False economy

Yesterday, someone told me they found shopping for groceries very expensive, and that eating take-aways was far less costly. Am I missing something here?

My weekly grocery bill is between R600 and R800 for two people. That includes some toiletries and cleaning products – these products are expensive, so let’s say they constitute 15% of R700 (average) - that’s R105, which leaves R595 spent on food. R595 divided by 2 is R297.50 per person. R297.50 divided by 7 (days of the week) equals R42.50 per person per day: divided by 3 (meals a day) comes to just over R14 per meal. Show me where I can buy a healthy take-away meal for R14!

Here’s what I get at each of my R14 meals:
My typical daily menu consists of breakfast – cereal or toast, with fruit; lunch – a salad with cheese, canned fish or an egg, or maybe the same ingredients in a sandwich; dinner – fish, chicken, vegetarian or, very occasionally, red meat with loads of fresh vegetables and some starch (pasta, rice, couscous, beans, whatever), followed by a good size helping of fresh fruit salad and yoghurt.

At the end of each week, there is still plenty of food in my house – I could probably go six weeks without shopping, and we would still eat reasonably well. There is always something in my freezer – chicken, fish, frozen peas, home-made ready-meals etc. There is always plenty of pasta, rice, flour, canned goods, dried beans, nuts, tea, coffee and treats in my store cupboard. Of course, I would run out of fresh fruit, vegetables and yoghurt within 10 days, but we would survive the six weeks in reasonable health.

And that is the key issue in my book – reasonable health. Take-aways are notorious for their high fat and salt content, and are usually starch based. Loads of calories that will push you way over the recommended daily allowances of cholesterol (300mg), salt / sodium (2,400mg), fats (65gm, including 20gm saturated fats) and carbohydrates (300gm) – and all in one meal. Eating in excess of these allowances can lead to weight gain, water retention, high blood pressure, high cholesterol, cardiovascular disease, diabetes… must I go on? Poor eating habits lead to disease, which can be horribly expensive.

Beyond the ubiquitous paracetamol I keep on hand, and sinus tabs (we live in a gold-mining area with a lot of environmental pollution), I don’t need to buy vitamin and mineral supplements, antacid powders, laxatives or any of the other thousands of over-the-counter medications most people take (in an attempt) to compensate for poor eating habits.

Eating a variety of foods from all the food groups provides all the vitamins, minerals, fibre and calories anyone needs – in a balanced and healthy form; vitamins and minerals are synergistic – they work together. Fresh foods provide a wonderful variety of textures, aromas, colours and flavours – far more interesting, satisfying and delicious than a burger and chips, don’t you think?

Cheaper, too.

Healthy foods

Last week I gave you a list of unhealthy foods, so you can fairly safely assume that anything that did not appear on that list is healthy – in moderation, of course. Even healthy foods eaten in excess can cause weight-gain, and we all know that carrying excess weight is unhealthy. Here are my favourite healthy foods:

Vegetables
All brightly coloured vegetables are great as a source of vitamins, minerals and micro-minerals. Yellow through orange through red supply generous amounts of carotene; and get plenty of the dark green and leafy veg, too, as they give us iron, calcium, magnesium and potassium (and more). All vegetables are a good source of fibre, and generally they contain varying amounts of Vitamin A, C and the B group (plus others). Vegetables – boiled, steamed or raw – are low in calories/kilojoules, and it would be difficult to eat ‘too much’, provided you don’t smother them with rich creamy sauces or add excessive amounts of salt.

Fruits
Like vegetables, fruits are full of nutritional goodness, plus they make delicious eating. Bananas, watermelon and dried fruit are high in sugar, so limit consumption of these, otherwise aim for three servings of fruit a day. Fruit is so versatile; use it to top off your muesli or oats, make a smoothie, add it to a green salad, have it as a starter or finish your meal with a (home-made) fruit salad. If you drink commercial fruit juice it’s best to dilute it with an equal amount of water – check the packaging for any added sugars, and make sure that it is 100% pure fruit juice.

Lean chicken, turkey and ostrich
These meats are low in fats and cholesterol – in fact, ostrich has no cholesterol but has a flavour and texture similar to beef, if you have a craving for red meat. Of course, don’t eat the skin no matter how crispy and delicious it looks; better to cook it without the skin in the first place!

Fish
Eating fish two or three times a week can help to lower your risk of developing cardiovascular disease.
Fish is low in fats – total and saturated – and a good source of protein. All fish and shellfish contain some omega-3 fatty acids, which are the friendly fats that can increase the body’s production of the ‘good’ cholesterol while lowering the levels of ‘bad’ cholesterol and triglycerides. Mackerel, herring, sardines, tuna, canned salmon and trout have the highest omega-3 content. Keep the cooking method simple – steam, bake, grill or ‘dry-fry’.

Legumes (Pulses)
Legumes are rich in fibre, vitamins, minerals and protein and low in fats. Nutritious, delicious and filling.
Legumes have a low GI which means that the sugars they contain enter the bloodstreams relatively slowly.

Nuts and seeds
Nuts and seeds are between ten and twenty five percent protein. They are good sources of Vitamins B1, B2 and E, as well as calcium, phosphorous, potassium and iron. People who regularly eat nuts show a decreased risk for cardiovascular disease and diabetes.

Low fat or fat free dairy produce
Full fat milk is 6% fat, low fat is 2% and fat free is… fat free (almost). Yes, there is a difference to the taste and texture, but one that you can get used to very easily. Low fat and fat free products retain all the nutritional value (and protein) of the full fat version.

Eggs
Although egg yolk has a high cholesterol count, if you have high cholesterol you will do yourself more good by cutting down the total fats you consume than by eliminating eggs from your menu. Eggs are an excellent source of protein and other nutrients; they are inexpensive and easy to prepare.

Now, shall I have an egg or baked beans for lunch?.....

Micro-minerals : Zinc

Micro-minerals, like minerals, are organic elements present in the soil. Plants absorb them from their growth medium. We need even smaller amounts of each micro-mineral in our diet, but they are just as essential to maintain all nerve and muscle function, teeth, bones and body cells. Micro-minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

 

Functions of Zinc

• Strengthens the immune system
• Essential for growthRequired for bone and teeth formation
• Alleviates/reduces stress
• Helps with fertility
• Protects DNA
• Necessary for healthy hair and nails

 Sources of Zinc:

• Oysters, lobster, crab
• Oats
• Pumpkin seeds
• Legumes
• Nuts
• Meat
• Dairy produce
• Eggs
• Ginger
• Yeast

 Deficiency symptoms:

• Slow wound healing
• Lack of taste / smell
• Sugar cravings
• Dry skin
• Poor appetite
• Hair loss
• Stretch marks
• Night blindness

  People at risk of depleted zinc:

• Diabetics
• Alcoholics
• People with HIV infection
• Those on a protein restricted diet
• Anyone with digestive problems effecting absorption
• Anyone with liver disease

 

Supplements are unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any mineral – or micro-mineral can have unpleasant side effects.

 

 

Minerals : Sodium

Minerals are organic elements present in the soil. Plants absorb the minerals from their growth medium. We need very small amounts of each mineral in our diet, but they are essential to maintain all nerve and muscle function, teeth, bones and body cells. Minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

Functions of Sodium:
Necessary to maintain cellular fluid balance
Aids in nerve impulse transmission
Maintains blood pressure
Needed for muscle contraction

Sources of Sodium:
All foods, in varying degrees
Salt
Meat
Breakfast cereal
Bread
Processed foods

Deficiency symptoms:
Muscle cramps
Headaches
Fatigue
Fainting
Poor appetite
Dry skim
Dry mouth

Sodium is readily available in nearly all foods, and as you can see from the list of sources we are more likely to have too much than too little. Go easy on the salt: your daily intake should not exceed 1600mg. You’ll notice that, other than when cooking starches (potatoes, pasta, rice) I never add salt to a dish in my recipes. Additional sodium may be required if you have a prolonged illness involving diarrhea or vomiting, or you sweat excessively (as in very hot weather) or if you become dehydrated.

Supplements are unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any mineral can have unpleasant side effects.

Minerals : Potassium

Minerals are organic elements present in soil. Plants absorb the minerals from their growth medium. We need very small amounts of each mineral in our diet, but they are essential to maintain all nerve and muscle function, teeth, bones and body cells. Minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

 

Functions of Potassium:

• Regulates blood pressure and heart beat
• Healthy nerve and muscle function
• Regulates digestion

 

Sources of Potassium:

• Nuts
• Avocados
• Potatoes
• Sweet potatoes
• Bananas
• Apricots
• Nectarines
• Raisins
• Figs
• Dates
• Prunes
• Fish
• Whole grains
• Legumes

 

Deficiency symptoms:

• Loss of appetite
• Nausea
• Drowsiness
• Thirst
• High blood pressure
• Listlessness

 

Supplements are unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any mineral can have unpleasant side effects.

 

Minerals : Iron

Minerals are organic elements present in soil. Plants absorb the minerals from their growth medium. We need very small amounts of each mineral in our diet, but they are essential to maintain all nerve and muscle function, teeth, bones and body cells. Minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

Functions of Iron:

• Synthesis of haemoglobin
• Oxygen transportation
• Immune response
• Physical and mental growth
• Proper liver function

 Sources of Iron:

• Oily fish
• Lean meats
• Eggs
• Legumes
• Spinach
• Broccoli
• Raisins, dates
• Dates, figs
• Apricots, prunes
• Seeds
• Molasses
• Liver

Deficiency symptoms:

• Food cravings
• Pale skin
• Fatigue
• Circles under the eyes
• Anaemia
• Stunted growth
• Brittle nails
• Constipation

Supplements are unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any mineral can have unpleasant side effects.

Minerals : Magnesium

Minerals are organic elements present in soil. Plants absorb the minerals from their growth medium. We need very small amounts of each mineral in our diet, but they are essential to maintain all nerve and muscle function, teeth, bones and body cells. Minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

Functions of Magnesium:
Required for normal heart rhythms
Needed for proper muscle contraction
Used in hormone synthesis
Aids cartilage formation
Keeps nerves healthy

Sources of Magnesium:
Dairy products
Fruit and vegetables
Organ meat
Fish
Nuts
Legumes
Grains

Deficiency symptoms:
Panic attacks
Tics
Cravings
Stress and anxiety
High blood pressure
Kidney stones

Supplements are unnecessary provided you are normally healthy and your diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any mineral can have unpleasant side effects.

Minerals : Phosphorous

Minerals are organic elements present in soil. Plants absorb the minerals from their growth medium. We need very small amounts of each mineral in our diet, but they are essential to maintain all nerve and muscle function, teeth, bones and body cells. Minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

Functions of Phosphorous:
Calcification of bones and teeth
Controls acid / base balance in body
Helps with energy production
Necessary for cell structure
Required for transmission of hereditary characteristics

Sources of Phosphorous:
Dairy products
Fruit and vegetables
Meat
Eggs (yolk)
Fish
Nuts
Legumes
Deficiency symptoms:
Arthritis
Mental and physical fatigue
Irregular breathing
Muscle and nerve abnormalities
Rickets

Supplements are unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any mineral can have unpleasant side effects. Minerals are insoluble in water.

5 more super foods

Following on from Monday's post, here are 5 more super foods.

Whole grains
Whole grains provide fibre and healthy amounts of the B group vitamins. Fibre slows the digestion of carbohydrates, keeps the blood sugar level stable and binds with dietary cholesterol, helping the body eliminate it. Fibre rich foods are filling, so you tend to eat less. Try couscous, bulgur wheat and quinoa for a change; they are all very quick and easy to prepare.

Pulses
Beans and lentils are high in proteins, fibre and antioxidants. They have a low GI value and keep you feeling full for longer. They also stabilize blood sugar levels.

Olives and olive oil
Olives and olive oil are great sources of monounsaturated fats. Extra virgin olive oil (from the first pressing) has anti-inflammatory properties and decreases ‘bad’ cholesterol. Keep olive oil for salad dressings – don’t cook with it.

Yoghurt
Yoghurt is a good source of protein, Vitamin A and calcium. In addition, yoghurts made with ‘live’ culture are full of probiotics – the friendly bacteria that keep your digestive tract in good working order. Yoghurt has always been one of my favourite foods. I used it a lot whenever my children were not eating well, and I still eat a lot myself. Yoghurt is really delicious and nutritious and very easy to eat and digest. Few of us get the RDA of 1,000mg of calcium – 1,200mg per day if you are over 50. If you are lactose intolerant there are plenty of other sources of calcium (see Wednesday’s post).

Water
Although water is not a food, it is even more vital to health. You can go several days – even weeks – without food (though not without problems!) you can survive only a short time without water. When you feel thirsty, you are already 2% dehydrated and if you lose 20% of your body water, it can prove fatal. 60 – 80% of your total body mass is water. It forms 95% of plasma. Water is needed for growth and repair of the body; it flushes out toxins; it maintains body temperature; it is continually lost through breathing, perspiration and excretion so needs replacing frequently. If you are exercising, remember to drink water before, during and after exercise. Aim for 6-8 glasses a day. I think water should have been number one on my list of super foods, but maybe leaving it until the end means the information will stay with you a little longer.

Minerals : Calcium

Minerals are organic elements present in soil. Plants absorb the minerals from their growth medium. We need very small amounts of each mineral in our diet, but they are essential to maintain all nerve and muscle function, teeth, bones and body cells. Minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

Functions of Calcium:
Strong bones and teeth
Aids in nerve impulse transmission
Required for blood clotting
Helps with iron absorption
Helps prevent osteoporosis

Sources of Calcium:
Dairy products
Green vegetables
Prunes
Nuts and seeds
Figs
Dates
Tinned fish
Meats
Oatmeal
Deficiency symptoms:
Soft bones
Brittle nails
High blood pressure
Muscle cramps
Rickets
Osteoporosis
Increased sensitivity to cold

Supplements are unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any mineral can have unpleasant side effects. Minerals are insoluble in water.

5 Super foods

When you eat a varied selection of foods from all the food groups you get visual pleasure, hunger satisfaction and far more than you could ever get from vitamin pills and supplements.

Fruits
Blueberries, raspberries and strawberries are packed with antioxidants and phytochemicals which help the brain to manufacture dopamine – the feel good hormone. Apples are high in antioxidants to protect us against free radicals; they also contain lots of fibre, especially the skin. Apples are said to reduce the risk of diabetes, some cancers, asthma and heart disease. Oranges are probably the best source of Vitamin C – also rich in antioxidants.

Tomatoes
Tomatoes, specially when cooked, contain lycopene, which is said to prevent prostate and breast cancers. We eat a lot of tomatoes all the time and my husband finds that this prevents his legs from getting dry and itchy in winter.

Nuts and seeds
Walnuts and almonds are anti-inflammatory. Sunflower seeds, almonds and brazil nuts are rich in protein. Most nuts and seeds contain Vitamin A, all the Bs, C and E and most minerals. All contain zero cholesterol and are rich in unsaturated fats.

Fish
Fish, such as salmon and mackerel, contain high levels of Omega 3 fatty acids, which help keep the heart in good condition and encourage muscle recovery after exercise. Your body will store less fat when there are Omega 3s available, also the fat you store will be more easily converted to energy.

Vegetables
We should all be eating 5-8 servings of fruit and vegetables every single day. Preferably 8 servings.
Broccoli features high on the list of super foods, but other cruciferous veg are good, too, so have some cauliflower, cabbage, Brussels sprouts, spinach or kale. They all contain cancer fighting chemicals. Dark green leafy veg contain carotenoids which boost the immune system and protect us from harmful ultraviolet rays. Asparagus, carrots, green beans, romaine lettuce green peas and sweet peppers are great sources of Vitamin A and all the Bs, C and minerals.

Come back on Friday for another 5 super foods to boost your health.

Supplements

Supplementation is a very expensive method of nutrition. It can even be dangerous. In spite of what I wrote last Monday about the poor quality of our mass produced foods, your best route to health is still to eat a colourful variety of foods from all the food groups.

 

Supplements – those widely advertised and cleverly marketed little pills that give you everything from A to Z – are all too easy to take. But do the benefits outweigh the negatives?

• Most supplements are artificially produced or extracted.
• Often, they are ‘pre-mixed’ – various vitamins and minerals are combined in one pill or capsule, which doesn’t necessarily suit your particular needs.
• Most supplements, unless they are in ‘time-release’ form, are flushed out of the system very quickly because they are water soluble.
• Any fat-soluble vitamins will be flushed out unless they are ingested with fats.
• Alternatively, fat soluble vitamins can and will accumulate in the adipose layer, and could contribute to health problems at a later stage.
• Where did the vitamins and minerals come from in the first place, and what is now holding them together in pill form?
• Most people buy multi-vitamin and mineral supplements without having a clue what is in them.
• No pill or capsule can provide 100% of your body’s daily requirements for vitamins and minerals.

 If you are under fifty years of age, and eating a varied selection of foods from all the food groups, then you are unlikely to need vitamin or mineral supplementation. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects.