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Balancing Your Diet 2

By Kathy Emiko
The body needs a certain amount of fats for various vital functions. The brain is made up of about 60 percent fats, and so is the nervous system. All hormones are created out of essential fats and the skin is lubricated and protected by essential fats.


Your skin, the largest organ in your body, is your first line of defense; so lack of fats in your diet will actually show first as dry scaly skin, making you look older and more weathered than you are. Let your skin be the tell tale sign of whether or not you are eating the right kind of fats.

Saturated fats are found in all meats and dairy products, and are particularly high in cakes, biscuits, pastries and white bread, because of butter or vegetable fats. If eaten at all, it should be in moderation as they tend to block the action of the beneficial fats, or essential fatty acids, which are required for brain cells and nervous system.

Poly-unsaturated and mono-unsaturated fats are found in nut and seed oil and are beneficial to the brain and nervous system as well as heart and cardiovascular system, because they do not lock-up the arteries. Beneficial fats include olive oil, nuts and seeds; but to prevent them from turning rancid, they should be kept cool, and not heated.

Vegetable oils, which people commonly use for cooking, change the structure when heated, especially when fried at high temperatures making them potentially damaging to the arteries and cardiovascular system as a whole.

Choose nut oils for added flavor (and essential omega B 3 and omega B 6 fatty acids) such as pumpkin seed, walnut and hazelnut oil.

The omega 3 essential fatty acids are the best of the essential fatty acids. They are vital for cognitive function and the nervous system, and are responsible for some of the anti inflammatory processes in the body. They are found primarily in oily fish as well as in most nuts and seeds. The best of these are almonds, sunflower and pumpkin seeds.

EATING FOR LIFE: CLEAN EATING- the mainstay of the eating for life (clean eating) is to ascertain what percentage of each of the food groups you should be eating, according to your body type. A very simple system has been put in place to help you continually check if you are eating the right foods in balance. The system is called P.C.E.F
P       -       Proteins
C       -       Carbohydrate
E       -       Essential fats
F        -       Fibre

Fibre is included to the three main groups because, while most complex carbohydrates include fibre, it is of the soluble type B that is, fibres that create bulk in the intestines and help to carry out toxins and other residues with the stool. Also important to include are the insoluble fibres that are found in fruits and vegetables e.g. apple skin and whole carrots.

These fibres are not broken down entirely, and serve as the intestine=s natural brush, cleaning and sweeping as they pass through. It is vital to consume both types of fibre as each performs different function in the gut.

Unfortunately, many diet plans, opt for omitting the starches (i.e. whole grain cereals, bread and other root vegetables) as many of them are delivered in a more refined form, which delivers the energy more rapidly. This means that those carbohydrates containing so many of the B vitamins, vital for the production of energy, are reduced. Other sources of such fibres and B vitamins are found predominantly in pulses and legumes, but these do not suit everyone’s digestion. Therefore these whole grain and cereals are important to retain.

NOTE: There is no calorie B counting involved in this system B it is simply about getting the balance of the food groups= right.

APPLES: Apples require a higher ration of lean protein than either pears or string beans, as they tend to store their weight around the middle. They also need a good percentage of both types of fibre to ensure they don’t become constipated.

Essential fats  -  15%
Protein    -   30%Carbohydrate – 25%
Fibre       -   30%

PEARS: Pears require a higher ratio of complex carbohydrate and are particularly well suited to beans, pulses and legumes. They need to keep their consumption of animal protein low as they tend to store fat in the hip and thigh area which they find difficult to shift. So it is vital they consume plenty of fibre.
Essential fats   -    15%

Carbohydrate    -   30%
Protein      -     20%
Fibre          -     35%

String beans (Avocado or Banana): They are the most flexible with the percentages, as they don=t put on weight as easily as pears and Apples, and have a more even weight and fat distribution. They can consume the highest ratio of lean animal proteins of all the groups, and function best eating plenty of fibre and relatively low complex carbohydrates.

Essential fats     -   20%
Carbohydrate     – 15 B 20%
Protein       -     25 B 30%
Fibre           -     30 B 40%

NOTE: There is nothing radical about this system B no major omission, other than to cut out all junk foods and to ensure that 80 percent of the food you eat is fresh and in its natural state (organic).


There are a number of things you are doing to destroy any nutrients you are getting. Some examples are: –
*Eating, while standing up.
*Rush eating.
*Not chewing adequately/properly.
*Eating late into the night.
*Consuming too much caffeine, alcohol, nicotine, drugs
*Consuming too much sugar (fake or otherwise), flour, all refined/over processed foods.
*Consuming too much chemical, lurking in food and water.
*Over dependent on antibiotics and man-made drugs.
*Treating symptoms of disease instead of the cause.


Comments expressed here do not reflect the opinions of vanguard newspapers or any employee thereof.