A balanced diet, part one: Why we need ‘natural whole-foods’ and fibre for our health

Press, 5 December 1981, Page 10

A balanced diet, part one: Why we need ‘natural whole-foods’ and fibre for our health

“Natural wholesome goodness’’ is a catch phrase for the high-fibre-diet enthusiasts. Nutritionists advocate it, health food shops profit from it. But what are natural whole-foods? And what foods are unnatural? If whole-foods are those foods that are consumed intact, just as they are found in nature, then we must rule out from the list: raisins, because water has been removed from the grape; flour, because we do not eat the wheat grain “fresh” from the harvest; and indeed bran, the “miracle” fibre food, because it is only a small part of the whole wheat grain! If we settle for a wide variety of foods as close as possible to their original composition, as well as being edible, we can be sure to achieve a balance of nutrients. No nutrients can be considered alone when planning meals and menus. Fibre, until a few years ago, was the forgotten nutrient in our rapid progress into the consumption of more highly processed foods. Many high-fibre cereal foods are also highly processed, and some nutritionists are concerned that there is an upper limit of fibre beyond which extra high fibre foods may be unsuitable.

If we can keep the balance of nutrients, as found in nature, we are likely to be better nourished. (Many misguided people use concentrated fibre ■ to excuse a heavy use of refined sugars). One of our most confusing foods is honey. Claims for “natural” goodness are widely held, but what can be more highly processed than this fibreless, sticky liquid that hundreds of bees spend the majority of their lives manufacturing? A “whole” food-based diet is a sound recommendation. Our major whole-foods that grow in nature are grains, seeds, nuts (not the shells!), vegetables, fruit (no not thestonesl), milk, meat, fish, chicken, eggs. However, a whole-food does not carry every essential nutrient. Careful mixing is. required. We are usually only aware that we eat food, and it is far too complicated to plan every meal according to each of the thirty-plus major nutrients known to be essential for life: Dietitians and nutritionists have developed systems of food groups to' simplify a satisfactory food choice. The foods within each group have similar nutrient patterns and so long as the recommended number of servings from each food group is selected, nutrient needs will be met. There is no set “ideal” diet that automatically suits everyone as our body size, activity, age, sex and finances are important factors. In order to secure a good balance of nutrients, our best meal selection is based on whole-foods served fresh and whole, or virtually intact after minimal processing such as crushing or cooking. Whole-food basic food plan for active adults Starchy ‘fillers” group: Grain cereals and legumes should form the basis of our eating. They are filling, store well, and are inexpensive in comparison to other food groups. A selection from: wholegrain flour products, breakfast cereals, brown rice, wholemeal spaghetti and macaroni, corn, peas and cooked dried beans should form the

bulk, or largest food item, of every meal. Seeds and nuts are included in this group, but as they have a high oil content and are therefore high calorie, these are used for variety and texture rather than as a basis to meals. Our staple food group, the “fillers” are our major source of dietary fibre. They also provide ah essential supply of minerals and some vitamins (but not vitamin C), protein and essential fats (mainly polyunsaturated). Cooking oils extracted from seeds and nuts are not whole-foods and not in this group. Fresh fruits and vegetable group: These should supplement our starchy fillers at each meal. They are very watery foods and weight for weight put on less fat than the other food groups.

Fresh fruits and vegetables perish easily and need to be eaten fresh, which often makes them expensive. Fruits and vegetables are essential even at our small meals, but are often missed. They supply a wide range of essential nutrients including fibre but are our major source of vitamin C, folate and vitamin A. Animal food group: It may seem strange to call this group. “whole” food, but we can consider the muscle of animals as representative of the ;life processes and therefore the valuable store of essential mineral and protein for an animal. (Fatty meat was not available to early man and is the result of. modern farming methods). This group includes: mus■cle meat (no fat) including beef, pork, mutton, chicken, fish; milk; and eggs. Cheese can be included here (although the milk sugar, has been removed) because it still contains most of the valuable nutrients found in milk. Butter, cream, cream cheese, dripping, lard and other fats cannot be considered as and are not in this group. • In this simple dietary plan we need two servings from this group each day and milk should be one of the selections. These foods do not contain dietary fibre. Fish should be eaten each week. Drinks or liquids group: Water is an essential component of our diet, whether we drink it flavoured, hot, cold, iced or “straight.” A higher fibre diet necessitates a higher water consumption. Milk and fruit juice double as animal foods and fruit group respectively and if we take our water this way these drinks will contribute considerably to our calories for the day. Drinks do not supply any fibre unless they contain pureed fruit or vegetable flesh, or cereal. Jellies, cordials, and soft drinks are usually artificially coloured and flavoured and sugar-sweetened. They cannot be considered as basic “whole-foods” and thus are a

refined filler item for less regular use as discussed below. Alcohol is not suitable as a thirst-quencher and is not necessary for nutrients but will be discussed in a later column. Gravies, sauces and soups have a place in our eating plans and will Supply nutrients according to their ingredients. Processed foods (for active adults.) These foods can be added to the four basic groups above but as they become more concentrated as parts of the “whole” food are removed, we must make an effort to retain the "whole”balance. Refined “fillers” group Separated food parts or “refined” foods: These foods are used as ingredients rather than single food items, but are all refined foods that are “filling.” Starches such as cornflour, white flour, white rice, processed cereals (e.g. rice bubbles, cornflakes), all contain valuable nutrients but in less quantity than their “whole” counterparts. If they form a basis of our diets, more careful meal planning is required. Fats are separated from meat, milk and seeds or nuts to give lard or dripping; cream or butter; and oil or margarine respectively. These foods have no fibre and are highly concentrated in calories and should only ever be used in small quantities. Sugar is separated from the fibre and flesh of the sugar plant, it carries little nutritional value other than calories, and is best only eaten with fibrous foods but in small quantities. Honey, syrup and jams can be considered as sugar equivalents. Fruits and vegetables

Dried fruits have had their water removed. They are low vitamin C (it is lost) and thus should be considered as “fillers” not “fruits” (dried beans are cooked to replace their water and are in the low vitamin C “fillers” group). Canned and frozen fruit and vegetables can partially substitute for fresh (canned baked beans, bean salads and peas are fillers). Combination foods These can be confusing. Meat pies or fish fingers are “fillers” plus “animal” group foods but they require fruit or vegetables to be served with them. Liver pate is “animal” group food plus added fat and is best used as a butter substitute on bread. New food ideas Unprocessed bran, non-fat milk or yoghurt, and low fat cheeses and many other items can be used by those who want to incorporate new diet principles with established “favourite”eating habits. By adding bran we can make up for lost fibre (but not all other nutrients) if we select white flour foods in preference to wholemeal. If we have non-fat milk we can have some butter or cream (this only partially compensates for a higher-fat diet). Flavourings and additives We must consider any “flavoured” food within its respective food group (flavoured yoghurt is an animal food giving milk nutrients,

many puddings also contain ingredients of the “filler” or “animal” groups). Salt and artificial flavourings in cooking are best kept to small amounts, but are additives that increase the palatability of our food. Raising agents are used in small quantities, but baking powder and baking soda contain high amounts of sodium and when they are used in baking, the salt can usually be left out (to keep our dietary sodium low). Here is a high-fibre, whole-food basic diet plan suggestion for active, lean adults: Breakfast: Fruit Whole cereal with milk Wholegrain bread. Mid-meal snack: Wholegrain flour product (muffin or scone) . Fruit. Lunch: Breads (pocket bread is especially good as it holds the filling without buttering) Fillings of coleslaw, salads or vegetables and cereal soup in winter Small serving cheese or yoghurt Fruit. Mid-meal snack: Wholegrain flour product (crispbreads) Fruit. Dinner: Lean meat, fish or chicken (no cooking fat) Cooked dried beans or peas Potato with skin on, brown rice or wholemeal pasta Fresh vegetables, rwo varieties (or one canned or frozen) Fruit. Supper: Wholegrain flour product with fruit (banana loaf). Daily drinks: Water at every meal and snack, and a glass of milk (can be used for tea and coffee). Variety can be added to this basic plan using flavourings (such as tea and coffee). Refined “fillers” are a part of our lifestyle. Up to two to three tablespoons of oil, margarine or butter and up to one to two tablespoons of sugar or honey, jam or syrup are reasonable additions to the wholefood plan for active people. Two to five eggs each week can replace cheese or meat. Our daily milk can be used in tea or coffee, to drink, or as part of a pudding made with cereal, or in soups. This sample menu format is suited to our New Zealand population, 85 per cent of which is of European descent. Other ethnic groups may have different staple foods that are just as suitable.

foi the next column we shtdl look at how the different types of fibre work, and how much fibre we should have for good health.