Eating Well - Beaming with Health

Good Diet 197
disease, obesity, diabetes, cancer, pancreatitis, her
damage and brain damage.
We eat about 15 grams of fibre daily, half the recommended
intake of 30 grams. Diseases associated
with insufficient fibre include heart disease, obesity,
diabetes, constipation and cancer.
I
Cornerstones to good nutrition
Nutrient density
Time is precious, don't waste it. The same can be said for
food. Make each mouthful count; as full of nutrition as possible.
I don't mean calorie-rich food but food that crams in
as many micronutrients as possible. For example, take a sandwich.
Sandwich (1) a Vegemite sandwich with margarine on
white bread. Sandwich (2) a tuna sandwich with sprouts, beetroot
and a scrape of avocado on wholemeal. Both are sandwiches,
but one is a nutritional waste of time.
Farnilirdty breeds contempt
Our nomadic hunter-gatherer forebears ate a greater variety
of foods than we do today. Mainly because they moved from
region to region. Nowadays, we get very stuck in our ways:
if it's Tuesday it's chops, potatoes and peas; if it's Saturday
it must be Thai take-away.
Eating new foods is scary. Learn from a friend whose
family comes from a different ethnic background, or when
you go out for dinner, choose a cuisine you are not familiar
with. Be adventurous. A few dishes might be duds, but the
chances are you will enhance your repetoire of food: dhal
(lentil curry) from India, hommos from Lebanon, tofu from
China. Another way of ensuring variety in your diet is to
choose foods of different colours, particularly the fruits and