Myth 1: Organic foods are not grown using fertilisers and pesticides.

It is imperative to use fertilisers and pesticides to protect the crops from infestation and disease. They are also required to replace the lost nutrients from the soil, which the plants absorb. The difference between conventionally-grown crops and organically-grown ones is that the fertilisers used in the former are chemicals, while the ones used in organic farming are natural fertilisers made from consumer and animal waste. Insects, birds and rodents are used for pest control.

Myth 2: Organic foods have more contaminants than conventional produce since the plants are encouraged to absorb most nutrients from the soil

It’s the other way round; conventionally grown food has comparatively higher levels of pesticides than organic food. That’s the reason why it’s always advised to peel a thick skin of fruits and vegetables to minimise consumption of pesticide residue.

Eating organic foods reduces the consumption of pesticides and thereby their damaging effects such as reduced fertility and poor immunity. Conventional farming makes use of antibiotics for stimulating growth in plants. This exposes us to antibiotic-resistant organisms via the food we eat, which, in turn, makes us antibiotic-resistant. In organic farming, the usage of antibiotics is restricted to treatment of illness in the livestock. The nutrients absorbed by the plants are natural and not chemical. Although manure is used, it decomposes to release fertilisers for the plant.

The only major concern associated with use of animal waste, particularly manure is the presence of pathogens that are capable of infecting humans.

Myth 3: Organic food is less nutritious since natural fertilisers aren’t powerful

Studies have shown that there is no difference in the nutritional content of organic and conventionally-produced foods. The only difference seen is in the amount of phytonutrients [type of antioxidant. A research by the University of California, Davis, found that organically-grown tomatoes had higher levels of phytochemicals and vitamin C than conventionally-grown ones.

Myth 4: Organic food is expensive

Rotating crops, using animal husbandry, and manual labour makes organic farming an expensive proposition. The produce thus is more expensive than conventionally-grown food. Part of the reason for such higher prices is the novelty factor attached to organic foods. Production in small quantity further drives up the cost as economies of scale aren’t achieved. Hence, as of now, organic foods seem like an indulgence. But if you consider the effects of chemical contamination on our health, it seems like an inexpensive proposition.

Myth 5: You don’t need to wash organic food as it’s not grown using chemicals

Organic foods are susceptible to being infected by bacteria such as E. coli and should be washed. The only organic foods that can be consumed without washing are fruits with thick skin such as oranges and sweet limes since you don’t consume the skin. Still, it is better to wash all fruits and vegetables thoroughly before eating them as they can be contaminated not only during farming but also during storage and transportation.

Myth 6: Organic food doesn’t taste good

As far as the academia is concerned, there is no difference between the taste of organic food and conventional food. If you had an organic orange in one hand and a conventionally-grown one in the other, you would hardly be able to tell the difference from its shape, size, colour or even taste. However, more and more chefs are turning to organic produce for its superior taste and freshness.

But studies show that organic is perceived as ‘better tasting’. So while the debate on whether organic food is more tasty continues, it is certain that it’s not less tasty than conventional food. Also, since taste is a subjective matter, it’s better that you judge from experience.

This was first published in the March 2012 issue of Complete Wellbeing.

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Those who are allergic or intolerant to certain foods need to be careful when making food choices and read food labels to ensure they don’t consume elements they are allergic to.

Wheat allergy and gluten intolerance

Wheat allergy is caused by an abnormal reaction to one of the proteins [either albumin or globulin] present in the actual wheat grain or those found in wheat products. For people with wheat allergy, wheat and wheat products are to be avoided. Non-wheat and gluten-containing products, such as those containing barley malt syrup, are usually safe.

Gluten intolerance is the body’s abnormal reaction to gluten, a protein found in wheat, barley and rye. People with gluten intolerance need to monitor their intake of B vitamins and minerals such as potassium, magnesium, iron, and phosphorus.

Avoid

• Foods that contain: wheat and barley based syrups, whole wheat, spelt, triticale, bulgar, semolina, frumento, durum, graham, farina, seitan, wheat bran, wheat germ, starch and cake flour.

Consume

• Calcium: Milk, yoghurt, cheese, ice-cream, sardines, salmon, broccoli, spinach, almonds and figs.
• Iron: Meat, fish, poultry, nuts, seeds, legumes, dried fruit, eggs and amaranth.
• Folate: Broccoli, asparagus, orange juice, liver, legumes, bean flour, peanuts, walnuts, sesame and sunflower seeds.
• Vitamin B12: Eggs, milk, meat, poultry, and seafood.

Taking a multivitamin supplement may help fill some of the nutritional gaps.

Peanut allergy

This allergy is found more in children than in adults. Kids with allergy to peanuts can be sensitive to foods containing even small amounts of it.

Avoid

• Groundnuts, monkey nuts, beer nuts and peanut butter
• Peanut oil – cold pressed, expelled, expressed
• Cakes, buns, biscuits, soups, salad dressing, kebabs, Thai food, breakfast cereals, chocolates, ice-cream and health bars as they may contain peanuts.

Consume

• Water chestnut and nutmeg.

Milk allergy and lactose intolerance

Casein and whey protein in milk is what causes allergies. When cow’s milk is introduced as weaning food in infants, the immune system doesn’t recognise it as a friendly substance causing an abnormal reaction.

Lactose is sugar found in milk and milk products. Our body digests lactose with the help of an enzyme called lactase. In some people, this enzyme is missing, which makes them intolerant to lactose. Their body breaks down lactose with the help of bacteria present in the gut, which results in production of gas. This causes abdominal pain, diarrhoea and bloating. As we grow older, our lactase levels decline, which is why this condition is rarely seen in children below five years of age.

People with milk allergy and lactose intolerance lack minerals such as calcium and phosphorus.

Avoid

• Butter, casein, caseinate, cheese, cream, curds, lactose, lactalbumin, milk/milk solids, non-fat dry milk and whey items.

Consume

• Calcium: Yoghurt, buttermilk, calcium fortified soy milk, goat milk
• Natural-source lactase supplement to replace the missing enzyme
• Vitamin D: Egg, oily fish. Increase your exposure to early-morning sunlight
• Phosphorus: Poultry, fish, eggs, and whole-grain foods
• Fibre: Rice, oats
• Omega-3 and antioxidants: Soy, almonds and hazelnuts
• Dairy-free cheese or yoghurt.

Egg allergy

Allergens in eggs are proteins like ovomucoid and ovalbumin, which constitute 10 – 50 per cent of egg white protein. Boiling the eggs such that the egg white coagulates or solidifies completely reduces the allergenic activity. Children usually outgrow this allergy by the time they are three years old.

Avoid

• Foods prepared with eggs, which include: French toast cake, cookies, pancakes, eggnog and puddings.
• Foods that contain albumin, egg substitutes, globulin, livetin, lysozyme, ovalbumin, ovomucin, ovomucoid, ovotransferrin and silico-albuminate.

Like milk, egg white allergy fades with time.

Soy allergy

Allergic reaction to soy starts one or two weeks following the consumption of soy-based food. The allergens in soybean are conglycinin, glycinin proteins and trypsin inhibitor.

Avoid

• Vegetable oil as it may contain soy oil
• Natural mixed tocopherol [E306], tocopherol acetate and succinate
• Hydrolysed soy protein [HVP]
• Textured vegetable protein [TVP]
• Lecithin
• Soy protein [concentrate, isolate].

Exclude food containing miso, tofu, okara [soy pulp], soy sauce, soy milk, soy chunks and soybeans.

Fish allergy

Those who are allergic to all kinds of fish suffer reactions due to parvalbumin, a fish protein, present in all species of fish, whereas those who are allergic to shell fish suffer because of tropomyosin, a muscle protein present in shell fish like shrimps, lobsters and crabs. Cooking does not reduce the allergenic activity in fish.

Avoid

• Foods that contain anchovies, and gelatin derived from fish or shellfish bones
• Fish oil supplements, which may be contaminated with fish protein.

Tree nuts allergy

Tree nuts such as almonds, walnuts, hazelnuts, pistachios and cashews contain an allergen which is similar to that in peanuts. This may explain why almost half of children who are allergic to peanuts are also allergic to tree nuts. Avoid foods containing nuts.

Allergies have a strong heredity component in them with sometimes all members of the family having it. However, they may not be allergic
to the same foods. It’s the tendency that they inherit, which may manifest differently. For instance, if the mother is allergic to eggs, her child may be allergic to some other food. Also, sometimes, you may simply develop an allergy, which may disappear on its own without medical intervention.

Still, it’s always better to first consult a professional if you have an abnormal reaction to any food.

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The amount and type of food needed per day is individualised and depends on age, sex, body size, level of physical activity, presence of any illness or deficiency and critical periods such as pregnancy, lactation or convalescence.

You can customise your diet to suit your needs. To get started, get your basics right, starting with the types of food groups.

Energy foods

Carbohydrates are the primary source of energy for our body, without which none of the bodily activities will be possible. Whole grain cereals, rice, jowar, bajra, nachni, barley, buckwheat, oats, durum wheat pasta and sugar are sources of carbohydrates.

Growth foods

Protein is essential to build new tissues and repair damaged tissues. Fish, chicken, egg, milk and its products are animal sources of protein, whereas pulses, soy, beans and nuts are plants sources of protein.

Protection foods

Fats form an insulating layer below the skin to protect the vital organs. They are also carriers for vitamins A, D, E and K. Milk, eggs, nuts, fish, cereals, pulses contain invisible fat and ghee, butter, cream and cooking oil contain visible fats.

Additionally, fruits and vegetables are an important source of vitamins and an assortment of plant-derived molecules called antioxidants that help protect our bodies from disease.

On your platter

Your meal plan should contain these five basic groups.

• Cereals, grains and their products
• Pulses and legumes
• Fruit and vegetables
• Milk, lean meat, fish, eggs
• Oil and sugar.

A balanced diet should provide 50–70 per cent of total calories from carbohydrate, 10–15 per cent from protein and 20–25 from fat. To simplify that, here’s a way to divide your plate and make sure you’re eating the right foods, and in the right amount.

Lunch and dinner

1. To begin with, your plate should be around 9 inches in diameter [This is the size of standard plates we use for our meals].
2. Imagine two equal halves of the plate. Divide one half into two more equal sections.
3. Fill the largest portion of the plate with non-starchy vegetables such as tomato, onion, cabbage, cauliflower, green beans, carrot, broccoli, leafy vegetables.
4. In one of the smaller sections, put starch foods made from wheat, jowar, bajra, nachni, oats, rice, corn and potato. In the other smaller section, place protein foods like fish, chicken, egg, tofu, soy beans and pulses.
5. Finally add 240ml or 2 cups of low-fat milk or yoghurt along with a piece of fruit or half cup of fruit salad.

Breakfast

Your breakfast plate should be smaller to ensure that you keep your portions small. Use half your plate for cereals. Add fruit in one quarter and fish, chicken, egg, sprouts, milk or its products in the other part. Apart from meals, also ensure that you drink enough water.

Smart meals

Avoid skipping meals and eat 5–6 meals in a day, which include breakfast, mid-morning snack, lunch, afternoon snack and dinner. Remember, do not go without food for long hours.

Eat trans fats and sugar sparingly as they provide empty calories. The foods to avoid include salad dressings, oils, cream, butter, ghee, margarine, mayonnaise, sugars, soft drinks, candies, sweet desserts and mithai.

Read the nutrition labels to know the content of saturated fat, trans fat, unsaturated fat, fibre, vitamins, minerals, proteins, and carbohydrates in the food. Start with the calorie content of each serving. If the fat content is five per cent or less, it indicates low-fat and 20 per cent or more indicates high fat content.

Limit your cholesterol and sodium intake and increase your consumption of dietary fibre, vitamin and minerals. Consult a dietician or a qualified nutritionist to chalk out a diet plan that is right for you.

Special cases

The diabetes diet

• Never skip a meal. Timely intake of three main meals and 2–3 in-between meals is essential to maintain blood sugar levels.
• Include good amount of low GI [glycaemic index] foods in your meal plan—oats, barley, buck wheat, pulses, legumes, peas, beans, milk, curd, green, red, yellow and oranges fruits and vegetables like cherries, strawberries, tomatoes, oranges, apple, mushroom, onions, lettuce and cabbage.
• Make high biological value protein like milk, egg, fish a part of your diet.
• Decrease the intake of animal fat like butter, margarine, cheese, meat. Instead, opt for products like skimmed milk and low-fat curd. Replace fried food items with baked, steamed or grilled foods.
• Eat 4–5 servings of fruits and vegetables, but know your portion count and distribute it well throughout the day.
• Restrict sugar and sugary food items.
• Limit the intake of alcohol. Also avoid drinking alcohol on an empty stomach, as it may contribute to hypoglycaemia.

On the whole, keep your weight under control and if you are overweight, aim to lose at the rate of 0.5–1 kg/week.

The hypertension diet

• Limit salt intake to one tsp per day. This is achieved by not adding salt while cooking. Minimise the intake of ajinomoto, baking powder, pickles, canned foods, chips, ketchup, chutney, cheese, salted butter, salted nuts, frozen peas, dry fish, shell fish, biscuits, cookies, cakes and pastries.
• Include food rich in calcium, potassium and magnesium like milk and its products, green vegetables, pulses, oranges, sweet lime, strawberry, apricots, banana, almonds and pumpkin seeds in your diet.

In addition, do aerobic exercises such as brisk walking for 30 minutes a day, at least five days a week.

The cholesterol diet

People with high blood cholesterol and triglyceride levels should maintain a slightly lower than standard weight. They also need to reduce the total caloric intake accordingly.

• Consume a high-fibre diet with an emphasis on the intake of complex cereals like wheat, jowar, bajra, nachni, oats, barley, buckwheat, raw salads and green leafy vegetables.
• Include five servings of fruits and vegetables, 2–3 servings of skimmed milk and yoghurt in your meals. Avoid drinking whole milk and its products like paneer and cheese.
• Prefer egg white than egg yolk and eat eggs 2–3 times a week in any form—omelette, scrambled or boiled.
• Avoid eating fried foods, sweets, chocolate, carbonated beverages, alcohol, sugar, pastries, cakes, ice-cream, meat, pork and coconut.
• Include soybean, fenugreek, garlic, onion and turmeric as they have a hypocholesterolemic [cholesterol-lowering] effect.
• Add foods rich in omega-3 like salmon, flaxseeds and walnuts to your diet as they help build good cholesterol.

Even the best planned diet is incomplete if not complemented with physical activity. Physical activity helps in building good cholesterol and muscle mass, maintaining weight, and controlling blood pressure and blood sugar in diabetics.

Be it jogging, running, swimming, playing a sport, or weight training, incorporate a physical activity in your daily schedule.

This was first published in the May 2011 issue of Complete Wellbeing.

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