The deeper the color of fruits and vegetables, the higher the antioxidant activity. Oxygen renegades are the target of antioxidants. When an oxygen molecule loses an electron, it becomes what is called a free radical and begins searching for a replacement. In trying to steal an electron from other healthy cells, free radicals cause damage to healthy cells and create scores of new free radicals. Free radicals cause mutations in DNA, the genetic material in the cells, and not only destroy healthy cells but turn the fats in many cells rancid, which disrupts cell metabolism. After years of these silent assaults in the body, individuals can develop a chronic disease or illnesses ranging from atherosclerosis to cancer, and experience an acceleration in the aging process. Environmental pollutants and chemicals, drugs, cigarette smoke, pesticides, and radiation are some of the sources that cause cells to oxidate, and antioxidants are the antidote. They can kill, deter, and hinder the destructive elements and even repair cellular damage. Fresh fruits and vegetables have abundant amounts of antioxidants as well as other health-protecting phytochemicals, vitamins, minerals, and fiber.

Fresh or frozen vegetables and fruits are better than canned or processed in nutritive value; onions and garlic are best eaten raw although onions can also be cooked. The cruciferous family of vegetables are rich in phytochemicals that have anticancer and pathogenic activity but should be lightly cooked as they contain compounds that can be toxic when eaten raw on a regular basis. They include cabbage, broccoli, Brussels sprouts, kale, collards, mustard greens, kohlrabi, daikon, radish, turnip, and rutabaga. Raw beet greens, spinach, and chard contain oxalic acid which removes iron and calcium from the body and so should be lightly cooked as should mushrooms which contain carcinogenic compounds that are destroyed by heat. Green skins on potatoes are poisonous and should be removed before cooking; and celery that has brown spots indicating a fungus should not be consumed.

Some less familiar leafy vegetables that are very nutritious are Swiss chard, a large, crinkly or flat leafy vegetable, red or white in color. Sauté or lightly steam both the stems and leaf. Kale, a good source of calcium, is green and tightly curled and can be lightly steamed or cooked longer if the leaves are older. Collards have large blue-green leaves and can be prepared in the same way as kale. Arugula is a peppery bitter green and is astringent in quality, which is good for digestion. Young leaves or blossoms can be mixed in salads, larger leaves added to stir fries or soups. Beet greens contain calcium, magnesium, and iron, and vitamins A, B complex, and C. Because they contain oxalic acid, they should be lightly steamed or sautéed. Eat raw beet greens sparingly. Dandelion greens are high in vitamins A and C and contain more calcium than broccoli.
They can be used raw in salads or lightly steamed. Saute the roots. Both leaves and roots, fresh or dried, can be made into a tea. Mustard greens have a curly shape and are best sautéed and also can be added to soups and stews.

 

Legumes

Legumes are peas, lentils, peanuts, carob, and beans, including soybean products like soy milk, tofu, and tempeh. They grow in pods on vines; peanuts grow underground. Legumes are high in protein, 25 to 38%, which is more than eggs and many meats, have no cholesterol or saturated fat, and contain numerous vitamins and minerals including calcium, iron, zinc, potassium, and the B vitamins. Soybeans are a complete protein and when the other legumes are combined with grains, they also constitute a complete protein.

Legumes contain omega-3 fatty acids, complex carbohydrates which have a low glycemic index, and fiber. They contain phytochemicals that have anticancer activity and that reduce serum cholesterol. They are beneficial for the heart, liver, kidneys, pancreas, lungs, and intestinal tract. Some beans are more difficult than others to digest due to the fact that the human body is unable to fully break down the complex carbohydrate. A suggestion is to find the beans that are best tolerated, garbanzo, black, aduki, and anasazi beans, for example. Black soybeans are easier to digest than the lighter colored varieties. Soymilk can be substituted for dairy milk as a beverage or in any recipe cup for cup; soy yogurt for dairy yogurt or sour cream, and tofu for cream cheese.

Legumes, including their sprouts and also alfalfa sprouts, should not be eaten raw as they contain toxins that are destroyed when heated. Beans can be stored for several years but as they age, they become tougher and take longer to cook. Soaking beans helps to release the more indigestible starch and phytic acid, which has a binding action on minerals making them inaccessible to the body. Depending on the kind, soak beans for 2 to 24 hours; for the longer times, refrigerate during soaking. Strain, rinse, and cover with fresh water. Boil uncovered for 10 minutes then cover and simmer until soft and tender. Add acidic ingredients like tomatoes and lemon after beans have softened.

 

Grains

Grains are valuable for their starch content and vitamins, minerals, and fiber as well as some protein.
Refining and processing reduces nutrient values and raises their glycemic index. Complex carbohydrates stabilize blood sugar levels. Grains include wheat, rye, oats, rice, millet, buckwheat, bulgur, couscous, amaranth, barley, kamut, spelt, tef, quinoa, and wild rice. Substitute 7⁄8 to 1 cup whole-wheat flour for 1 cup white flour in bread recipes, and the same for whole-wheat pastry flour in quick breads, cookies, and cakes. Whole grains can become rancid so store in airtight containers in a cool place or in the refrigerator.

The more unfamiliar grains include blue corn which is sweeter than yellow corn and has a higher content of protein and manganese. It can be substituted for yellow corn in any recipe. Bulgur is whole wheat berries that are steamed and cracked. Bulgur is easier to chew, has a lighter texture, and needs less cooking than cracked wheat. Bulgur is the main ingredient in tabouli.
Couscous, a tiny bead like pasta, is made from wheat and is easily prepared by simmering in water for one minute and letting stand covered for 10 minutes. The grain is available as whole wheat or refined. Amaranth is an ancient grain that has a high protein content and contains a variety of components including calcium, magnesium, and silicon. It is categorized by botanists as a C4 plant meaning it is superior in the process of photosynthesis, which makes it a very nutritious food. Amaranth can be cooked as a side dish, added to soups and stews, or popped like popcorn.

The amount of amaranth in packaged products and cereals is usually not very significant. Kamut means wheat in Egyptian and can be used in breads, baked goods, and pasta. It has a flavorful, buttery taste and can often be tolerated by individuals who are allergic to regular wheat. Quinoa can be used as a cereal, has the highest protein content of any grain, an amino acid profile similar to milk, more calcium than milk, and contains other nutrients including B vitamins and vitamin E. Prepare as a side dish, a substitute for rice in any recipe, or add to soups. Spelt is an ancient red wheat and is best used in cereals and breads. Easily assimilated by the body, it may be tolerated by individuals allergic to common
wheat. Tef is a sweet grain originally from Ethiopia. It has a high mineral content and can be used as a side dish or as flour in baked goods and quick breads.

Barley, whole, also known as Scotch barley, is nutritious and chewy and can be eaten alone or combined with brown rice or beans, or as a base for soup. Pearl barley is refined losing fiber and nutrient content. Basmati is a long grain Himalayan rice with a nutty, buttery flavor. White basmati lacks the fiber and nutrient value of brown basmati. Texmati and calmati are basmati hybrids. Buckwheat is gluten-free and suitable for cereal/grain induced allergies. It has a high essential amino acid profile and is a good source of the bioflavonoid, rutin. Buckwheat groats can be used as a hot cereal or as a side dish and formed into croquettes or patties. Buckwheat flour is used in pancakes, crepes, and waffles, and can be partly substituted (10%) for wheat flour in baked goods, breads, and pasta. Japanese soba
are buckwheat noodles.

Nuts and Seeds

Nuts are very healthy and nutritious. In addition to being excellent sources of protein, nuts and seeds have many other benefits such as vitamins, minerals, fiber, and other chemicals that may prevent cancer and heart disease. Although many people are hesitant to eat nuts because they are high in fat, eating nuts can provide a sense of fullness or satisfaction that actually causes you to eat less of other high-calorie, high fat foods. Additionally, nuts are high in essential amino acids and healthy fats, making them an important part of any vegan or vegetarian's diet.

Eating nuts and seeds are a great way to add vitamins, minerals, fiber, and essential fatty acids (like omega 3 and omega 6), to your diet. Some great choices include almonds, cashews, flaxseeds (ground), peanuts, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts. If you have time, you may want to purchase raw nuts and seeds and soak them in purified water for up to 24 hours; this starts the germination process, which makes them much more nutritious.

Although eating nuts and seeds, even when roasted, can be very healthy, it may be beneficial to purchase your nuts and seeds raw and then soak them in clean water for a few hours before eating them. Soaking raw nuts and seeds stimulates the process of germination, which increases the vitamin C, B, and carotenes (pre-vitamin A) content. It may also neutralize phytic acid, a substance present in the bran of all grains and seeds that can inhibit some absorption of calcium, magnesium, iron, copper, and zinc. Raw nuts and seeds also contain enzyme inhibitors that are neutralized by germination.

Oils and Fats

Oils can be healthy or unhealthy for you, depending on what type you use and how much you consume. Some oils, like those that contain essential fatty acids (like omega 3 and omega 6), are not only healthy for you, they're an absolutely necessary part of your diet.

Fats are an essential nutrient in the human diet, but an unbalanced diet isn't healthy. For most individuals, it's appropriate to get 30 percent of your daily food energy from healthy fats and oils, but important to avoid saturated (unhealthy) fats. The FDA recommends that less than 10 percent of a day's worth of calories should come from saturated fats.

To make sure you're getting a healthy amount of healthy fats, eat one (1) teaspoon of flax seed oil each day (alone or mixed into salad dressings, etc.) or eat four to five (4 – 5) teaspoons of ground flax seeds each day. (Be sure to store flax products in the refrigerator and never cook the oil.) You should also replace your unhealthy fats, such as "vegetable" oil or corn oil, with fats higher in monounsaturated fats, such as olive oil or canola oil.

Milk and Dairy

Milk and dairy products such as cheese, yoghurt are great sources of protein and vitamins A and B12. They're also an important source of calcium, which helps to keep our bones strong. The calcium in dairy foods are easy for the body to absorb.

If you're trying to cut down on fat, it's a good idea to go for lower fat milks. As well as semi-skimmed and skimmed milks, you can also buy 1% fat milk. This contains nearly half the fat of semi-skimmed milk but still provides the important nutritional benefits of milk, including calcium, protein, minerals and vitamins. You can also choose low-fat yoghurts or fromage frais. These products contain at least the same amount of protein, B vitamins, calcium, magnesium, phosphorus, potassium and zinc as full-fat versions. They just contain less fat.

Cream and butter are high in fat, so try to use them sparingly. You can use plain yoghurt and fromage frais instead of cream, soured cream or Crème fraîche in recipes. And low-fat spreads can be used instead of butter.

It's also worth remembering that some dairy products can be high in salt, and too much salt can cause high blood pressure (hypertension), which is also linked to heart disease. Adults should be eating no more than 6g of salt a day.

Meat

Meat is a good source of protein and vitamins and minerals, such as iron, selenium, zinc, and B vitamins. It is one of the main sources of vitamin B12, which is only found in foods from animals, such as meat and milk.

Some types of meat are high in fat, particularly saturated fat, which can raise cholesterol levels. Having high cholesterol increases the chances of developing heart disease. If you're trying to have less fat, it's a good idea to cut off any visible fat and skin before cooking because fat, crackling and poultry skin are much higher in fat than the meat itself

Try to cook meat properly to make sure that any harmful bacteria have been killed. Otherwise you might get food poisoning. Bacteria can be found all the way through certain meat. So this means you need to cook the following sorts of meat until the juices run clear and there is no pink or red left in them.

Fish and Shellfish

We should be eating at least two portions of fish a week including one of oily fish. But most people aren't eating enough fish. Fish and shellfish are rich in protein and minerals, and oily fish is rich in omega 3 fatty acids.

White fish such as cod, haddock, plaice and whiting are very low in fat. Oily fish is rich in omega 3 fatty acids and a good source of vitamins A and D. White fish contain some omega 3, but at much lower levels than oily fish.

Shellfish contain similar nutrients to white fish and similar amounts of omega 3, though some types of shellfish contain more omega 3 than others. For example, crab and mussels are quite good sources of omega 3, but prawns contain hardly any. Oily fish are the best sources of omega 3. Shellfish are good sources of selenium, zinc, iodine and copper.

Oily fish such as sardines, herring, mackerel, trout and salmon are all rich sources of omega 3 fatty acids, which help prevent heart disease.
These fatty acids are also important for women who are pregnant or breastfeeding because they help a baby's nervous system to develop (see Pregnancy, children and babies).
Oily fish is also a good source of vitamins A and D.

Sugar and Sweeteners

Some white cane sugar is processed with the use of bone char. If you're worried about this, you can contact the manufacturer of that brand of white cane sugar and ask to be sure. Avoid high-fructose corn syrup and white sugar whenever possible, as they're extremely unhealthy and have been linked to a number of health problems. Replace traditional sugar with unrefined, raw cane sugar, maple syrup, molasses, or stevia, a nutritional sugar substitute that doesn't affect blood sugar.

You can minimize the damage that sugar does to you buy choosing unrefined sweeteners, such as maple syrup, brown rice syrup, barley malt syrup, fruit concentrate, and beet sugar (still refined but never with bone char; they use an ion transfer process instead). Most of these sweeteners contain trace nutrients not found in your standard white cane sugar. Most also do not affect the your blood sugar levels in such a severe way.

Water

Drinks are very important for our bodies to work properly and to make sure we don't get dehydrated. But to make healthy choices it's important to know what to drink and when.

Water makes up about two-thirds of our body weight. And it's important for this to be maintained because most of the chemical reactions that happen in our cells need water. We also need water for our blood to be able to carry nutrients around the body.

We should drink approximately 1.2 liters (6 to 8 glasses) of fluid every day to stop us getting dehydrated. In hotter climates the body needs more than this. We also get some fluid from the food we eat.

 

 A healthy diet is a balanced diet which includes a wide variety of foods taken from the four main food groups: bread, other cereals and potatoes; fruit and vegetables; meat, fish and alternatives; milk and dairy foods. Sugars and fats are also an integral part of a balanced diet, but are needed in very small amounts.

The food pyramid is that you should aim to plan meals that are as nutritionally balanced as possible