by Kim Dalzell, PhD, RD, LD
The more we learn about nutrition, the more we recognize that it is not just food, but nutrients in the food, that the human body needs. Proper balance of carbohydrates, proteins and fats, along with vitamins and minerals, is required for the continued functioning of our bodies.
Here are some simple guidelines you should follow:
- Reduce your fat intake to 20 percent or less of your total calories. Avoid margarine and other hydrogenated fats. Choosing food sources rich in omega-3 fats such as flax oil, fish oil (salmon, mackerel, tuna, sardines) ensures adequate levels of essential fatty acids needed for smooth skin and strong hair.
- Reduce your intake of refined sugars and flour products. Excess sugar can make the immune system sluggish and the refinement process strips valuable nutrients and fiber from foods. Biopsies of individuals with acne have shown their tissues' glucose tolerance to be seriously flawed.
- Consume adequate protein for cellular regeneration.
- Avoid organ meats, high fat meats and smoked, processed meats containing nitrates (bacon, ham, sausage, hot dogs, luncheon meats).
- Choose free-range animal products and farm-raised seafood when possible.
- Soy foods offer complete protein nutrition (soy milk, tofu, tempeh, textured vegetable protein).
- Lack of protein causes many nail problems like hangnails, fragility and brittleness.
- Increase fiber in your diet in the form of fruits, vegetables, nuts, seeds, legumes, and whole grain breads and cereals (quinoa, barley, oats, buckwheat, rye). These foods provide valuable nutrients and assist with eliminating toxins that could otherwise disrupt the skin's integrity.
- Maintain a healthy gut. Drink plenty of fluid and consume adequate fiber. Eat yogurt or take acidophilus to ensure adequate levels of beneficial bacteria in the intestines. Adequate fluid balance is needed to promote healthy, young- looking, plumped up skin cells and flush out toxins.
- Minimize your consumption of caffeine (coffee, tea, sodas, chocolate).
- Grain-type coffee substitutes, herbal teas, natural fruit juices and filtered or bottled waters are preferable.
- Caffeine and alcohol dehydrate the system.
Excerpt from: Challenge Cancer and Win!
