Spending Your Money Wisely with Quality Food

Wherever possible, it is best to grow your own food. This is a help with the family budget. But many excellent articles of food may not grow well in your particular locality. They must be brought from a distance and exchanged for cash. If you are on a limited budget, how can you spend your money for the greatest value in food? This is a very practical question.

Foods which are manufactured and refined usually cost much more than those in the natural state. At the same time there is danger that some of the minerals and vitamins have been lost in the manufacturing process. In such a case you lose out in two ways, first, by paying much more for the product, and second, by the loss of essential elements from the food. This is not a wise way to spend a large portion of your money. Do not be carried away by all the glowing advertising material on the package or container.

Take the question of breakfast cereals so widely advertised today, particularly those flakes that have been coated with sugar. Such breakfast food is scarcely worthy of a place on your table and in your family budget. Dry cereals in any form offer less nourishment than do the raw materials from which they are made. Much of real value is lost in the manufacturing process. And when a sugar frosting is added, the effect on young children is far from good. That sugar coating is the worst feature of all. This excess sugar increases the possibility of dental decay and often results in chronic indigestion as well.

Cereals and similar products that are cooked at home are much less expensive than those that are already prepared. The same is true of breads baked at home. They, too, are more nutritious. It does take time to prepare such food. But in the end this saves money, and the whole family will be healthier and more satisfied.

People in well-to-do households may not have much trouble in selecting an adequate diet, provided they take the time to do so. Unfortunately, most of them do not bother. They just eat what comes their way or what is advertised over radio or television. This haphazard way of living is likely to result in serious deficiencies.

The family with limited means must be even more alert to the problem of selecting a diet that is suitable, but not too expensive. They must not allow themselves to be swept away by the flood of advertising so prevalent today. They must buy wisely and well.

Those who live in the country may find the situation a little easier. A small garden, with a few hens and a cow, may enable such a family to live far better than one whose means are not limited. Everything depends on the choice that is made.

Actually you can feed your family better than you think you can. But it does take a little planning. However, people who live on a well-balanced diet are naturally happier and healthier. Such a diet need not be an expensive one. In fact, there are many experiments in rats and other animals showing that a less liberal diet tends to promote a longer life. Many modern nutritionists believe that we live on only about half of what we eat. The rest only compels our hearts and other organs to work that much harder to get rid of the extra food.

Experiments at Cornell University seem to bear this out. A certain number of white rats were used. Some were allowed to eat all they wanted whenever they felt like it. Others were placed on special diets when they were in a rat's "middle age." Those rats which ate as they pleased lived 600 days or less. Those on the diet in middle age lived over 1,000 days. The oldest rat lived 1,400 days, and he never had a square meal in his life! It is not the quantity of the food, but the quality, that counts.

Planning Better Meals

Some people become confused over such scientific terms as calories, vitamins, minerals, and so forth. This is quite understandable. But don't let this scare you too much. Today you can balance your diet fairly well without knowing very much about these various terms. Without going into too much detail, you can reach a good middle-of-the-road plan that is almost foolproof.

During recent years nutritionists have worked out what is known as the "basic seven" food groups. If these foods are included in the diet each day, they will meet the needs of the whole family very well. One does not have to bother with all the endless details of a complicated diet. Just follow this basic plan.

These seven food groups are easily recognized. They should become the foundation of each day's meals. Some foods from each should be in one meal, others in another. But these essential things should always find a place at some time in the day. Other things may be added as desired. But it is best not to get too far away from this simple daily program. If any of these basic groups are missing in your daily planning, your diet is likely to be deficient in some things that are vitally important to good health.

For what sugar you had?

Several different types of sugar are available, namely white, golden brown and the so-called 'speciality sugars' which include soft brown, caramel brown, multicoloured crystals, castor, icing and yellow sugar. Golden brown sugar is the end product of the milling process. Also known as raw sugar, it is from this that all the following types of sugar are produced:

• Soft brown sugar is made by adding extra molasses to raw sugar.
• Caramel brown sugar is produced by adding caramel flavouring and colouring (also made from sugar).

Yellow sugar has simply had yellow colouring added to it.

• White sugar is a refined raw sugar.
• Castor sugar is very finely ground white sugar - which is why, if you're ever stuck without it, you can make your own by grinding ordinary white sugar in your food processor.
• Icing sugar is even more finely ground white sugar, with a little cornflour added to prevent lumps forming.

Sugar and nutrition

Sugar is pure carbohydrate and as such its main contribution to the diet is food energy. One gram provides 17 kilojoules (4 calories). This energy is readily availableto the body, that is, the body can use it very quickly and efficiently. This may be either an advantage or a disadvantage, depending on the situation. For example, for anathlete taking part in an endurance event and therefore requiring a quick energy top-up, sugar is very useful. On the other hand, for diabetics - who have difficulty keeping their blood sugar level under control - the fact bloodstream relatively quickly is a

Another aspect to consider regarding sugar as an energy source is that it is inexpensive. This may not be of concern in affluent nations, but it means that sugar can be used to supplement energy-deficient diets of impoverished communities.

Despite claims to the contrary, the difference between the nutritional value of brown as opposed to white sugar is negligible. The brown variety does contain more molasses (the syrup left behind when sugar crystals are produced from sugar cane) and molasses is a rich source of certain nutrients, but in terms of the overall contribution to the diet, the amounts are insignificant. As an illustration, while molasses is considered a good source of iron, in order to meet the Recommended Daily Allowance for iron for an adult woman from brown sugar alone, one would have to eat nearly half a kilogram!

Why is sugar found in so many foods?

One of the major concerns people have about sugar is the fact that it is found in such a wide variety of foods - including foods that don't even taste sweet - which makes it easy to consume relatively large amounts of sugar without being aware of it. The reason it is used so widely is because it is a very versatile product. It has certain properties which enable it to perform numerous functions in foods - for example, it adds flavour, colour and texture and acts as a natural preservative.

Although sugar substitutes are available, none of these has all the properties of sugar and many products in which it is used would be extremely difficult, if not impossible, to produce without sugar. For example, sugar may be used in the production of bread to improve its shelf life and in beer to assist with fermentation. Since South African food law states that food ingredients must be listed in descending order of quantity, you can get a good idea of the extent to which sugar has been used in a product simply by reading labels.

A spoonful of moderation

Having looked at where sugar comes from, what it does and its role in nutrition and health, it is clear that as is the case with so many other aspects of nutrition, much of what is commonly believed is not necessarily accurate. Too often, what is held to be absolute truth is in fact the result of assumptions and hearsay rather than controlled scientific research.

As far as sugar is concerned, the conclusion to which research has brought us is that, provided it is used in moderation as part of a balanced diet, it is not harmful. But what, you may ask, is moderation? It is difficult to give specific quantities because we all have different energy requirements, but the general consensus is that it is acceptable to consume up to 10% of your total energy intake in the form of simple carbohydrates (that is, all sugars). For an average adult man, this would be the equivalent of about 16 teaspoons of table sugar per day; for a woman, about 12 teaspoons. However, because (as mentioned above) so much of the sugar we consume is 'hidden' in manufactured or processed foods, it is very difficult to establish exactly how much sugar you are in fact eating. The best policy, therefore, is to have three balanced meals a day, concentrating on fresh, wholesome foods which are prepared at home wherever possible. Sugar, used sensibly to improve the palatability of such a diet, forms a useful part of good nutrition.

A Healthy Body

Look at your health; and if you have it, praise God, and value it next to a good conscience; for health is the second blessing that we mortals are capable of; a blessing that money cannot buy.-----Isaak Walton

Health is a gift. It is precious. No amount of money can replace a strong, healthy body that functions at its optimum. We are constantly in awe of the body's miraculous ability to strive for balance: how it sends out signals in order to obtain the vital nutrients it needs and warning signs when things are out of kilter.

In the past 10 years we have become increasingly aware of the importance of food - not only as a source of fuel and energy, but also as a means to good health and excellent immunity.

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If you are like us, you will also become fascinated with what foods are, how they work n the body and what effects they have. Growing up in a country like New Zealand has been a huge privilege. It is a sanctuary in so many respects. A country like this has a great emphasis on clean, green living and leading an active, outdoor lifestyle. Yet, despite this, as a nation we are less physical and more overweight than we ever have been, according to health reports.

However, when you undertake to find out which foods you should eat in your diet or which form of exercise you should do, you may find that it is often difficult to know what is best. We are constantly bombarded with the latest health findings, new ways to do things or the best things to take. But how do you know what to believe when it comes to advertising? How can you decipher what is hype and what is reality? The truth is it's incredibly difficult. And the only way you will ever really know what is best for you and your family is to investigate it for yourself.

Wouldn't it be great if 'health and nutrition' was a standard subject in schools? If children grasped the fundamentals of health, knew what different foods offer and understood the importance of moving and staying fit, what a powerful tool they would have for life.

Although we are not professional nutritionists, over the years we have begun our own, more serious investigations, studying lots of literature as well as speaking with many qualified consultants, doctors and health practitioners. Our conclusion is that the topics of nutrition and exercise are not black and white. The body is far too complex and intricate for questions to ever have a standard answer — everyone is different and every one of you will be affected by foods and exercise in a different way.

Rather than following some strict regime or plan, we believe that it is more important to understand the basic fundamentals of healthy living. Therefore, when it comes to giving you insights or advice in this book, we have tried to steer away from the hype and give you helpful information about health, which enables you to make better and more informed decisions. As you become more educated, you can make up your own mind and incorporate new habits into your lifestyle.

Regardless of how many new concepts, varied diets or popular fads appear, it seems there are some basic principles that have provided the mainstay for decades. Generally speaking, most nutrition and health experts agree that we should:

1. increase our intake of complex carbohydrates (see page 89);
2. choose wholegrain breads and cereals over refined processed ones;
3. reduce fat intake (an emphasis on less saturated and trans fats (see page 97); reduce our sugar intake;
4. moderate our salt intake;
5. drink plenty of clean water;
6. supplement wisely (see page 115);
7. exercise regularly (see page 126);
8. include exercise that raises our heart rate for at least 20 minutes at least three times a week; include weight-bearing and strength-enhancing exercise at least three times a week; rejuvenate our mental and physical health with good sleep.

When we look at the list, taking care of ourselves does not seem too complicated. How is it, then, that people don't have the time. Ready-made, pre-packed, frozen or takeaway foods are a quick option that get rid of the hunger pangs, but do not take into account what real nutrition is all about. We are told that convenience foods are not good for us, so why do we keep buying them and sustaining the demand? Because it's, well, convenient!

In the same way, exercise is a chore for many people, not a pleasurable part of self-care. Some may prefer to stay in bed an extra hour rather than get up and be active, or to drive straight home after work rather than take the detour past the gym or the swimming pool. How can people be encouraged to change their habits and lifestyle to include regular exercise, and most of all to do it with pleasure?

Knowledge is a powerful thing - it can change your life. Science is continually evolving, and as our diet evolves, so does all the information associated with it. The information we offer in this chapter will enable you to make more informed and educated choices that will affect your life every day, and your health in the future.

Eat Right For Life

Before we get started, we would like to acknowledge Dr Kathrine B. Davis, our contributing editor of this section. Her knowledge, time, research and passion on the subject of nutrition is highly valued and appreciated.

What is a balanced diet?

There are many differing opinions on this very tricky question. Nutritionists have varying opinions and different recommendations at different times. Even the well-known food pyramid has been reorganised, and is under review again.

Meanwhile, people's interest in healthy living is growing. Businesses are now taking a whole new look into corporate well-being and are investing in the health of their employees. Even fast-food chains are attempting to take a healthier approach by promoting a more nutritious and varied menu. Thankfully more people are now acknowledging the fact that what you put in your mouth affects your health and therefore your life. To achieve a 'balanced diet', it is important to learn about what good nutrition is, and then to apply it to you and your needs. We usually eat a piece of fruit without giving any thought to what exactly is in it. When was the last time you ate an apple and acknowledged the fact that it contained 84 per cent water, 80 calories, 21 g of carbohydrate, 10 mg of calcium, 10 mg of phosphorous, 0.2 mg of iron, 159 mg of potassium, 0.02 mg of thiamine, 0.02 mg of riboflavin, 0.1 g of niacin and 8 mg of ascorbic acid (Vitamin C)? It may not seem important to know detailed information like this, but it does give you an insight into the complex coordination of processes and chemicals working together to achieve nutritional balance and optimal health within nutrition and the human body.

We are all different, and our needs vary at certain times of our lives. When you understand the wonderful benefits nature has to offer, you will see that the abundance of wholefoods, fruits and vegetables available to us can provide us with the balance we need. Balance is all about turning back to nature. That's where you will find the optimum nutrition your body needs in this busy, modern-day lifestyle

Nutrition Facts Labels is KEY to Successful Dieting

Choosing foods wisely based on the information that you can glean from Nutrition Facts labels is key to successful dieting. At first, the label may seem awfully confusing, but if you know what to look for, interpreting a label is really pretty simple. See the list that follows for the skinny on the most important information featured on the Nutrition Facts label:

Calories: The calorie total is based on the stated serving size - so if you eat more or less than what the label lists as one portion, you need to do the math.

Dietary fiber: Choose the foods with the most fiber. Research shows that people who eat plenty of fiber also eat fewer calories. You get the most fiber in foods made from whole grains, such as cereals and breads. Fruits and vegetables have fiber, too. A food is considered to be high in fiber if it has at least 5 grams of fiber per serving.

Serving size: Notice how the food manufacturer's serving size compares to the size you usually eat. For example, does your normal serving of ice cream measure more than the standard %z cup? And remember that serving amounts are given in level measuring cups or spoons. Servings per container can help you estimate sizes if a measuring cup or spoon isn't handy.

Total fat: For dieting, keep total fat to less than about 20 to 30 percent of calories. For someone who eats 1,500 calories a day, that's no more than 33 to 50 grams. Remember, the Percentage Daily Value numbers on Nutrition Facts labels are based on 65 grams of fat a day (30 percent of total calories) and calculated on a 2,000-calorie-per-day diet.

Trans fatty acid is the newest item to be added to the Nutrition Fact label. By January 2006, all foods required to carry nutrition labeling will have to state the amount of trays fatty acids in their product. Like saturated fat, trans fat is a type of fat. The grams of these fats, and their calories, are already accounted for in the total fat.

To quickly figure the number of grams of fat that 30 percent represents, start with your total number of daily calories. Drop the last digit and then divide the remaining number by 3. So if you allow yourself 1,800 calories for the day, divide 180 by 3 to get 60 grams of fat as your daily limit.