The "Basic Seven" Foods

1. Green and yellow leafy vegetables. These may be used either cooked or raw, fresh or frozen. They include cabbage, lettuce, broccoli, sprouts, asparagus, spinach, celery, and similar greens. These provide vitamin A to protect eyes and skin and to guard against infection. They also provide iron for the blood and roughage for elimination.

2. Fruits—at least two each day. One may be an orange or some other citrus fruit. Another may be a banana, tomato, apple, pear, peach, a bunch of grapes, or some tropical fruit. For variety use strawberries, canteloupe, or some type of melon. These fruits provide vitamin C, which is essential for strong blood vessels and healthy gums and teeth. They also provide roughage for better elimination. Fresh fruits are best for these purposes. Heat destroys vitamin C.

3. Potatoes and other vegetables. Two or more servings should be eaten each day. These include Irish potatoes, sweet potatoes, yams, beets, carrots, parsnips, lentils, onions, peas, beans, soybeans, and many more. Vitamins and minerals are present in all vegetables. Potatoes are a good source, especially when cooked in their skins. Vegetables may be used in various ways. Raw carrots are an excellent source of vitamin A. Vegetables provide bulk, which aids digestion.

4. Milk and dairy products. The very minimum for an adult should be a pint a day, or more, and a quart a day for each growing child or pregnant mother. Nursing mothers need even more. The milk may be in fluid form, as whole milk, buttermilk, skim milk, canned or evaporated milk, condensed milk, dried milk, or some form of cheese. One ounce of cheddar cheese is equal to a cup of milk. The milk can be used as a beverage or in cooking, such as soups, puddings, and desserts. Milk is a fine source of protein. It also provides minerals, vitamins, and especially calcium, which is needed for bones, teeth, nerves, and muscles.

5. Protein foods. Foods that are rich in proteins include beans, peas, soybeans, nuts, peanuts, eggs, meat, or fish. Soybeans are the richest source of proteins known. They are far richer than eggs, liver, kidney, or any other meat products and far less expensive. They have been used in the Orient for many generations. Dried peas, beans, lentils, and peanuts are all similar to meat in food value.

6. Whole-grain breads and cereals, at least two or three slices of bread and one dish of cooked cereal each day. These are particularly valuable for growing children and adults who work hard. Whole grains include wheat, rice, barley, corn, and other grains. "Enriched white flour" is better than ordinary white flour, but it is still lacking in certain essential elements. Grains and cereals provide calories for energy, as well as vitamins, minerals, and roughage. Whole grains, freshly ground, are best.

7. Butter, cream, fortified margarine, or other vegetable fats. A certain amount of fat is essential in every diet. Salad oils, olive oil, corn oil, and similar products may be substituted to meet the daily requirements for fat in the diet. Fats provide calories for heat and energy. They yield more than twice as much energy as carbohydrates.

Other foods rich in fats are egg yolk, vegetable oils, olives, nuts, and soybeans.

These are the "basic seven" food groups. One or two from each group should be included in the diet of the whole family every day. The quantities need not be large. The wider the variety, the better. Serve each food attractively. Eye appeal is always important.

In considering the "basic seven," you will notice that there is no mention of white sugar, spices, or condiments. None of these is essential in the diet. Ordinary white sugar does provide energy, but that is all. There are no vitamins or minerals in refined sugar.

In addition to these "basic seven" food groups one should include at least six to eight glasses of water each day. Water is necessary for removing wastes from the body. It aids in maintaining a normal temperature and in moistening the air we breathe. We do get some water from our foods, but not nearly enough to supply all our needs. Many who complain of sluggishness, fatigue, and nervous headaches would feel better if they were taking more water. It is best to drink between meals. Drinking water should be pure and free from harmful germs. If in doubt, boil the water before using it.

Over two thirds of the human body is composed of water in some form or other. This means that a person weighing 150 pounds has more than one hundred pounds of water in his physical make-up. Even the bones are one-third water. Without sufficient water, the blood cannot circulate properly. Nor can the digestive organs work as they should. All the cells need water. This is the remarkable fluid in which myriads of chemical and electrical reactions are taking place all the time.

A reliable supply of pure water is essential to the life and health of every family. One may live quite a while without food, but not more than a few days without water. There is no substitute for water. It is indeed the liquid of life. Those who follow the "basic seven" in their choice of foods and include a generous supply of pure water need never fear. They will be taking a balanced diet, and they will feel the benefits of good health all their lives.

Essential fats

If you have been doggedly avoiding fat in an attempt to lose weight — this approach is WRONG. You need fats in your diet. Your brain consists mostly of fat, and your intelligence, heartbeat and muscular movements all depend on it. The only way in which your body can send electrical messages through living tissue is via your nerve cells and their connectors, which again are made of fat.

The fact is that some fats (known as lipids) are essential. They act as the second energy reserve behind glycogen, providing most of their energy at around 70 per cent of maximum heart rate. Endurance athletes utilize fat as an energy source more than other sports people and this is why they tend to be lean.

Fats are not just for energy, though. Their many other functions include insulating important organs, carrying fat-soluble vitamins and regulating hormone levels. If you're a female athlete and you experience a loss of your periods, this may be due to extremely low body fat, for this plays a vital role in the activation of the female hormone oestrogen.

Fats also contribute to health in many other ways — provided they are of the right kind. In an attempt to warn people about the risk of consuming toomuch fat, certain groups have created the impression that all fats are bad, but this simply is not true.

Are you eating the wrong fats?

Many people in the Western world are getting 45 per cent of their calorific intake from fats, but these are junk fats that the body cannot use, so these people are just as fat-deficient as those on extremely low-fat regimes.

THERE ARE TWO MAIN TYPES OF NATURAL FATS:

1. Saturated fats come primarily from animal sources such as meat and dairy products, and from coconut and palm-kernel oil; they are solid at room temperature. They provide the body with a stored form of energy in fat cells.

2. Unsaturated fats are found in vegetables, nuts, grains and seeds, and in fish and game; they are liquid at room temperature. They contain two fatty acids that are essential to life and, more importantly, that the body cannot produce itself. These are linoleic acid (omega-6) and linolenic acid (omega-3) From these two 'essential fatty acids' your body can make all the other fatty acids it needs.

Is it just a case of cutting out saturated fat?

Saturated fat gets a bad press, and a diet too heavy in it has been closely linked to cardiovascular disease. However, there is another fat with an equal capacity to harm: hydrogenated fat.

Hydrogenated fat is solid or semi-solid at room temperature (the best example being margarine). It is created when a liquid oil (such as corn oil) has hydrogen added to it, changing its chemical structure. This in turn can interfere with the metabolism of some essential fatty acids. Research has shown that the trans fats in hydrogenated fats can increase LDL (poor) cholesterol,decrease HDL (good) cholesterol and thus raise the risk of coronary heart disease. Hydrogenated fat is found in almost all processed foods, plus frozen convenience foods and deep-fried fast food. This is another good reason to say goodbye to junk food and hello to fresh produce.

If you usually ingest high amounts of processed fats and use commercially altered oils for cooking, then you are certainly not getting the balance of fats that your body needs.

Why don't food manufacturers use healthier oils?

Even though the food industry uses vegetable oils that contain a reasonable amount of omega-6 fatty acids, they avoid omega-3s because these are more susceptible to oxidization — in other words, they go rancid quickly and don't have a long shelf life.

Ironic, isn't it? Food manufacturers quite happily promote food under the guise of lowering cholesterol and reducing heart disease, but they are ignoring one of the fats essential to health. So unless you are eating high amounts of fish, fish oils, leafy vegetables, nuts, unrefined olive oil, tofu or flaxseed oil, your ratio of omega-6 to omega-3 fats is probably screwed up, and this in turn will be screwing up your health.

The current Western diet is much higher in omega-6 fatty acids than omega-3's. Remember those healthy Palaeolithic people we were discussing earlier? They were eating equal amounts of both.

How is this relevant to body weight?

If you are eating a diet with a good balance of omega-6 and omega-3 fatty acids, this will affect your body in beneficial fat-burning ways:

• Your metabolic rate will be increased, as will the metabolism of fats, so more stored fat will be burned for energy
• Your cells' sensitivity to insulin will be increased, so that it regulates blood- sugar levels more effectively
• The ratio of insulin to glucagons will improve, which will unlock the fat- storage banks and again allow fat to be burned as energy
• Natural appetite suppressants will kick in.

So if you want to improve your chances of losing weight, you need to up your intake of omega-3 and other healthy fats.

Essential fats Q&A

Q. How often should I eat oily fish per week if I want to consume enough omega-3 fatty acids?

A. You should aim to eat oily fish a minimum of 2-3 times per week, or ensure you use flaxseed oil regularly on salads to raise your levels. Try to eat fish from as safe a source as possible as many coldwater fish are contaminated with heavy metals and pesticides.

Q. How can I avoid hydrogenated fat?

A. Cut out processed food and only use cold-pressed un-refined oils such as olive oil, or coconut oil for cooking. Don't eat fast food that has been deep-fried and avoid butter type spreads. If you did this, then you should be able to avoid consuming dangerous trans fatty acids.

Lifestyle changes to improve bone mass

There are a few simple and sensible guidelines that will contribute greatly towards improving your bone density.

1. Diet and supplementation

It is essential to follow a varied, balanced diet, rich in calcium and other bone fortifying nutrients. To further ensure the regular, adequate intake of calcium and other bone fortifying nutrients, an excellent supplement such as Caltrate Plus is recommended.

Calcium is of the utmost importance during childhood and adolescence, as this is when bone growth occurs and when the majority of calcium is laid down in the bones. It is particularly important during the pubertal growth spurt when large amounts of calcium are normally deposited in bone. Research shows however, that many female teenagers follow a diet low in calcium. For parents this is the time to encourage your children to enjoy a varied, balanced diet containing calcium- rich foods, as well as to consider supplementation with Caltrate Plus, which will lay the foundation for good bone mass and density later in life. Zinc is also important at this age, because it is essential for bone growth.

2. Exercise

Taking regular, weight-bearing exercises is of the utmost importance. Walking for an hour, three to four times per week with light weights strapped to your ankles and wrists, will greatly improve your bone mass. Other good exercises are jogging, jumping, skipping, dancing and a variety of team sports. Exercise must be done regularly or there will be no benefits.

Studies show clearly that bone mass is greater in young adults who have exercised regularly than in less active individuals. This is particularly noticeable when comparing the bone densities of the wrists of young tennis players. The density of the main playing arm wrist is much higher than that of the other wrist.

3. Reduce alcohol intake

Having more than 8 tots per week decreases bone formation and increases the risk of falling, a practical hazard for any person who likes having more than a pint! Premenopausal women are particularly vulnerable to bone loss through excessive alcohol consumption. Besides, it dehydrates your skin, causing premature wrinkling and all those empty kilojoules don't help your waistline one iota.

Quit smoking Not only for the sake of your bone health, but also for your health in general.

Hormone replacement therapy

Osteoporosis often occurs because of the loss of oestrogen at the onset of menopause, resulting in an enhanced loss of bone minerals. Maintaining an adequate intake of calcium at this time is important to minimise bone loss.

Hormone replacement therapy (HRT) is designed to replace oestrogen, thereby alleviating many of the symptoms (both short-and long-term) associated with menopause. HRT has been shown to increase bone density and reduce the risk of bone fracture by 50% in postmenopausal women.

Although bone loss slows down after menopause, it is still important to follow a diet high in calcium, Most of the research has shown very positive benefits from an increased calcium and vitamin D intake during this time of life. In fact, research clearly shows that a high calcium intake enhances the positive effect of HRT on bone. In other words, it appears that HRT works better to prevent osteoporosis in combination with a high calcium intake.

However, HRT has been associated with a small increased risk of breast and vaginal cancer and for this reason may be contra-indicated in some women.

The fact still remains that with or without HRT, calcium is essential in the prevention of osteoporosis,

Is supplementation essential?

No, but it is highly advisable. With a disease as debilitating and as insidious as osteoporosis, there is no sense in taking any chances. Besides, insufficient intake of calcium is one of the reasons for the disease. You could be absorbing sufficient levels of calcium through your food, but you might also be suffering from any of the other ailments mentioned above, you might be on calcium leeching medication or be a smoker, drinker, be inactive or seldom see the sun. These are all factors that influence your calcium usage, absorption and requirements.

Play it safe. Supplement your diet with calcium.

The best way of supplementing thediet with calcium

Not all supplements are the same. Some contain lower levels of elemental calcium and do not contain any Vitamin D, which is essential for the effective absorption of calcium. Any form of calcium should be translated into elemental calcium content, as this indicates the calcium available for absorption by the body. Calcium carbonate, for instance, contains much more elemental calcium than calcium gluconate.

Caltrate Plus (containing 600 mg of elemental calcium) is available in delicious chewable fruit flavours or in tablet form, suitable for diabetics. The solid tablet contains no sugar, lactose or salt and is free of preservatives. Caltrate Plus also contains all the other essential bone-friendly nutrients such as Vitamin D, magnesium, zinc, copper, manganese and boron, to ensure optimum bone health. It is nature's most concentrated form of calcium, providing you with 75% of your recommended daily intake.

Essential Fatty Acids

Another benefit you receive from eating fats is that they supply your body with essential fatty acids. They are known as the omegas: Omega 9 (oleic acid), Omega 6 (linoleic acid, or gamma-linolenic acid) and Omega 3 (alpha linolenic acid). These little beauties play an essential role in your health: they protect your immunity, have an anti-inflammatory effect and play a vital part in all your cell structure.

(You are what you eat, even if you are a cow! Studies show that grain-fed beef, such as American or European beef, has an imbalance in omega oils, unlike pasture- (grass-) fed beef, which we mostly have in New Zealand, and which contains a more natural ratio of omegas.)

In researching the omegas we were faced with endless data on the importance of the balance between these three fats. It seems that the modern diet supplies us with an overwhelming amount of Omega 6 oils, whereas the Omega 9 and Omega 3 oils are much lower down the scale. Omega 3 oils go rancid quickly, which is why industry avoids or modifies them — hence the lack of them in all processed foods. And like anything in nature, when you isolate a nutrient that is meant to work in harmony with others, you run the risk of increasing your susceptibility to ill health and disease. A healthy balance is what you should try to achieve.

You can get Omega 3 from such foods as fish (particularly oily fish like salmon, tuna, and sardines) and flaxseed oil. Omega 6 is found in vegetable oils, such as sunflower, safflower, corn, soybean and cottonseed oil, so we tend to get a fair amount of it in our normal diet. You can get Omega 9 out of olive and avocado oils.

Extra-virgin olive oil, which has been used for centuries, contains an excellent balance of all the omegas. Extra-virgin olive oil and all cold-pressed oils offer the best nutritional value when used raw and unheated. Use them as dressings over salads and vegetables, and dip your breads into the oil instead of using butter. If baking (cakes or biscuits) we prefer a cold-pressed unrefined oil with mild flavour like almond oil, or unsalted butter instead of margarine.

All cold-pressed oils start to oxidise (go off) from the moment they are pressed. This is the result of many factors, and is accelerated by exposure to air and light. It is better not to buy oil stored in plastic, as some plastics have the potential to be absorbed into the oil or leach chemicals. Glass is a better way to store your oil: ideally buy opaque or dark bottles, which block out the light. The ultimate way to buy your oil is in a tin, and many specialty stores sell cold-pressed oils this way.

High temperatures damage the essential fatty acids and destroy many valuable nutrients in your oil. The best ways to cook are therefore the ones using water, such as steaming, baking in a dish of water or blanching, because water cannot get any hotter than the boiling point of 100 degrees C. Frying, on the other hand, can induce extreme heat.

A good example of this is cooking fish. Salmon is a good source of Omega 3 fat and protein. When you cook it, you shouldn't fry it in oil over a high heat, or, heaven forbid, deep-fry it, because then you not only run the risk of destroying the essential fatty acids in the fish but also turning your oil into a trans fat due to the extreme heat. Cooking methods like steaming are healthier options. Boiling is also a water method, but be careful not to overboil, as you will leach out vitamins and minerals in the water.

The Vitality of Vitamins: Fascinating Nutrients help Better choices about Food

In the following, our vitamin advisor will describe some of the important functions each vitamin has, and where to find it in your food. This is not an exhaustive list (whole books have been written about each vitamin). Just take it as an introduction to these fascinating nutrients, which should help you make better choices about your food.

(Raw fruits and vegetables are filled with all sorts of wonderful vitamins and minerals, but did you know that your body will absorb more Vitamin A from mildly cooked carrots than from raw carrots? This is because brief cooking releases some of the bound nutrients.)

A. Fat-soluble vitamins

1. Vitamin A (retinol) is the moisturising nutrient. It helps keep your skin smooth and pliable. It is essential for vision, cell growth and repair and your reproductive system, and it helps your immune system fight bacteria and infections. Vitamin A also promotes the formation of healthy bones and teeth.

You find it mainly in liver; sweet potato (kumara); cod-liver oil; foods high in beta-carotene (which the body converts to Vitamin A), such as butternut pumpkin and carrots; green leafy vegetables such as silver beet, spinach and broccoli; apricots and cantaloupe.

2. Vitamin D (cholecalciferol) is essential for bone growth and mineral balance. It must be present in the body to absorb calcium and to deposit it in bones and teeth. Some forms of Vitamin D can be found in fish oils and egg yolks, and they are sometimes added during the processing of margarine and milk. Vitamin D is, however, also the 'sunshine' vitamin, because the skin creates it when sunlight hits the body.

3. Vitamin E (tocopherols and tocotrienols) protects your cells from free radicals and is essential in maintaining a healthy reproductive system. It helps form and protect red blood cells, nerves and muscles. It also protects other vitamins and helps inhibit blood clots. Vitamin E is found in vegetable oils, avocados, nuts, whole grains and leafy green vegetables, and works closely with Vitamin C and selenium as a potent antioxidant team.

4. Vitamin K (phylloquinone - K1, menaquinone - K2, menadione - K3) is essential for normal blood clotting and for the production of bone and kidney cells. It is also found in dark-green leafy vegetables, cheese, liver, cereals and fruits. Interestingly, much of your Vitamin K levels are obtained from healthy bacteria in your intestines!

B. Water-soluble vitamins

1. absorption of iron. You find it especially in citrus fruits and juices, berries, tomatoes, potatoes, green and red peppers, broccoli and leafy green vegetables like spinach.Vitamin C (ascorbate, ascorbic acid) is essential for the formation of collagen, speeds up cell regeneration for wounds, scars and fracture healing and boosts immunity. Like Vitamin E, Vitamin C is an excellent antioxidant, it protects and frees up Vitamin E and aids in the

(Many if not all B vitamins are destroyed in processing. This is why you will sometimes see products labelled 'fortified', meaning Vitamin B has been added back in.)

2. Then we have the very important group of B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), folic acid, biotin, B12 (cobalamin) and B15 (choline). They have a myriad of important functions: they are essential in metabolising carbohydrates, fats and protein, and therefore getting the nutrients you need out of the food you eat. They also help maintain a healthy nervous system and stimulate growth and good muscle tone. B1 and B3 are good appetite stabilisers, B2 and B6 help in the formation of antibodies and red blood cells, and B5 is important for hormone production. Folate is known to reduce the risk of birth defects such as spina bifida, so it is important in pregnancy, as is choline.

(This vitamin has one of the most wide-ranging beneficial effects in your body. Most people do not get enough Vitamin C in their diets, simply because they do not eat enough fresh raw fruit and vegetables.)

They are found in brewers yeast, liver, meat, fish, eggs, poultry, milk, fruits, vegetables (again, dark leafy ones are good!), nuts, rice, seeds, soy milk, vegemite and whole-grain foods.

As you can see, to meet all the vitamin needs of your body, it is essential to eat fresh whole- foods, plenty of fruits and vegetables, and natural fats from meat and fish. An absolutely yummy vitamin treat to prepare is a platter of fresh fruits, which are all in season. Serve with this Fruit and Nut Cream. It is divine!

Fruit and Nut Cream

• 1/2 cup freshly ground almonds*
• 1/2 cup freshly ground raw cashews
• 3 oranges, peeled and chopped
• 1 apple, peeled and chopped
• 1 tablespoon honey (optional)
• 1/2 teaspoon vanilla essence
• 1/4 teaspoon ground nutmeg or cinnamon

Preferably with skin off.

Place all the ingredients in a blender. Process until smooth and creamy. Serve cold on top of fresh fruit or whole meal pancakes