THE NEW FOOD GROUPS
The original Four Food Groups is a concept developed by the Physician’s Committee for Responsible Medicine (doctors and lay persons working together for compassionate and effective medical practice, research and health promotion). It promotes a plant-based diet that is high in complex carbohydrates and fiber, low in fat, and contains no cholesterol. The fifth group of nuts and seeds was added for extra calories and nutritional requirements. By following these guidelines, you can plan a diet that easily meets your nutrient needs and is rich in factors that protect against diseases such as cancer, stroke, adult-onset diabetes, atherosclerosis and infectious diseases.
Key Nutrition Principles
* Shift your meal choices from animal foods to plant foods
* Shift your plant food choices from refined to unrefined
* Eat as much raw fruits, vegetables, nuts and seeds as possible (60% in summer, 40% in winter)
* Drink plenty of water (1/2 your weight measured in pounds you need to drink in ounces)
* Include good sources of vitamin B12 (milk products, brewer’s yeast, fermented soy products, seaweed, spirulina powder, or dietary supplement)
FOOD GROUP # OF SERVINGS/DAY
WHOLE GRAINS and 5 or more
STARCHY VEGETABLES
GREEN VEGETABLES and 4 or more
SPROUTS
LEGUMES 2-3
FRUITS 2 or more
NUTS, SEEDS and 1-3
FRESH ESSENTIAL OILS
Some Convincing Facts
* Calcium in most cooked leafy green vegetables is more readily absorbed by the human body
than from cow’s milk.
* Vegetables, grains and legumes contain all the protein that the human body needs.
* Vitamin C enhances the body’s ability to absorb iron, the number one element on the deficiency list for North Americans (especially women).
* The optimal amount of cholesterol in the diet is zero. The body is capable of manufacturing its own cholesterol on demand which eliminates the danger of oxidized cholesterol circulating in the body.
* The best source of fiber is found naturally in whole grains, legumes, vegetables and fruits. Animal products do not contain any fiber.
Whole Grains, Starchy Vegetables
This group includes bread, rice, pasta, hot or cold cereal, millet, amaranth, quinoa, teff, buckwheat and kasha, corn on the cob, potato, squash, sweet potato. Since carbohydrate is the staff of life, build most of your meals around a hearty grain or starchy dish. Grains and starchy veggies are rich in fibre and other complex carbohydrates, as well as protein, B vitamins and zinc. The orange starchy vegetables also provide an important antioxidant beta carotene.
Green Vegetables and Sprouts
Green vegetables and sprouts are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin and other vitamins, iron, calcium and fibre. Local dark leafy green vegetables such as collards, kale, mustard greens, turnip and beet greens, chicory, bok choy and chard are especially good sources of these important nutrients. The cruciferous vegetables such as broccoli, cabbage and cauliflower provide additional cancer fighting phytonutrients. Dark yellow and orange vegetables such as carrots and sweet peppers provide extra beta-carotene. Sprouts are excellent reserves of vitamins and enzymes and are great to use when local green veggies are in short supply.
Legumes
Legumes, which is another name for beans, peas and lentils, are all good sources of fibre, protein, iron, calcium, zinc and B vitamins. This group also includes hummus, baked beans, tofu and tempeh.
Fruit
Fruits are rich in fibre, vitamin C, beta-carotene and numerous cancer protective nutrients. Be sure to include at least two servings each day of fruits that are especially rich in colour, such as fresh local berries or stone fruit, apples and local melons at the peak of the season. Rosehip tea, citrus fruits and kiwi in the winter season are all good choices. Choose whole fruit over commercial fruit juices (they don’t contain as much healthy fibre and must be pasteurized). Instead, make or buy juices freshly squeezed.
Nuts, Seeds and Their Oils
This group of foods, rich in beneficial oils and essential fatty acids; includes local nuts and seeds and their unrefined oils, avocados, coconut and coconut oil, olives and olive oil. Fresh unrefined fats are great energy sources, supplying energy to most inner organs. Essential fatty acids found in flax and hemp seeds or walnuts are important for building healthy cell membranes and maintaining skin, nerve fibers, blood vessels and other tissues youthful and supple. They are also an essential part of hormones and brain chemicals. Choose fresh (raw) or freshly roasted nuts (done at home not bought roasted) and seeds over packaged roasted, salted or sugar-coated snacks that might contain harmful rancid oils. Cold-pressed oils are excellent as long as they are properly stored (kept in the refrigerator) and not heated.
HST is another reason why to follow the 5 food groupsand stay away from processed foods. If you have any questions about my article on the 5 food groups, please contact me. Always love your feedback.