Traditional Welsh Recipes

Essentials For A Healthy Diet

The general consensus of nutritional information from official government bodies in the Western world is that a healthy diet should consist of foodstuffs low in fat and high in fibre.

This, most of them agree, means eating more fresh fruit and vegetables and consuming less saturated and trans fat.

That means reducing our intake of red meat, full-fat milk, butter, margarine and switching to poultry, fish, lean meat, beans, eggs, nuts, grains. They also say that we should reduce our sodium (salt) intake in healthy diet plan.

Following this sort of healthy diet, they say, will reduce the amount of cholesterol in our arteries which will have a beneficial effect on high blood pressure, which is a major precursor to many serious diseases in the West today.

Not following a healthy diet is also becoming a problem in other countries as they become wealthier and are starting to adopt the Western way of life giving up the health benefits of a balanced diet for the different saturated fats in junk food.

Many of these countries had had very little experience with high blood pressure, cholesterol and heart disease before because of the traditional healthy recipes that they had always followed.

So now we know broadly what we should and should not be eating on a healthy diet plan, but which nutrients do we need specifically?

Vitamin A: is necessary for good eyesight and the optimal functioning of the immune system. Good sources of vitamin A are: cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables

Vitamin B1: or thiamin is crucial for the body's ability to process carbohydrates. Vitamin B1 can be found in whole grain products such as bread, pasta and cereal.

Vitamin B2: or riboflavin can be found in fortified cereals, almonds, asparagus, eggs, and meat. It is used by many bodily processes, including converting food into energy and the production of red blood cells.

Vitamin B3: or niacin is to be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It is useful for good digestion and plays a key function in converting food into energy.

Vitamin B6: can be found in fortified cereals, fortified soy-based meat substitutes such as tofu, potato skin, bananas, chicken and turkey, eggs, and spinach. It is vital for a healthy nervous system, and helps digest proteins and stored sugars.

Vitamin B12: is required for creating red blood cells. It can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.

Vitamin C: or citric acid: is in all citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage and spinach. Vitamin C is vital for maintaining a healthy immune system and brain activity.

Vitamin D: can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but it can also be synthesized by the body from its exposure to sunlight. It is needed to process calcium and maintain the health of bones and teeth.

Vitamin E: is an antioxidant and is essential to the good health of your skin. Sources are leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient (but go easy on the oils).

Folic Acid: can be found in fortified cereals and grain products; lima, lentils, beans and dark leafy vegetables. It is important for cell development, the prevention of birth defects, the promotion of a healthy heart and red blood cells. Pregnant women should take special care to ensure they are getting enough folic acid for themselves and their developing baby.

Calcium: dairy products, broccoli, dark leafy greens like spinach and rhubarb, orange juice, soy milk and tofu are all loaded with calcium. It is very important in helping to build and maintain strong bones and teeth.

Copper: the meat of internal organs, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products and cocoa products are all high in copper, which assists the metabolism of iron and red cell formation. It also helps produce energy for cells.

Iron: can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods and blood products. It is required to transport oxygen to all parts of the body via the red blood cells.

Potassium: can be found in foods like broccoli, potato skins, prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Zinc: is found in red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products. Zinc supports the body's immune function, reproduction capabilities, and the nervous systems.

Protein: is the main component of nearly every part of our muscles, internal organs, glands, cell structure and all body fluids, with the exception of bile and urine. The cells of muscles, tendons, and ligaments are maintained with protein. This obviously means that children and adolescents must have sufficient protein in order to grow and develop and adults need it to maintain their body. Protein can be found in foods like beans, soya, milk and meat.

Carbohydrates: provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level, because they break down gradually thus not providing spikes of sugar in the blood. Whole grain breads and cereals, legumes, potatoes, beans, bananas and starchy vegetables are all good sources of complex carbohydrates.

Omega Essential Fatty Acids: play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids or the wrong balance of types (especially omega 3 and omega 6) among the essential fatty acids, may be a factor in a number of illnesses. The best sources are fish and shellfish, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

This list is necessarily incomplete, because there will always be someone who says: "But what about...?" however, there is plenty to be going on with and if you want to know more you can always do more research.