Nutrition

The Goals of a Good Nutritional Program

  • Prevent illness
  • Boost the body’s immune function

Preventing Illness

The rates of heart attacks, type II diabetes, obesity, strokes, hypertension, and gastrointestinal disorders in the United States keep climbing. Many of the leading causes of death in this country can be directly linked to poor dietary choices. Positive dietary changes can greatly improve all of these conditions. The average American diet is overloaded with saturated fats, trans-fats, refined flour, sugar, preservatives, artificial colors and flavors, sweeteners, antibiotic and pesticide residues, and many other substances toxic to the body. Over time, consumption of these chemicals and empty calories leads to decreased health and quality of life, and ultimately leads to illness. Adding nutrient dense foods into the diet can work wonders for those seeking optimal health.

Boosting the Body’s Immune Function

When given the proper nutrients, the body’s immune system can fend off colds, bacteria, viruses, and even cancer. By consistently eating a diet high in phyto-nutrients (plant nutrients), essential fats, lean protein, and fiber, we can provide our body with all the tools it needs to fight off foreign invaders, repair tissues, and maintain a general state of health.

Three Categories of Food

1. Protein

Once digested, yields amino acids, essential for growth and repair of tissues. Can be converted to fat if not uses.

Benefits: Building block for tissue repair, required for proper immune system function, decreases glycemic index of carbs.

Examples: Meat, fish, nuts, legumes, dairy.

2. Carbohydrate

Once digested, yields sugar (glucose). Can be converted to fat if not uses. Lack essential amino acids, vitamins, minerals ("empty calories”).

Benefits: Provide bulk to diet, energy source, main source of fuel for the brain.

Examples: Vegetables, fruits, bread, pasta, rice, sugar, alcohol, legumes.

3. Fat:

Ensures cell and skin health, aides the body in transporting fat soluble vitamins, decrease glycemic index of carbs.

Examples of good fats (use frequently): Omega 3: salmon, sardines, tuna, flaxseed. Omega 9: Extra virgin olive oil, canola oil, avocado, almonds, cashews, macadamia nuts.

Examples of bad fats: Avoid trans fats/hydrogenated oils, margarine, fried foods, palm oil, shortening. Limit saturated fats, animal fats/dairy, corn oil, safflower oil.


   

 

© Copyright 2019, Dr Luis Alvarez. All rights reserved.