Naturopathic Nutrition

One of the many things that makes Naturopathic Medicine so effective is the individualized treatment plan. Cookie-cutter treatment plans just don't work. However with respect to nutrition, there are a few simple points that people of all ages and stages of health can benefit from.

Here they are:

Summary

• Drink enough water for you body size
• Eat Organic/Whole Foods
• Eat enough protein for your body size
• Consume a diet high in fiber
• Avoid Simple Sugars
• Consume healthy fats and avoid unhealthy fats

Water
Staying hydrated is the most important preventative measure you can take.
6-8 cups per day as a guidline is ok if you weigh 100-140 lbs.
You need to drink the right amount of water for your body size.
How much water should I drink? Calculate your weight in pounds divided by 70.4 = liters of water
example: 200 lbs divided by 70.4 = 2.84 L of water per day

Eat Organic Foods

• Eating organic is the best way to avoid toxic pesticides
• Organic food has 2 - 5 times more nutrients than non-organic food
• Organic Foods Taste Better

Protein

• 30% of your daily caloric intake should come from protein
• Adequate daily protein consumption is crucial for good health.
• Breakfast is the most important meal of the day therefore breakfast is the most important meal to ensure adequate protein intake.

Symptoms of Protein deficiency:

• Poor immune system function i.e. Frequents colds
• Fatigue
• Mood swings
• Sugar cravings

Individual protein requirements can be calculated by the following formulas:
Women: Weight in kg multiply by 0.9 = grams of protein required daily
Men: Weight in kg = grams of protein required daily
To convert weight from lbs to kg divide by 2.2

Sources of Protein:

• Meat
• Fish
• Legumes (beans, lentils, chickpeas)
• Nuts and seeds
• Eggs
• Dairy

Avoid Simple Sugars

• nutritionally speaking; our bodies do not require any simple/refined sugars
• these types of carbohydrates are generally referred to as empty calories i.e. they have very high caloric content with little to no other nutritional benefits
• when you have a sugar craving it is actually your body telling you that it needs protein

Dietary Fibre
Most people do not consume enough dietary fiber
Diseases Associated with a low-fiber diet:

• Colon and Gastrointestinal disorders
• IBS, IBD, Constipation, Colon Cancer, etc.
• Cardiovascular Disease
• High Cholesterol
• Gall Stones
• Obesity
• Diabetes mellitus
• Autoimmune disorders
• Skin conditions

A good goal for dietary fiber intake is 25-35 g daily.
In addition to consuming foods with high fiber content it is recommended that you consume 1-2 tbsp of Fresh Ground Flax Seeds.
Do not consume pre-ground flax seeds.
1 tbsp of ground flax seed = 3 g of dietary fibre

Dietary Fat

• 30% of your daily caloric intake should come from healthy fats
• Unless you consume fish everyday you probably do not get enough Omega-3 fatty acids
• Dietary Fat Recommendations
• Butter only no margarine
• Avoid deep-fried foods
• Avoid Trans Fats
• Consume animal fat in moderation
• Eat fish
• Consume fresh ground flax seeds (not oil)
• Take a fish oil supplement daily
• Recommended brands (take as directed)

• • Genestra – Super EFA
• • Nutrasea

• Use Olive and/or Sunflower Oil for cooking, avoid Canola Oil

Healthy Fats vs. Unhealthy Fats
Sources of Healthy Fats

• Fish
• Flax seed
• Avocados
• Almonds

Sources of Unhealthy Fats

• Animals, including dairy (other than fish)
• Deep fried foods