DIET

Our life depends upon the diet taken, knowing how much to eat and when to eat is what matters most. It has been wisely said that “eat to live” and do not “live to eat. ” It is rather difficult to lay down rules to suit all cases. Every individual case has its own requirements of food. The golden rule is that whatever is pleasing to your eyes to see, whatever is pleasing in taste to your tongue and whatever you feel pleased after eating, may be taken. So long as digestion, body weight, strength and activities are normal, do not think about what to take and what not to take. The diet should be simple, better vegetarian than non-vegetarian. Milk and milk products not containing more that 2% fats is a must for everybody. Infants under eight months should have nothing but their mother’s milk. Failing this a wet nurse or goats milk or cow’s milk diluted with 1/ 8 of water can be substituted. The milk should be boiled and brought to blood heat before serving. After this age, some good baby foods available in the market should be given. As the teeth develop, solid foods such as bread, butter and milk pudding may be given.

Some simple facts, which have emerged from worldwide surveys are important. A consistent link between diet and health in old age has been found. A diet rich in fruits and fresh vegetables is associated with lowered incidence of such diseases as cancer, cataract and heart attacks. Not very long ago, vegetarians were considered second rate humans and inferior in health status to non-vegetarians. It is now recognised that vegetarians in general live longer because they are less prone to high blood pressure, heart attacks and cancer. The main reason is that a vegetarian diet provides most of the antioxidants which offer protection against free radicals. Antioxidants are chemical substances that prevent or destroy cancer causing compounds called radicals which are a normal part of life. If not destroyed by an antioxidant, they can damage cells and start a cancer. Vitamins have their own role to play. A healthy balanced diet in correct proportion is necessary for a healthy life. However, some rules are necessary for not so healthy persons.

Suggestions will be found in this book for such cases, where necessary.

For centuries, people have known that certain foods play a role in promoting wellness. Studies have shown the following foods are components of a well-balanced diet for the reasons given against each. Keeping the stomach clean can solve many health problems.

1. Purple grapes or grape juice has some flavonoids which have an anticlogging effect which promotes a healthy heart.
2. Cranberry juice prevents urinary infections.
3. Dark red vegetables and oranges contain carotenoids (alpha and beta carotene) which neutralize free radicals that cause damage to cells and start diseases.
4. Tomato protects against cancer of prostate. It contains carotenoids (lycopene) which also protects oxidation of LDL CHOLESTEROL and reduces the risk of developing atherosclerosis and coronary heart disease.
5. Eggs, citrus fruits and com contain carotenoids (Zea zanthin) which help maintain a healthy vision.
6. Wheat bran contains insoluble fibre which keeps the digestive system healthy and promotes regularity of movements of bowels.
7. Oats reduce blood cholesterol and also help protecting the rise of glucose levels by slowing down sugar absorption.
8. Fish oils contain omega – 3 fatty acids which reduce the risk of cardiovascular diseases. Omega – 3 fatty acids also lower the cholesterol levels and reduce blood clotting.
9. Onions, garlic and olives contain thiols which lower LDL CHOLESTEROL and help maintain a healthy immune system. Onions in diet keep the blood pressure down.
10. Nuts are an excellent source of calcium, magnesium, potassium, iron, copper, manganese, zinc, vitamin E and fibre. They also contain immune building essential fatty acids.
11. Peppers inhibit production of cancer causing nitrosamines during digestion, high in vitamin C, bioflavonoids and vitamin A. Also high in folic acid, potassium and niacin.
12. Broccoli helps reduce risk of stroke. Lower blood pressure. Prevent eye disease and cancer.
13. Carrots lower cholesterol, give hair and skin a healthy glow. Prevent cancer. Cooked carrots release more healthy beta-carotene than raw carrots.
14. Spinach lowers risk of a heart attack or stroke. Prevents vision loss and cancer.
15. Strawberries help prevent cancer and enhance memory.
16. Green tea fights infections and strengthen bones.
17. Honey alleviates allergies and heals wounds.