heatherpaul Heather Paul is a full-time stay at home mother of 2 (Emma is 2 and Lily is 6 months)and a certified personal trainer and yoga instructor View all articles | Contact author

Good Foods VS. Bad Foods

I wanted to send out some information about the types of foods we should eat, and those we should not be eating. There are so many misconceptions out there, and we need to be careful who we are listening too.

The majority of my suggestions here come from the book Nourishing Traditions by Sally Fallon. This is an excellent resource that talks against “politically correct nutrition”. It is also a great cook book.
 
I wanted to start out with a quote about the hydrogenation process.
"Hydrogenation: This is the process that turns polyunsaturates, normally liquid at room temperature, into fats that are solid at room temperature-margarine and shortening. To produce them, manufacturers begin with the cheapest oils-soy, corn, cottonseed or canola, already rancid from the extraction process-and mix them with tiny metal particles-usually nickel oxide. The oil with its nickel catalyst is then subjected to hydrogen gas in a high-pressure, high-temperature reactor. Next, soap-like emulsifiers and starch are squeezed into the mixture to give it a better consistency; the oil is yet again subjected to high temperatures when it is steam-cleaned. This removes its unpleasant odor. Margarines' natural color, an unappetizing grey, is removed by bleach. Dyes and strong flavors must then be added to make it resemble butter. Finally, the mixture is compressed and packaged in blocks or tubs and sold as a health food."
 
This is just one example of a food that is advertised as “healthy” (it is cheap to make and therefore receives profit), yet in reality is terrible for us to eat. Try to avoid the ingredient “partially hydrogenated vegetable oil” -it is a common ingredient in many processed foods.
 
Next, I wanted to sum up some foods to avoid and foods to eat:
 

FATS

Fats to avoid: Soy, corn, cottonseed & canola oils, margarine
 
Good fats:

-Extra virgin olive oil-good for dressings and to drizzle on vegetables
-Unrefined flax seed oil-good for salads and smoothies
-Coconut oil-great for baking
-Canned coconut milk-great for soups, sauces, and smoothies
-Unsweetened coconut-good in trail mixes, smoothies, and baking
-Eggs (Egglands best is a good brand)-eat the yolks!
-Butter
-Avocado-also considered a fruit
-Whole milk plain yogurt (no high fructose corn syrup)-add your own fruit
-Use real cream for your coffee!
 
* An example of why fat is needed: Breast milk is high in cholesterol and saturated fat-both are essential for growth in babies & children, especially development of the brain. (why are we told cholesterol and saturated fats are bad for us?- I think God knew what He was doing:)
 

CARBOHYDRATES

Carbohydrates to avoid or limit:

-refined white flour, table sugar

-high fructose corn syrup

-large amounts of fruit juice

-all artificial sweeteners.
 
Good Carbohydrates:
-All fruits-berries are the best
-All vegetables
-Unrefined whole grains-whole wheat products (no high fructose corn syrup)
-Brown rice instead of white
-Beans-making your own is best
 
-Natural sugars
-Honey
-Date sugar
-Maple syrup-good in baked goods
-Rapadura-use also in baked goods
-Absolutely no artificial sweeteners

PROTEINS

Good Proteins
-Beef-all natural, grass fed is best
-Chicken-all natural, free-range is best
-Turkey-whole, or if buying lunch meat-nitrate free is best (Hormel healthy
-Choice brand is available)
-Natural nut butters (made with no oils-usually has to be refrigerated)-
-Peanut, cashew, almond
-Nuts and seeds
-Eggs
-All home made soups made with broths and stocks

* Note that animal protein is the only source of complete protein, and that we should eat proteins along with the fats to which they are attached(These occur together in eggs, milk, fish, and meats)
 
A few conclusions:
*Eat foods closest to their natural state
*Label read- more ingredients=more processed