is necessary for optimum health. One of the keys to healthy eating lies in ensuring that the foods you eat contains adequate amounts of healthy fats (essential fatty acids), and are free of unhealthy fats. One of the unhealthiest fats is trans-fatty acids, which are extremely rare in whole foods, but quite common in margarine and commercially processed, hydrogenated vegetable oils, which are used additives in many types of processed foods, including most commercial breakfast cereals. Another source of unhealthy fat are polyunsaturated oils heated to a high temperature, as when they are used for deep-frying. "When the polyunsaturated fatty acids found in most vegetable oils are heated in the presence of oxygen, some of them are converted to toxic compounds called lipid peroxides," Dr. Gaby explains. "Consuming excessive amounts of lipid peroxides can cause free radical damage." In place of trans- and polyunsaturated vegetable oils, Dr. Gaby recommends using oils rich in omega-6 and omega-3 essential fatty acids. Goods sources of omega-6 include sunflower, safflower, and soybean oils, while flaxseed and fish oils are rich in omega-3.
Minimize or eliminate caffeine. Caffeine is another staple of the standard American diet, and is contained not only in coffee, but also in nonherbal teas, chocolate candies, and sodas such as Coca Cola and Pepsi. "Because caffeine consumption is so wide-spread, many of us overlook the fact that it is an addictive and potentially toxic chemical that has profound effects on human physiology," Dr. Gaby says. Among the conditions caffeine can contribute to are adrenal exhaustion, anxiety, insomnia, hypertension, headache, gastrointestinal disorders, fatigue, and osteoporosis.
Beware of food additives. "Modern processed foods contain so many chemical additives that it is impossible to determine all the effects they have on our bodies," Dr. Gaby says. Among the additives common in commercially raised food are artificial colorings and food dyes, sulfites, sodium benzoate, artificial sweeteners (aspartame), pesticides, and hormones and antibiotic residues in animal foods, all of which have been linked to numerous health problems. For this reason, Dr. Gaby recommends eating organic, fresh, unprocessed foods as often as possible.
Determine food allergies and sensitivities. Many people unknowingly suffer from hidden or "masked" allergies or sensitivities to certain foods they eat. Typically, these foods comprise a regular part of the diet of people with food allergies or sensitivities. "Food allergies and sensitivities are difficult to identify because they are often delayed, sometimes for as long as several days after an individual eats an offending food, and because they don't necessarily occur every time the food is eaten," Dr. Gaby explains. Food allergies are estimated to affect as many as 60 million people in the United States.
