Natural Nutrition

Principles of Natural Nutrition

The term “natural” is not typically well-defined. For nutritional purposes, natural is best described as a diet containing whole, unprocessed foods, whether vegetarian-based or not. Many animal products available are naturally bred with the provision of a wholesome diet, plenty of roaming space, and minimal administration of antibiotics and growth hormones. Some examples of natural food items include:

• Fresh vegetables
• Fresh fruits
• Raw nuts and seeds
• Pure unsaturated oils, such as canola, olive, or flaxseed oil
• Naturally-raised beef and poultry
• Eggs
• Unprocessed cheeses
• Milk
• Yogurt
• Fish
• Legumes

In addition, the preparation method of food is also indicative of its “naturalness”. For example, lightly steaming fresh broccoli would be a natural cooking low fat method while deep frying the broccoli in highly saturated oil would not be considered part of a natural diet. Also, by maintaining healthy food choices when dining out, you are ensured that natural nutrition is constant no matter where you eat. Even manipulating fast food menu items to fit into a natural style of eating is obtainable. You can do this by ordering the fresh salad, grilled chicken, low fat dressing and a bottle of water instead of the highly processed offerings.

Organic vs. Natural

Natural nutrition does not inevitably incorporate only organically grown foods. Several food products are natural, yet not organic. The definition of organic has many parts, but a simple outline includes:

1. The use of crop rotation to control pests
2. The use of friendly insects to control damaging parasites
3. The use of sulfur, copper, pyrethrins, nicotine, and other natural compounds as pesticides
4. Fertilizers comprised of manure, compost, and similar natural waste products instead of harsh toxins
5. Poultry and livestock raised without the use of antibiotics or hormones

While there are many reasons for choosing organically grown over conventionally grown food items, opponents of organic agriculture argue that organic food is not healthier or safer for you. Indeed, nutrient values are similar despite the varying fertilizers utilized in the growing process. Factors that do alter nutrient values include soil conditions, climate, genetics, and ripeness or maturity at harvest time (for produce). In other words, a conventionally grown orange and an organically grown orange plucked from the same grove grown at the same time, but with the application of the different fertilizers and pesticide practices will contain the same amount of vitamin C. The ongoing argument, however, is the fact that the soils are healthier in organic agricultural sites, which offer greater flavor and texture, while overall exposure to toxins is greatly reduced.

Deciphering Food Labels

Under federal guidelines, foods labeled as organic are certified by the United States Department of Agriculture (USDA). By law, at least 70 percent of the ingredients in processed, packaged foods, such as cereals, crackers, and breads, must be organically grown to make any claims related to organic. For items containing 95 percent or more of organically produced ingredients, a round, green and white sticker stating “USDA Organic” can be attached to the front of the package. Similarly, organically grown produce, meat, fish, poultry, and other single ingredient items, can bear the sticker as well.

Besides incorporating wholesome, unprocessed foods into food selection, natural nutrition involves keeping saturated fat, sodium, cholesterol, and empty calorie intake to a minimum. In addition, ensuring the adequate intake of vitamins and minerals better defines natural nutrition. By clearly understanding food labels, the consumer is able to make informative food purchases to ensure healthy eating.

Benefits of Natural Nutrition

Research shows that diets low in saturated fat and cholesterol can significantly reduces the risk of heart disease and stroke. Maintaining a high intake of dietary fiber, at least 25 grams per day, shows similar health benefits. Low sodium diets show that the risk of high blood pressure and the reduction of previously high readings are lowered in persons who are salt-sensitive. Cancer research continues to show that many plant compounds, referred to as phytochemicals, have the potential to greatly decrease the incidence of free radical damage and hence lower cancer risk. In addition, by achieving and maintaining a healthy weight by eating nutritious meals and snacks, obesity and its many health risks, including diabetes, are drastically reduced.