The Cadre -

16 March 1999

Feature 9

Improved diet, better results

By ERIN FAGAN

I have to admit that, on writing about food and nutri- tion, I speak from from some experience. Sometimes the things that stick with you for life are the lessons learned the hard way. If I can be con- sidered a prototype univer- sity student with the typical health issues, then I have some good information to pass on.

It helps to look closely at the human connection to food in order to gain further appreciation of its impor- tance. To eat is a non-negoti- able and essential activity. | like to think of it as power, not only because it is a literal fuel but because individuals are, at least in part, the ones

who decide what goes into the body and in what form. Our diet has the abil- ity to either build up our bio- logical systems or to tear them down. It can revitalize our cells and organs, or it can slow us if poorly maintained. And according to pro- gressive research, certain foods can help prevent a va- riety of diseases and, if ma- nipulated in a healthy way, prolong life. Certain foods, if overly consumed, can have the reverse effect. Knowl- edge about food and nutrition is, then, a form of empower- ment. ; As food soe ie a portant of life, it come aio entrenched into society and psychology. Eat- ing can be a pleasurable taste treat, or ac if we don’t enjoy what we eat. __ When we are children, we learn that food can serve as reward, consolation (think ice cream) or punishment. Eating is a hi social ac- tivity, particu when we

consider such events as the Thanksgiving Feast and the commemorative element of food.

It is without surprise that our emotions become so intrinsically linked to eating.

When we are down, some of us have no appetite at all, and others use food to fight insatiable negative emotions. The influence of diet upon physical appear- ance, coupled with societal views on weight, adds to the incredible leverage that we can have on our own health and self esteem. These rela- tionships with food can be harmful if depended upon too strongly.

Probably the two most important words to consider are variety and moderation. If you eat a regular, balanced diet with as a range of food as possible and wi extremes, then this will go a long way towards your health.

But how do you know if you are eating right? This is difficult considering the overwhelming amount of in- formation available on the topic. While it is important to remember that the writer of this article is not a certified

expert, I have compiled the most comprehensive collec- tion I could find on important dietary issues.

Gincieeaks

This isn’t such a dirty word after all, considering that this element of food pro- ee eee to form many important ily chemicals. Fats are a large part of our hormonal system (regulating emotions and a range of cycles), they insu-

late cells and lubricate joints, and they help us fight disease. Fat is also a form of fuel, and when not used it gets stored until needed.

We crave fat so much because our distant ancestors found it hard to come by. In order to ensure that they got enough, taste evolved to seek it out in the nuts, seeds and wild game they could come across. And because servings of fat were so relatively rare, it became one of the first things to be stored during the lean times. Now that we domesticated animals, butter and margerine, diets have changed but our bodies haven't. ty

There are roughly four different types of fat, and opinions waver on the ben- efits and evils of each type. Probably the best rule of thumb to follow is the idea of moderation. The most

are saturated fats (saturated with hydrogen), which largely come from animal products or tropical plant sources (eg. coconut oil). If overly consumed, they are most suspected to contribute to heart disease and high cholesterol

blood , Hydrogenated or trans-fatty acids, such as a acne butter. This can also be harm- ful if abused. Polyunsaturated fats are less threatening because they tend to decrease “bad” cholesterol. However

staples of the Mediterranean diet, where it has been re- cently discovered that people have reduced incidence of heart disease. If you are greatly concerned about

consumption of fat, this is probably the best area of oils to substitute with. If you wish to introduce a low-fat diet

ae it : far bet- ter to do so gradually by re- duced intake of fats (meat and animal

and by not eliminating all fat from your meals. Carbohydrates

(including

If your diet depends heavily upon Kraft dinner, then you all ready know that carbs are cheap. This food

rap dg is most used for idly digestable energy and to build up cells. Because we

have traditionally needed such things as sugar and starch, we have developed quite a taste for it. Great sources of and starch can be found in fruits, veg- etables mer ins. If over eaten some, like potatoes and corn (in spite of overwhelm- oe cere benefits) have a + ee ut you expect a qu

boost of energy, it is not wise to depend exclusively on a chocolate bar. Any up is usu- ally followed by a down bacuse pure sugar goes eich aoe = very quickly. Fruits vegeta- bles are better snacks bacause they contain other nutrients which assist in maintaining

There is such a thing as carbohydrate addiction, particularly if the diet con- sists of

late). To late the insulin levels invo in such ex- treme cravings, it helps to keep to a three-meal-a-day plan with small, non-sugary snacks in between.

The brain is particu- larly greedy, because it largely has first dibs on any glucose in the body for its eating finding fo that the bain esting finding is ; imecrt best in the morning, so this gives a big boost to the importance of breakfast. This probably doesn’t mean that you should subsist entirely on Count Chocula and ae every morning -- m tion and variety 's better. The brain is also quite a connois- seur of fish and folic acid.

Protein

This is a critical part of the diet, but we don’t need quite as much as we have probably assumed. We are dependent on food to get all of the amino acids we need from protein, which works to build and ir tissue, par- ticipate in virually all cellu- lar functions, and balances many internal systems. Like most of the things discussed So far, too much 1s a bad thing and too little is equally bad.

One suggestion is to include meat (particularly the red variety) in only one meal a day and to sample from other sources of proteing for variety. If you do not eat meat, the alternatives in existance are very important for getting whatever protein you need.

Vitamins and Minerals

In summary, the best Continued on page 10