Diet & Nutrition

* source: www.diabetesdiabeticdiet.com

Now let’s break down the pyramid and what it really means.

The base, Bread, Cereal, Rice & Pasta Group, seems like it should be extremely easy. We all love these things, don’t we, and we should have 6 – 11 servings per day. Yippee!!!! Don’t get excited yet. There are good foods that fit into this category and there are bad foods. Guess which ones we are eating. You’re right, the bad foods.

Eat whole-grain breads, cereal and pasta for most of your servings from this group. Whole-grain foods (which are made with whole wheat flour) are less processed and retain more valuable vitamins, minerals and fiber than foods made with white flour. When you purchase whole-grain foods, look for breads and pastas with "stone ground whole wheat flour" as the first ingredient because some "wheat" breads may be white breads with caramel coloring added. White bread is never good for you. Check the labels!

These foods provide complex carbohydrates, which are an important source of energy, especially for a low-fat meal plan. You can make many low-fat choices from foods in this group and you’ll need 6 to 11 servings of these foods in a day. That’s a lot of food, or is it? What is a serving?

One serving is; one slice of bread (stone ground whole wheat), ½ cup of cooked rice, cereal or pasta (whole wheat, not white), 1 cup ready-to-eat cereal (whole grains only), 1 flat tortilla (whole wheat).

Now if you are like me, you eat these things, just not whole wheat. That is the big change you need to make. Change to whole wheat in everything that you possibly can. Use white flour items as a treat, not an everyday consumption.

Now let’s move to the Fruits and Vegetables Group. Fruits and vegetables are rich in nutrients. Many are excellent sources of vitamin A, vitamin C, foliate or potassium. They are low in fat and sodium and high in fiber. You should have 2-4 servings of fruit and 3-5 servings of vegetables per day. Some experts even say adults should get up to 13 combined servings per day. Now that’s a lot of food!

The World Health Organization reports that 2.7 million deaths could be prevented each year if everyone ate two cups of fruit and two and a half cups of vegetables a day. That’s a bold statement.

So what is an accurate serving size? For vegetables one cup of raw leafy vegetable, ½ cup of other vegetable (cooked or raw), ¾ cup of vegetable juice (limit juice consumption because they can contain lots of sugars and calories; these do not include fruit drinks and punches which contain very little juice). I like the V8 Fusions which give me a serving of a fruit and vegetable in an 8 oz glass. For fruits a serving size is one medium apple, orange or banana, ½ cup of chopped, cooked or canned fruit or ¾ cup of juice (again be sure it is not fruit drink or punch and watch the sugars and calories).

Our next category on the food pyramid is Beans, Eggs, Lean Meat and Fish. Meat, poultry and fish supply protein, iron and zinc. Non-meat foods such as dried peas and beans also provide many of these nutrients. Protein, iron and zinc deficiencies are common in patients with ADD/ADHD. Proteins produce neurotransmitters important for the chemical balance and for proper brain functions. A breakfast high in protein is a must, especially if you are going to be performing any mental tasks. It also helps level your blood sugars which keeps you from being on the energy roller coaster all day. Iron and zinc are important for your blood cells and immune system and are important in generating energy.

The Food Pyramid suggests 2 to 3 servings of cooked meat, fish or poultry. Each serving should be between 2 and 3 ounces. The following foods also count as one ounce of meat: one egg, 2 tablespoons of peanut butter, ½ cup of cooked dry beans or 1/3 cup nuts (watch the salted variety). Choose lean meat, fish and dry beans and peas often because these are the lowest in fat. Remove skin from poultry and trim away visible fat on meat. This will also eliminate some pesticides since animals store pesticides in their fatty tissues. Avoid frying these foods or any foods for that matter. The fats used for frying foods is one of the biggest contaminates in our food. Let me say it again; DO NOT eat fried foods on a regular basis. Fried foods produce a high level of trans fatty acids in our system which is a toxin. Patients with ADD/ADHD tend to have very high levels of trans fatty acids in their body. They get them from fried food and junk foods. If you do choose to fry any food, only use oils with zero trans fats. Be sure to check your labels.

Next is the Milk, Yogurt, Cheese Group. Products made with milk provide protein and vitamins and minerals, especially calcium. It is suggested that you consume 2 to 3 servings each day. Interestingly, cottage cheese is lower in calcium that most other cheeses - one cup counts as only 1/2 serving of milk. Go easy on high-fat cheese and ice cream. I was told by the psychologist that diagnosed my ADD that I should drink Whole (Vitamin D) milk because of the fatty acids. He claimed it helped with my blood circulation. I have not been able to find any information on which is better for someone with ADD, whole, 2% or skim milks.

Our last group, Fats, Oils and Sweets, should be consumed sparingly. This is the category that most of the foods you’re probably eating come from. We eat processed foods, fast foods and junk foods. They all fall under this category. These foods have been processed to the point that there are very few nutrients left. They have genetically modified ingredients, chemical additives and have been shipped from many corners of the world. They are also full of fat and calories.

Proper nutrition is important for everyone but is critical for someone with Depression, Anxiety and ADD/ADHD traits. A nutritious diet will increase your focus and concentration, reduce hyperactivity, and enable your body to handle stress and anxiety in a healthier way.

This is a very controversial subject for many people that deal with a diagnosis of ADD/ADHD. Many experts will tell you to avoid drugs at all costs. Others will say the drugs on the market are safe and are essential for the treatment of ADD/ADHD. When I was diagnosed with ADD I was told I needed to be on medication for the rest of my life if I wanted to control my ADD. I resisted but finally decided medication was right for me. However, with the health risk of heart problems with prolonged usage of the medication I knew that I would not take it any longer than necessary. That’s why I searched and studied as much as I could find so that I could stop taking the medications.

Medications only mask the symptoms of ADD/ADHD. They don’t get rid of the disorder. They alter you very quickly and can produce great results. However, there are serious side effects. Many ADD/ADHD drugs are Schedule II stimulants that are structurally and pharmacologically similar to amphetamines and cocaine. They have the same dependency profile of cocaine and other stimulants and are abused like the illegal drugs found on the streets. They are controlled substances that you can only purchase through a prescription with a limited amount every 30 days. Other side effects include: increased blood pressure, heart rate, respirations and temperature, appetite suppression, weight loss, growth retardation, facial tics, muscle twitching, central nervous system stimulation, nervousness, irritability and agitation, psychotic episode, violent behavior, paranoid delusions, hallucinations, bizarre behaviors, drug tolerance, psychological dependence and there have even been reports of death.

Research has proved that patients suffer from Depression, Anxiety and ADD/ADHD symptoms due to a direct deficiency of vitamins and minerals within their body. A diet rich in these vitamins and minerals can alleviate the symptoms and helps patients gain control over their disorders.

Choosing to control the symptoms naturally are a much safer alternative. Finding what works for you can also be tedious. I use several ways to supplement my nutritional needs. (Remember ADD people get bored really easy and need variety.) Using natural supplements simply gives your body the vitamins and minerals it is lacking. Taking medications is putting artificial stimulants in your body. Which do you think is better for optimal health?

As you see, the need for supplements is great because we simply don’t get enough of these in our diet alone. Are you eating all of the servings every day from each food group? If not, you need supplements to give your body what it needs. Everyone should be taking vitamin supplements but for someone with Depression, Anxiety or ADD/ADHD, vitamin supplements can be truly life-changing and are a must.

Unfortunately there is not one product that can give you everything you need. Just like you need a variety of foods, you also need a variety of supplements for optimal nutrition. Experiment with several products until you find what you like. Pay close attention to your body. Do you have more energy? Are you able to focus and pay attention to complete tasks? Are you less irritable? Is the stress and anxiety you typically feel minimized? How is your mood?

Keep a journal of what you eat, the supplements you take and how you feel. This will be a great way to determine what works best for you.

You should also consult your physician before starting any supplements, especially if you are on any medications. It is important to get the right amounts for you and your needs. When I had my physician review my supplements he let me know I was taking too much Vitamin A which could have been harmful over time. Certain medications can also block the absorption of some vitamins and minerals. You want to be sure you’re not just wasting your money on something your body is not using.