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by Dr. Philip S. Chua.
June 1, 2012
There is overwhelming scientific evidence that diet, besides daily physical exercise, abstinence from tobacco, and moderation in alcohol ingestion, determines our health, resistance to diseases, and longevity.
The multitude of diet regimens and diet aids flooding the market today is a testament to the public’s greater awareness and acceptance of the fundamental value of diet and its impact on our body. There is no question, we are what we eat.
Unfortunately, the various “formulas” out there are so commercialized and so confusing that the public no longer knows which one to believe, which one to use. The wide spectrum ranges from the one that advocates high-fat, high-cholesterol, low-carbohydrate foods (which is most unhealthy), to the other, which is the “purist” vegetarian model (which is good but unpalatable for many), and a dozen or so in between these two extremes.
One of the healthiest and time-tested is perhaps the diet much similar to what Jesus Christ, his family, disciples, and other followers ate: some lamb, mutton, a lot of fish, grains, nuts, vegetables and fruits, in the healthy proportion shown in the diagram below in the Mediterranean Diet Pyramid. This one makes real sense.
Noteworthy is the large base, the foundation, if you will, that maintains and supports the Pyramid for stability and balance: Daily Physical Exercises. Wine, especially red (Pinot Noir), in moderation, and plenty of water (at least 8 glasses a day) are also an integral part of this healthy pyramid.
Meat (especially red meats, the sources of unhealthy saturated fats and cholesterol), sweets (basically carbohydrates: sugar, cakes, cola drinks, etc.), and eggs are at the top narrow apex to denote lesser volume and frequency of intake. The Pyramid recommends eating more fish, vegetables, fruits, legumes and nuts, wheat bread, brown rice, polenta, and other whole grains.
Red meat, if at all, is limited to a total of no more than 350 grams a month. Olive oil (monounsaturated fats) replaces butter and margarine and other fats and oils. While egg white is safe, egg yolk (the yellow center) is high in cholesterol and fats, not essential in the diet, and may be eliminated.
The important practice is to avoid saturated fats, trans-fatty acids and hydrogenated fats. The main emphasis is on fish, vegetables, legumes, grains, nuts, and fruits, a glass or two of red wine in the evening, a minimum of 8 glasses of water daily, and at least a 30-minute physical exercises (leisure or brisk walking, or more as tolerated) daily. Abstinence from tobacco is a must.
This very healthy traditional Mediterranean diet is patterned after the dietary traditions of Crete, much of the rest of Greece and southern Italy, parts of Spain, Portugal, southern France, Morocco, Tunisia, Turkey, the Balkans, Lebanon and Syria, following current nutrition research (based on epidemiological studies and clinical trials around the globe) that shows the rate of chronic illnesses in these areas were among the lowest in the world, and adult life expectancy, among the highest in spite of limited available medical services.
There is really no need to spend money uselessly, buying diet drugs, diet foods and other diet aids. By simply eating properly, by modifying our present diet using the Pyramid as a guide, we can attain a healthier lifestyle, greater immunity from illnesses, and maximal longevity potential.
For optimal nutrition and health, the Mediterranean diet, daily exercises, abstinence from tobacco, disciplined alcohol intake, and stress management are my prescription of choice.
The main objective of this column is to educate and inspire people live a healthier lifestyle to prevent illnesses and disabilities, and achieve a happier and more productive life. Any diagnosis, recommendation or treatment in our article are general medical information and not intended to be applicable or appropriate for anyone. This column is not a substitute for your physician, who knows your condition well and who is your best ally when it comes to your health.
For more data, please visit philipSchua.com/ Email: scalpelpen@gmail.com