In recent years we have seen a huge increase in the availability of processed food. Nowadays everything comes in a packet, box or tin, and it's easy to go a whole day without eating something fresh. Whilst life may seem more convenient this way, we are paying the price with our health. Not only are processed foods lower in essential nutrients, but they also contain harmful additives. Additives which have not been properly researched and which, one by one, are being identified as carcinogenic or toxic. We are really gambling with our health. The solution is a move back towards a more natural diet that supports good health.

The main food groups in a wholefood diet are:

 - Fresh fruit
 - Fresh vegetables
 - Whole grains
 - Pulses

We have for several years been given the guideline of 5 portions of fruit and vegetables per day. This is a good place to start. The USA has now increased its guidelines to 9 portions a day. Increase your intake by filling half your plate at lunch and dinner with vegetables. Juices and smoothies are also a great way to increase your intake of fresh fruit and vegetables.

You can also use smaller quantities of the following foods:

 - Nuts and seeds
 - Dairy
 - Meat and Fish
 - Fats and oils

Organic

Generally when we recommend a wholefood diet, we recommend that as much as possible be organic. Not everybody finds it possible to afford to eat exclusively organic, but the most important items to buy organic are:

 

;- Meat and fish / Dairy : non organic meat and fish contain hormones that may disrupt your     own hormonal balance and antibiotics that may disrupt the balance of friendly bacteria in    your gut.
 - Vegetables that grow above the ground : eg lettuce, cabbage, broccoli, cauliflower, kale,    tomatoes, peppers, cucumbers
 - Soft fruits / fruits that you don't peel :eg berries of any kind, peaches, apples and        pears

Where to buy foods

Organic markets can be found on fridays in Leopardstown, saturdays in Meeting House Square, Malahide and Pearse Street and sundays in Ranelagh and Howth harbour. You can order organic delivery through Absolutely Organic on 4600467.

You can find all kinds of whole grains, nuts and seeds in good health stores around Dublin. There you will also find new foods like tofu and tempeh, soya milk, rice milk, nut milks and nut butters, along with wheat-free, gluten-free and sugar-free products.

Try new foods

It is important to keep plenty of variety in your diet to ensure a good range of nutrients. Get into the habit of trying a new food every week, or even something you haven't tried in some time.

Recipes / Cooking technique

Get yourself a good wholefood cookery book and start trying some new recipes. The most healthy ways to cook are soups, stews, stirfries, steamfries and casseroles. Grilling is fine, but be sure that the food does not burn. Frying at high temperatures should be avoided.

By:Hermann Keppler
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