Healthy Eating Checklist

You might consider printing off this checklist (get printer friendly version), and putting it on the fridge, for frequent reference and inspiration.

Eat small meals, and frequently. eg every 3 hours - 7, 10am, 1, 4, 7pm. The smallest meals (eg a piece of fruit) should be towards the end of the day. No meal should be so large that you still feel full 3 hours afterwards.

Moderation in everything, so said our healthy grandparents. This certainly applies to food. Most unhealthy people today eat far too much, of the wrong food, in the wrong way (eg on the run, too fast, or when stressed). We really do not need more than one "course" for a meal. Indulging in soup, entree, main, desert, cheese etc in one sitting can be considered to be gluttony! One dish really should suffice.

Moderation is important particularly with alcohol. Acknowledge that you might have a problem if you cannot survive an alcohol-free 2 days at least once a week. Alcohol is a legal drug, which can be extraordinarily bad for your health. Paradoxically, research shows that a glass, that is ONE glass, of red wine at the start of a meal, could be beneficial for your health.

When was the last time you noticed yourself salivating before a meal? For our digestion to work well, we need to respectfully set aside the appropriate time and space for eating, and to anticipate the food, so much that we salivate. A set meal time, with the TV off, seated at the dining table with family or friends is fast becoming a lost tradition in many households.

Western diets, particularly most takeaway foods, consist of too much salt, sugar and saturated fat. You can avoid these killers by being more selective about your takeaways, your purchases (read the labels) or preferably by cooking for yourself using fresh, whole foods. Organic is certainly good, and is usually worth the extra expense. How about growing your own?

Trends in food preparation and supply are more and more about time saving - "prick and heat", snack packs, etc. Such processed foods often have compromised nutritional value, with artificial colors and preservatives. If you do use such foods, please read the labels and choose those without long lists of ingredients and numbers you might not know.

The way we cook our food is important. Overcooking destroys nutrients. Many foods can well be eaten raw. Opt to steam, or broil or "health grill" rather than fry. The jury is out about microwaving, but it certainly can't be considered health enhancing. Throw away your deep fryer. Say "no" to side serves of french fries or chips. Never eat anything battered, bruised or burnt.

The way we purchase and store our food is important. Shop for small amounts, frequently. Throwing out excess food that has been stored for too long is quite disgraceful. Eating un-fresh food is not healthy. Again, the freshest food store is your own garden.

Liquids, especially good clean water, should be drunk between meals. The average person needs about 6-8 glasses of water a day - more in hot weather, or after exercising. If you are thirsty, drink water. Think of water as medicine. Hunger signs might be simply indicate the need for water. Water is much better than soda pop soft drinks.

Many naturopaths advocate vegetarianism. But before you choose to become a vegetarian, please read up as much as you can about the subject, especially about including suitable foods to get enough protein, and Vitamin B12 (normally found in meat, dairy products and eggs). The self discipline of becoming a vegetarian can be quite a challenge, but most agree that the rewards are very worthwhile. Use your search engine on the internet to find answers to your specific questions.

The variety of our foods needs scrutiny. Eating the same thing day in and day out can cause problems. Consider what you do when you go shopping - there is so much variety, yet we tend to opt for the same things (even the same brand), every time. With fruit and vegetables, eat according to season (usually the cheapest !) and over a period of time try everything on offer. Each day you should have eaten at least three pieces of fruit and three serves of vegetables - particularly dark green or yellow.

Treats are fine. People actually get sick by denying themselves treats and becoming miserable! But by definition a treat is something you indulge in very infrequently. So if you crave an ice cream or chocolate or ... go ahead and treat yourself. There is no point in feeling guilty for making such a deliberate decision. However if you are choosing to eat the wrong foods regularly, perhaps even without realizing it, again - don't feel guilty - but instead resolve to change your behavior, so that you can make them an occasional treat. The best place to put this resolution into effect is is at the food store. Feel good by NOT buying those sweet biscuits on special! If you succumb, you'll end up only eating them and feeling guilty.

Avoid foods with "diet" in the name, eg diet-cola. There is a lot of controversy about artificial sweeteners.

Every body is different. Become aware of the foods that cause you problems. Reduce those to which you are sensitive (food sensitivities). Eliminate those to which you are allergic (food allergies). Some find the rules of food combining are quite useful eg protein should not be consumed with fatty foods, melons should be eaten alone - much can be found on the internet on this fascinating topic.

Consult a professional naturopath if you need assistance in achieving your goals.

David Wilson
Naturopath