What is a Healthy Diet?

All the time people come to me wanting me to “diagnose” them with a special, rigid diet. As a health coach, I am not a dietician, therefore, I do not give “diets.” (I will, however, use the word “diet,” for lack of a better word, to describe one’s daily intake of food.) Most of the writing out there in the wide field of nutrition is talking about restrictions: “Don’t eat this and definitely don’t drink that!” In my opinion, it is important to follow what can be called “the cramming-out effect”, whereby you eat more of the healthier options (whole grains, green vegetables, etc.), which naturally leaves less room to partake of the less healthy foods. Plus, you will begin to not want “junk” because of how good you feel not eating it anymore.

It is also necessary to eat what you enjoy eating, for pleasure is a huge part of health. Food is here to be savored, flavored, and appreciated, as well as bring us health. However, that being said, when your body is in a healthy state of being, you will naturally desire to eat food that nourishes your body, mind and spirit, so that what you desire to eat will be good for you. Imagine that! In order to limit the confusion—or at least diminish it to a manageable quantity—here are a few general guidelines for a healthy “diet”. Keep in mind that my #1 rule for eating is to listen to your body, notice how it feels after a meal, and follow its cues. There are good reasons why you crave salt or chocolate. But that is a whole different article. So on with today’s topic:

Health-Supportive Food Guidelines

(adapted from Anne-Marie Colbin’s Food & Healing)

1. The Complex-Carbohydrate Group:
1. Whole-grain cereals (2-3 servings daily (1 cup cooked grain)): brown rice, amaranth, quinoa, corn, rye, popcorn, whole wheat, millet, whole-grain bread
2. Starchy tubers (2-3 servings daily (1 med. size tuber)): yams, camote (Mexican wild yam), sweet potatoes, etc.
2. The Protein Group:
1. Dry beans & peas (1-2 servings daily (1 cup cooked beans)): split peas, garbanzos, lentils, kidney beans, etc.
2. Animal protein (1-5 servings/week (1 fist-size piece)): fish, fowl, eggs, meat
3. The Vitamin/Mineral Group:
1. Leafy-green vegetables (1-2 servings daily (1/2 cup cooked)): kale, collards, chard, spinach, mustard greens, dandelion, etc. (all cooked); lettuce, parsley, dill, cilantro, watercress (all raw)
2. The roots & squashes (1-2 servings daily (1/2 cup)): turnips, parsnips, carrots, rutabagas, radishes, zucchini, etc.
3. The general vegetables (2-5 servings daily (1/2 cup)): celery, broccoli, onions, leeks, green beans, etc.
4. The sea vegetables (2-5 servings daily (1/4 cup)): nori (the kind in sushi), wakame (usually in miso soup), hijiki, dulse (comes in flake form), kombu, kelp, etc.
5. The nightshades (3-5 servings/week (1/2 cup) only if diet includes dairy): potatoes, tomatoes, eggplant, peppers
6. Fresh or cooked fruits (1-2 servings daily (1 cup) according to season)

·  between meals for raw fruit, as they can upset digestion if eaten with other foods.

1. The Lactobacillus Group (3-5 servings/week (1/2 cup)): fermented foods, including: pickles, kombucha (beverage), miso, tempeh, sauerkraut; fermented-milk products (yogurt, etc.) are optional
2. The Fun-Foods Group (weekends, parties, special occasions): milk, cheese, chocolate, sugar, pate, fried foods, “rich foods”, etc.

Something very important to note is that when you are incorporating more whole grains and carbohydrates into your diet, these require more thorough chewing. The enzymes that break down the carbohydrates are centrally and conveniently located in the mouth, and when you gulp down your brown rice, the burden of digestion then goes on to the lower organs, which can cause abdominal bloating, gas, and what was perceived as a “healthy” diet can become a bit of a digestive nightmare.

Eat well. Chew well. Be well.