EAT A RAINBOW EVERY DAY

CONSUME FOODS WHICH REPRESENTS ALL 6 COLOUR GROUPS OF THE 'PHYTONUTRIENT SPECTRUM' EACH AND EVERY DAY!

RED FOODS

Beans (adzuki, kidney, red), Beetroot, Red peppers, Blood oranges, Cranberries, Cherries, Goji berries, Grapefruit (pink), Red apples, Red grapes, Red onions, Red plums, Pomegranate, Potatoes (red skin), Radiccho, Red cabbage, Red leaf lettuce, Radishes, Raspberries, Strawberries, Sweet red peppers, Rhubarb, Rooibos tea, Tomato, Watermelon

BENEFITS

Cancer protective, healthy inflammatory response, cell protection, gastrointestinal health, heart health, hormone balance, liver health

ORANGE FOODS

Appricots, Bell peppers (orange), Carrots, Grapefruit, Mango, Nectarine, Orange, Papaya, Pumpkin, Squash (Butternut/Acorn/Winter), Sweet potato, Tangerines, Turmeric root, Yams

BENEFITS

Cancer protective, immune health, cell protection, reduced all-cause mortality, immune health, reproductive health, skin health, source of pro-vitamin A

YELLOW FOODS

Apple, Banana, Bell peppers (yellow), Sweetcorn, Corn-on-the-cob, Chickpeas,Ginger root, Lemon, Millet, Pineapple

BENEFITS

Cancer protective, healthy inflammatory response, cell protection, cognition, skin health, eye health, heart/vascular health

GREEN FOODS

Apples (green), Artichoke, Asparagus, Avocado, Bamboo shoots, Bean sprouts, Bok Choy, Broccoli, Brussels sprouts, Cabbage (beet leaves, chard, dandelion leaves, kale, lettuce, mustard leaves, spinach, rocket, etc.), Celery, Cucumbers, Edemame (soybeans), Beans, Peas (e.g. green, mangetout), Green tea, Lettuce, Limes, Okra, Olives (green), Rosemary, Spinach, Watercress

BENEFITS

Healthy inflammatory response, brain health, cell protection, skin health, hormone balance, heart health, liver health

WHITE/TAN/BROWN FOODS

Apples, Beans (butter, cannellini, etc), Cauliflower, Cinnamon, Clove, Coconut, Cocoa, Coffee, Dark Chocolate, Flaxseed, Garlic, Ginger, Hummus, Lentils, Peanuts, etc), Mushrooms, Nuts (almonds, cashew, macadamias, pecans, walnuts), Onions, Pears, Seeds (flax, hemp, pumpkin, sesame, sunflower, etc), Shallots, Tahini, Tea (black, white), Whole grains (amaranth, buckwheat, corn, millet, montina, oats, quinoa, rice,sorghum, teff- all naturally free of gluten)

BENEFITS

Cancer protective, anti-microbial, cell protection, gastrointestinal health, heart health, liver health, hormone balance

BLUE/PURPLE/BLACK FOODS

Aubergine, Berries (blue/black), Cabbage (purple), Carrots (purple), Cauliflower (purple), Figs, Grapes (purple), Kale (purple), Olives (black), Plums, Potatoes (purple), Prunes, Raisins, Rice (black/purple)

BENEFITS

Cancer protective, healthy inflammatory response, cell protection, cognitive health, heart health, liver health

Acknowledgement:

We would like to acknowledge the Institute for Functional Medicine (www.functionalmedicine.org) as the primary source of the above information on the 'phytonutrient spectrum'.

FOOD FOR HEALTH GUIDELINES

6 FOOD GROUPS EVERY DAY

(for adults and children over 6)

1. 40% VEGETABLES (UNPROCESSED)
2. 10% FRUITS (UNPROCESSED)
3. 10% GRAINS (GLUTEN-FREE WHOLE GRAINS)
4. 10% HIGH 'HEALTHY FAT' FOODS
5. 25% PROTEIN-RICH FOODS
6. 5% CONCENTRATED NUTRIENTS (E.G. NON-IRRADIATED HERBS, SPICES, TEAS, FOOD SUPPLEMENTS)

10 KEY POINTERS

1. Macronutrient composition by energy contribution (kcal or kJ) should be approximately 20% protein (4 kcal/g), 30% carbohydrates (4 kcal/g) and 50% fats (9 kcal/g)
2. Minimise consumption of highly processed food
3. Consume plenty of fresh, raw foods
4. Avoid high-temperature cooking methods (frying, grilling), unless brief. Minimise heat-damage to proteins, fats, vegetables, starches, and other carbs by using slow cooking methods
5. Healthy fats for cooking include extra virgin coconut oil, unfiltered extra virgin olive oil and butter (the latter assuming no lactose intolerance)
6. Consume plenty of fresh herbs and non-irradiated, preferably organic, spices
7. Avoid snacking and try to maintain 5 or more hours between meals
8. Consume at least 1.5 litres of spring or filtered water daily (more if exercising intensively), between meals
9. Avoid all foods which trigger intolerance or allergy (concentrated sources of nutrients)
10. Seek advice from a qualified and experienced health professional on the most appropriate supplements (concentrated sources of nutrients)

8 FOOD GROUPS FOR KIDS

EVERY DAY

(for young children aged 1-6)

1. 25% NON-STARCHY MULTI-COLOURED VEGETABLES
2. 5% STARCHY ROOT VEGETABLES
3. 10% FRUIT
4. 10% GRAINS (GLUTEN-FREE WHOLE GRAIN)
5. 15% HIGH 'HEALTHY FAT' FOODS
6. 25% HIGH PROTEIN FOODS
7. 7% DAIRY FOOD AND DRINK (OPTIONAL)
8. 3% CONCENTRATED NUTRIENTS

10 KEY POINTERS

1. Macronutrient composition by energy contribution (kJ or kcal) should be approximately 10% protein, 35% carbohydrates and 55% fats by energy contribution daily
2. Eat a 'rainbow' of different coloured vegetables and fruit every day
3. Avoid/minimize 'free' (added) sugars
4. Drink water, not soft drinks or fruit juices
5. Avoid drinks sweetened using non-nutritive sweeteners
6. Avoid all ultra-processed and refined foods
7. All whole grains should be gluten-free
8. Check for dairy intolerance and avoid dairy if intolerant
9. Avoid over-cooking or charring foods
10. Include supplements (concentrated nutrients) daily

You think you don't have enough varieties of food? Remember...

NATURE'S FOOD TROVE

(Source: Vietmeyer,N. 1990. The New Crops Era)

• 10,000 species of grasses (wheat, rice, maize, barley, sorghum, rye, oats)
• 3,000 species of tropical fruits (banana, mango, pineapple, papaya)
• 18,000 species of legumes (peas, beans, soybeans, peanuts, alfalfa, clover)
• 1,500 species of edible nuts
• 1,500 species of edible mushrooms
• 60,000 species of medicinal plants

Acknowlegement:

We would like to acknowledge the Alliance for Natural Health International (www.anhinternational.org) as the primary source of the above information on 'Food4Health and Food4Kids Guidelines'.

CAFFEINE: OUR MOST POPULAR STIMULANT

By far our most popular (and least harmful) addictive drug, caffeine is the stimulant in coffee, tea, chocolate and cola drinks. It is also added to some painkillers, cold medications, weight-loss supplements and drugs that aid mental alertness.

Within a few minutes after caffeine is ingested, it is absorbed from the small intestine into the bloodstream and carried to all the body's organs. It speeds the heart rate, stimulates the central nervous system, increase the flow of urine and the production of digestive acids, and relaxes smooth muscle, such as those that control the blood vessels and the airways.

HOW IT HARMS

May cause insomnia. Ingestion of caffeine late in the day can result in a sleepless night, and excessive intake can lead to caffeinism, a syndrome marked by insomnia, feelings of anxiety and irritability, a rapid heartbeat, tremors and excessive urination. These symptoms abate, however, with the gradual withdrawal of caffeine.

Irritates the stomach. Caffeine, especially in coffee, increases the production of stomach acid; people who suffer from reflux or ulcers should limit caffeine consumption.

Reduces calcium absorption. Caffeine reduces calcium absorption, which can increase the risk of osteoporosis, especially in older women.

Can cause withdrawal symptoms. Sudden withdrawal can often cause headaches, irritability and other symptoms that vary in severity from one person to another.

Aggravates heart conditions. People with some types of heart-valve disease are very often advised to forgo caffeine altogether because it can provoke heart palpitations or other cardiac arrhythmias. Caffeine can also prompt a modest, temporary rise in blood pressure and speed up the heart rate.

HOW IT HELPS

Provide boost of energy. For many people a cup of coffee helps them 'get going' in the morning, and coffee or tea breaks during the day give them a boost when energy lags.

May reduce cancer risk. More then three cups a day may lower women's risk of developing the most common skin cancer by 20 per cent. Caffeine may also cut men's risk of dying from prostate cancer.

Wards off depression. Consuming at least two cups daily could reduce women's chances of becoming depressed by up to 20 per cent.

Enhances athletic performance. The stimulant in caffeine enhances mental performance by increasing alertness and the ability to concentrate. Studies confirm that 250 mg of caffeine (about two cups of strong coffee) increases endurance, presumably because caffeine increases your ability to burn fat for fuel.

May help control diabetes. A study of more than 14,000 people in Finland found that women who drank three to four cups of coffee a day cut their risk of developing diabetes by 29 per cent. For men, it was 27 per cent. Researchers aren't sure why, but they suspect that the antioxidants in coffee help your body to deliver insulin.

Knocks down migraines. Although caffeine may trigger migraine in some people, when a migraine strikes, a few cups of coffee may help relieve the pain. Caffeine is so effective at helping to shrink swollen blood vessels in the brain, it's one of the key ingredients in over-the-counter migraine medicine. Very soon, I may not even need to prescribe medicine for migraine. I'll just ask our patients to go next door to enjoy a cup of freshly brewed coffee. DamaiMedic Klinik & Surgeri will be having a Coffee House as our new neighbor soon.

Who should limit consumption?

The following people should limit coffee consumption to one or two cups a day. Tea and other caffeinated beverages may be okay.

• Ulcer sufferers
• Heart patients
• Older people with hypertension
• Women who are pregnant, nursing or have osteoporosis
• Migraine sufferers

THE BOTTOM LINE

• Caffeine is a double-edged sword. It has both benefits and drawbacks. For example, it can trigger or help alleviate migraine headaches.
• For most people caffeine is safe, but if you have ulcers, heart disease, hypertension or osteoporosis, or are pregnant or breast-feeding, you should limit your consumption or avoid it entirely if you can. 

(Food that Harms Food that Heals)