Balanced Food
 

Always take healthy and balanced diet for your good health and fitness.
Include all necessary foods elements such vitamins, protein, fiber, carbohydrates, calcium, iron, and some healthy fat in your diet to make it more healthy and balanced.

The debate is what constitutes a balanced diet. I assume you mean eating lean
animal protein, fish, a variety of fruits and vegetables, whole grain products, non or low fat dairy and limited fats....assuming there are no medical issues with ingesting various foods.

Step #1: Eliminate all processed foods
 

Good advice, Carney. To start with, I would suggest eliminating all processed foods (other than cooking, which is a form of processing). To the degree that we eat processed foods, we unbalance our diets because processed foods are unbalanced.

Examples:

An apple is balanced but apple pie is not.

Cherries - yes / Cherry cobbler - no

Corn - yes / corn syrup - no

Sugar cane - yes / granulated sugar - no

Meat from wild game - yes / domesticated grain-fed animals - no

Mother's milk - yes / cow's milk - no

Potatoes - yes / potato chips - no

Vegetable toppings - yes / pizza - no

Baked goods made with flour - no

Whole fresh fruit - yes / fruit juice - no

Whole grains - yes / processed grains - no

Note: I hesitated to include meat but I threw it in as a token to those who feel they must eat meat every day. Anyway, the above are just examples so as to provide a starting point.

Balanced food?........so, I'm guessing you're not talking about a slice of pizza in each hand?

Pooh, you forgot to add healthy dark chocolate and red wine. :D

Anything processed is unbalanced. Grapes contain fiber, wine does not. Dark chocolate is a processed food that usually contains added sugar etc. and lacks fiber too.

Still both have been shown to offer something good for a body..well, maybe more for our souls.....:wave:

:thumbup::thumbup::highfive:

Personally, I think a balanced approach, consisting of common sense, friends, and a love of life is the way to go. And I think that a sense of humour and laughing every day is the best medication in the world.

By the way, I do watch what I eat but I'm not obsessed with it. I don't eat beef, I do eat tons of vegetables, and I'm healthy. However I honestly think there is food that is good for the soul. Meeting your friends at the Yoghurt Store just can't be a bad thing. And red wine has been know to have health benefits and so has dark chocolate. Besides, too much fibre gives you a tummy ache.

But that's not the topic of this thread. The topic is "balanced diet".

Arnold Schwarzenegger said he watches what he eats too. He said, "I watch it, and then I eat it."

Wine and chocolate: A lot of these recommendations are for the average person who is overweight and on their way to developing coronary artery disease. Wine thins the blood and helps it to flow past any narrowing in the arteries. Both wine and chocolate provide some antioxidants for those who don't like to eat a lot of fresh fruit and vegetables. But when I asked a nutritionist about chocolate that contains sugar, he said it's not helpful. He said that's because the sugar creates free radicals and cancels out the antioxidant quality of the chocolate. If that's the case, then it's just empty calories.

Meeting your friends is great,

eating yogurt no, it's dairy, contains casein barf

Why..do you eshew milk and milk products? Cow's milk has larger unstable proteins and is a little harder to digest but has protein and calcium which humans need. Soy milk contains an estrogen like substance that can trigger breast cancer.

Can u name another species that consumes another species milk?

----

Did you know milk contained Casein it is related to phosphoproteins.
These proteins are in milk, making up 80% of the proteins in cow’s milk.

Dr. T. Colin Campbell's The China Study, a book about one of the largest nutritional studies ever conducted, describes a direct correlation between casein administered to rats and the promotion of cancer cell growth when exposed to carcinogens
.
Aflatoxin (a potent carcinogen) was administered to these rats over a 2 week dosing period. The rats were given a 1 week post-dosing period before beginning the test (promotion period). During the promotion period, one group of rats was put on a 5% casein protein diet and another group on a 20% casein protein diet. None of the rats on 5% casein protein developed foci, precursors to cancerous cell growth, and every rat on 20% casein protein developed the pre-cancer foci. It should be noted that all test groups were fed a 20% casein diet for a total of 5 weeks (2-wk acclimation, 2-wk dosing, 1-wk post-dosing) prior to the 12 week promotion period in order to survive the initial aflatoxin B1 (AFB1) dosing, regardless of whether they were in the 5% or 20% test groups.

Studies conducted by Dr. Campbell on humans confirmed this correlation between the amount of casein protein consumed and the promotion of cancerous cell growth. Dr. Campbell found a correlation between cancer growth and the amount of casein protein in diet.

This study states “Casein is the most relevant carcinogen that humans ingest. It is more potent than DDT or dioxin.”

Also has also been linked to autism in some studies


So do veggies

Myth: Soy contains estrogen.

Reality: Soy does not contain the hormone estrogen. It does, however, contain isoflavones, also known as phytoestrogens or "plant estrogens." While the chemical structure of isoflavones is similar to estrogen, the two function very differently in the body. Isoflavones have been studied for a number of beneficial effects including a potential role in supporting heart and bone health, minimizing menopausal symptoms and reducing the risk of some forms of cancer.

Cancer and Other Diseases
Myth: Soy increases cancer risk.

Reality: In fact, a number of scientific studies suggest a link between soy consumption and reduced risk of certain cancers, including breast and prostate. Many researchers have noted lower rates of breast cancer in Asian populations, which have traditionally consumed a high-soy diet for centuries. Today's medical and nutrition communities recognize soyfoods like soymilk as a nutritious addition to a healthy diet.

Myth: Soy is not safe for breast cancer patients and survivors.

Reality: The American Cancer Society states that breast cancer patients can consume soyfoods like soymilk, tofu and edamame regularly. A major recent study lends credence to this perspective, indicating that soy is not only safe, but it may also have a positive impact, potentially helping to decrease the incidence of breast tumor recurrence.

It is my understanding that phytoestrogens can negate some of the effects of drugs used to treat breast cancer...and this may be why some physicians recommend limiting the amount of phytoestrogens in the diets of women with breast cancer or at high risk for the disease.

Each patient and her physician will determine how to deal with these particular foods and how it will impact treatment and recovery.

Sure am glad I'm not a rat.

So many people seem to be going out of their way in order to die miserable and hungry.

Give me two fingers of bourbon and a five pack of Peeps.

Yes at the same time. They complement each other.

Dark chocolate

Look for dark chocolate that contains 70 percent cocoa. “It counts as a health food,” Dr. Oz says. The reason: This high-quality, slightly bitter chocolate contains flavonoids (natural chemicals with antioxidant properties) that improve blood vessel function. Enjoy an ounce or two a day. Pass on milk chocolate, though—“It’s actually not chocolate, just milk fat with a chocolate coating,” he says.

Cheers to Red Wine

It’s an integral part of culture, history and anthropology. Enjoying it is an art form – both in tasting practice and culinary preparation. There are many reasons to appreciate wine, but did you know that from an anti-aging point of view, it’s one of the best things that you can do for your health?

From Mediterranean vineyards to the bottle rack in your kitchen, red wine has been enjoyed for centuries. Almost synonymous with a cultured palate, it’s hard not to appreciate the taste and texture of a glass of red wine. You might be surprised to find that this sophisticated drink is loaded with anti-aging benefits for your body – inside and out.

The magic comes from red wine’s antioxidants. The dark skin and seeds of the grapes are rich in polyphenols, a type of antioxidant that includes resveratrol. They protect cell membranes and have anti-inflammatory properties.

Red wine is full of them because the grapes’ skin and seeds are part of the fermenting process, as opposed to how grape juice is made, where skin and seeds are removed. The darker the wine, the better it is for you and your skin. The antioxidants in red wine soak up damaging free radicals that play a role in aging and age-related diseases.

Your Heart
Consuming just 1 glass of red wine a day for women and 2 glasses a day for men has been proven to provide a variety of benefits for your heart. If you have high cholesterol, you may have plaque buildup in your arteries, which can cause them to harden. Too much plaque will eventually stop blood flow and can cause a heart attack. Wine reduces cholesterol and inflammation to minimize this risk. It stabilizes the plaque by keeping those pathways open. Because it’s good for your arteries, it also helps to bring oxygen and blood to your skin.

Your Skin
Polyphenols protect the skin from UV light and keep it elastic. It also strengthens the cross-linking of collagen, reducing the appearance of fine lines and wrinkles. Studies also show that people who drink red wine have fewer cancerous skin lesions.

If you cannot consume alcohol, you can get these same benefits from a grapeseed oil scrub made from the seeds/skins of red wine grapes. You can also try eating dark chocolate, blueberries, or pomegranates – all of which have a high concentration of polyphenols and provide the same benefits.


(All of the above is from Dr. Oz's website.....not to mention the fact that he has repeatedly talked about the health benefits of DARK CHOCOLATE AND WINE......)

No matter what you say about chocolate it's still not a whole balanced food. It does contain flavonoids but it also, most often, contains refined sugar and ingesting sugar creates free radicals. Not to mention the extra calories. As far as flavonoids go, you can get all you need from fruits, berries, vegetables (especially green and red), grains, certain nuts and beans. Flavonoids are everywhere in a healthy vegan diet and do not come with refined sugar.

To be continued:

a balanced diet; A 12 oz. ribeye in one hand and a beer in the other. :oops:

Continued from above:
 

Senior citizen,

Everything you said about red wine, such as antioxidants and polyphenols, is true of richly colored unrefined vegetables, fresh fruits, legumes and whole grains.

Yes, but richly colored unrefined vegetables, fresh fruits, legumes and whole grains don't make me feeeeeel so good. I'll take my veges with a glass of a good cab any day.

There are obviously two sides to the "balanced diet" issue. And by the way, I think you can have nutritional balance and emotional balance, and not everyone has both.

Two sides:
1. Those who are adamant that natural plant foods provide everything we need nutritionally and will ensure we enjoy a superior lifestyle for a long, long time.
2. Those of us who feel that ... everything in moderation ..... is the way to roll. And that attitude and laughter and friends and a passion for life are just as important as a vegetarian diet. And that enjoying a glass of wine or yoghurt with friends or an occasional steak will enhance their experience of life.

Nuff said. Never the twain shall meet. To each his own. There are two sides to every story. Let sleeping dogs lie. Just sayin.

Let's try to understand the intent of this thread. I think this thread is about discovering what in the world of nutrition is technically correct. Whether a person wants to do it, likes to do it, actually does it or is likely to do it is another story. Most people, obviously, will choose "moderation" which is another word for cheating. :-)

Most people, obviously, will choose "moderation" which is another word for cheating.

Hmmn. You callin' folk cheaters? I call them and me epicurean. :)

I just want to know why Carney125 started this thread and now that everyone is all riled up Carney125 has never had anything to add. Wonder if this was a bait 'em and see what happens.

By George, I think you've got it.

Gracie, U asked about cows.....as to why I ....

I gave U well thought out answer and yet you have no retort, cat gottcha tongue, or should I say cow have you tongue? :a20:

Extreme long life of those in Georgia (the country), Russia and the Balkans was always attributed to their diet of yoghurt.

My Ukrainian mom ate yoghurt every day of her life for 91 + years.
She never broke a bone or had any type of joint replacement surgery.
Never took Boniva or Fosamax, etc.

That's only an anecdote so I'm not sure it really proves anything. And long life was attributed to yogurt by yogurt commercials on TV. I remember those commercials as I'm sure many others do. Are we supposed to base our judgements on commercials and anecdotes?

Many observtional studies have been done comparing communities around the world. Wherever dairy consumption is high, bone health is poor. But, again, most people will just go on believing the commercials.

May I ask , "What exactly makes you such an expert on other people's parents?" If my mother ate yoghurt mostly every day of her life from childhood to old age......never broke a bone even though she'd fall on ice and snow.....walked all over town with the speed of a teenager, never had to take the modern bone building drugs such as Boniva and Fosamax......never had a hip replacement or a knee replacement and passed at 91 which is a ripe old age, how can you say her bone health is poor? Just wondering.

You have a bad habit of taking everything someone says and picking it apart..........or else taking it out of context. I was NOT referring to any commercials at all, but to something I'd read doing my genealogy research.

For your information, most people do eat yoghurt daily nowadays, including the little ones.

Although I do know people who are vegans and vegetarians, most people eat a diet of moderation and partake of a wide variety of foods.

It would be totally joyless to invite folks over for a big pot of KALE.

Bravo Senior Citizen. Well said. I think you are on to something. Maybe serve yoghurt with the kale? :)

It seems to me we need an Opt In food and nutrition board like the politics board. Some people have strong opinions on food and nutrition and health and seem almost as judgemental and condescending as some of the wing-nuts on the poli board. My opinion is that obesity is very bad and a problem in this country, but there are millions of people who eat a varied diet and are not obese, and many are very healthy. My opinion is also that genetics are the most important predictors of a long and healthy life. I love my beef and I also love chicken and fish and veggies - in other words - I love food. I am not obese and am relatively healthey, but don't intend to go to any extremes with my diet to insure a long life. Time will tell whether I live a long and healthy life and whether those living the vegan lifestyle will outlive me. However, whatever happens, I have enjoyed the time I've had and intend to continue. Everyone has to live their life and let others live theirs - this is no dress rehersal. Be happy! Ed

Why not base judgments on radio shows or anecdotes or Dr. Oz? You seem to base your judgements by picking and choosing which studies to believe.
And it seems that every day a study is released that claims previous studies have been wrong.

Re yoghurt, doesn't it have probiotics which are beneficial to digestion?

Great post. You'd be a pleasure to cook for.

I've always accomodated various palates and food preferences over the years, however, never have I read of someone so judgemental of everyone else's viewpoints of moderation.........we all know at our age what we shouldn't eat and what would be healthier. We do not need preaching from a soapbox.

For those who do favor this monastic type diet, great. They must feel they are doing something worthwhile for their own bodies.......but they really shouldn't expect everyone else to take up the Ezekial bread and the legumes to the exclusion of a Thanksgiving turkey !!!

I've mentioned in the past that I was raised on what is now called the "Mediteranean Diet" which is heavy on all types of beans, lentils, legumes, DARK GREENS, and small amounts of meat, seafood, etc. and home made pasta / macaroni. Meat was more for flavoring in those days......not huge hunks. They also ate cheese.

My Italian family was very long lived........and they drank red wine every day, which I probably should as well, but do not.

They ate fruit every day. That was the desert of choice. They PUT NO BUTTER on their peasant bread. Try to find good bread today. Near impossible.

The olive oil didn't hurt them any. People in those days were NOT on pharmaceuticals like folks today are.....with a pill for every part of their body.

Again, live and let live.

Really? :ohdear: The dictionary defines moderation as "the process of eliminating extremes". It doesn't say anything about cheating.

And I just deleted the rest of my post. Least said, soonest mended.

Go back and read my post. Did I say her bone health is poor?

Show me where I took anything out of context. I was simply telling you that an anecdote does not prove anything. And neither does your genealogy research.

That doesn't prove anything either. This thread is not about what most people do.

Again it's not about what most people do.

It's not about joy or lack of joy although I realize you want it to be about that.

Please address the topic and not each other. Everyone is entitled to express their opinion. There is no expectation of universal agreement but differences of opinion can be addressed respectfully.

Moderator

Ed,

It's not about being judgemental and condescending, it's about science. My main point, in general, that I have been trying to make, is that you can't get to a balanced diet by eating unbalanced processed foods.

If someone wants to say that they don't care, that's fine. But then I wonder what they're doing on this thread. I mean what's the point? They're not telling me I'm wrong, they're just making the case that they don't like the balance that comes from natural whole foods. They want their processed foods. So they're not interested in balance as much as they are interested in maintaning the status quo. And the status quo is that we have a high percentage of overweight people in the U.S.(that includes The Villages). Not to mention high rates of degenerative diseases.

I wasn't giving a dictionary definition. According to your definition of "eliminating extremes", it would be entirely subjective, wouldn't it? So invoking the term or idea of "moderation" is not helpful in this discussion. Everyone has a different idea of what is extreme and many here think that eating a healthy diet, as I do, is extreme.

My point, again, is that one cannot get to a balanced diet by eating unbalanced processed foods.

No study that I know of has yet proved that natural whole foods are bad, like fresh fruit, non-starchy vegetables, legumes, berries, nuts and whole grains. This is something that all health experts agree on. (Of course it assumes there is no disease involved. If someone is ill they may not be able to eat normally.