DIETARY FOR DUMMIES

EXPLAIN = WHY DIET FAILS

"You eat fruits and vegetables,

you dont eat too much junkfood,

and you balance calorie intake with the kind of activity level you have.

try to eat unprocessed foods to the extent that you can

it really isnt any complicated than that"

IN DEFENSE OF FOOD

glucose lives on our brain the brain high octane fueled

white flour make the whole wheat less vitamins

vitamins = huge selling market. even if they deosnt have vit, they’ll add it.

seeds are full of energy, carbo and protein, but green leafy is a better source for omega 3s.

omega 3s = essential for optimal brain growth., hearth health, immune function. omega 3 = has to be eaten.

omega 6 = longer shelf life than omega 3s. too many 6 can block the 3

fruktose = the sweet molecule in sugar. too much can damage the liver. half of the sweet beverage is fruktose.

glucose = triggeres insulin, insulin necessary for us, too lower the blood sugar. but too much glucose can damage the insulin.

a lot of disease created from the modern diet. specially western diet.

Mother’s Milk (ASI)

           Has every thing the infant need and requires. the contains of ASI evolves throgh out the baby’s age and adapt to the baby’s needs, the mineral, the vit, the nutrien, dll.

Mother's milk has an undigestable matter. It's actually a bacteria to grow in an infants intestine to protect to other bad bacteria = germ. occupies the surface of the infant intestine. mashaAllah.

The Hadza

          They have no idea what a nutrient is, but at the same time, they have a good dieatary health. they just ate what their parents ate, and their grandparents, and they dont stress about it. they’re the last people one earth who still achieve their food the way our ancestors did. 

EAT FOOD, NOT TOO MUCH, MORE PLANTS, 

The quiter the food, the healthier the food (the package and the advertisement). 

Nutrion science is a science. but nutritionism is an ideology. ideology of believing that the nutrient is the key to understanding food.

Blessed nutrient : fiber, antioxidants, omega 3s

Evil nutrients: saturated fat, corn syrup, sugar in general.

But it changes over time.

Protein (meat) was labeled bad nutrient. DOCTOR JOHN KELLOGS was the father of it. and he with his brother, Will, created Wheat Flakes and CORN FLAKES that makes people believe it fulls of carbo thats good for us. 

Nowadays people labeled gluten as a bad nutrient. 

The campaign of avoiding/reducing fats is the best sample of what can go wrong when the science of nutrition get hijacked by the ideology of nutritionism. 

"LOW FAT."

fat has a bad reputation in the 50s. people thought fat cause heart disease.

when its actually fat that leads to cholesterol.

ironically, people avoiding fats but eat sugar instead.

and people starts to alternate with trans fat (more about transfat: https://hellosehat.com/hidup-sehat/nutrisi/apa-itu-lemak-trans-fat/) from saturated fat (http://olvista.com/apa-itu-lemak-jenuh-saturated-fat/) while trans fat are worse than saturated fat and actually give heart attacks.

FAT WAS THE PUBLIC ENEMY NUMBER ONE. when actually fat is an essential ingredient. we need fat, we will die without certain fatty acids. WE NEED SOME FATS.

low fat diet = bad. low fat based on little scientific evidence and increase health disease.

if we replaced fat with sugar and carbo, it will increase type 2 diabetes dramatically

“a single nutrient or a single food is not a magic bullet, its the combination of food that is the most important determinant of health”

GROW OUR OWN FOOD. 

1. EAT FOOD = FOOD RULES

1. Eat only Food that will get ROT = MOSTLY PLANTS 

1. Will automatically decreased the consumed of meat.
2. Try to make your children eat veggies as early as possible. Make them feel comfortable to take the first jump to eat veggies. Approach them with their favorite or familiar foods. Invite them to grow their own food.
3. Veggies “increase" your life expetancy (tho I wouldn't say it's valid)
4. Meat has carnitine that feeds bacterial in our body to created the compound of TMAO that will increase heart diesease
5. Meat crowd plants out of our diet
6. Plant kingdom is very rich, rich varieties of plants is the best
7. FIBER feeds the bactery in the colon by producing a compund called BUTYRATE that keeps it healthy = prevents cancer.
8. LARGER LESSON = WE DONT EAT JUST FOR OURSELVES, BUT ALSO THE TRILLIONS OF MICROBES THAT INHABIT US.
9. Plants should be the primary source of calories and fiber in our diet (before the rise of agriculture and processed food)
10. Treat meat as a special occasion food, eat your colors.

1. Eat only Food that cook by humans (not processed food)
2. Avoid food you see advertise on Television

2. NOT TOO MUCH

1. Use smaller plate
2. Serve the vegetables first 
3. (THE SIZE OF YOUR PLATE AND THE ORDER OF FOODS MATTER)
4. Make water your beverage of choice
5. Stop eating before you’re full (Hadits)
6. Eat like the French does (small portion, longer duration) 
7. Culture also can teach us how to eat, until science makes the breakthrough it needs to make, culture is the best guide we have.

Ending Quotes:

So many things in our life that we have little power of, but not with food, we "created" food.

We need to know what the food does to us, and how it came from.

The healthy food should be the standard and fast food is the alternative.

What I finally realized what they're (nutritional educators and nutritional scientist) really telling me is, "Just Eat Food." 

Is it could be really that simple?

"Eat Food, Not Too Much, Mostly Plants."

That's what the ancestors has done for a hundreds and thousand of years.

It's about as universal as an advice you could offer.

It’s very rare to our life that the answer to a complicated question is so simple, but when it comes to eating, it is.