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patient handout (nutrition)
food quality
nutrition

definition

food quality:

When choosing what to eat, it is important to consider the quality of the food as well as the type. Here are a few simple rules.

• Organic vs. sprayed produce: It makes good sense to avoid added herbicides, insecticides, fumigants, artificial dyes and colorings. Organic produce may be more expensive but it is well worth the investment. Try to carefully plan your meals so as to avoid waste and take advantage of seasonal crops at their peak when prices are low and quality high. If good quality organic produce is not available to you, ask the management of the store you patronize to supply organic foods. Start your own organic food buying club or look for one to join.

• Local vs. imported produce: Imported produce from other states or countries requires large amounts of fuel in transport, and pesticides banned as unsafe in the U.S. are often still used abroad. When in season support your local growers. Farmer's markets are a joy to attend; find out if your community holds a regular event. Grow a garden yourself, and if possible freeze and can the harvest. Start a cooperative garden in your neighborhood or swap bumper crops among your gardening friends.

• Range-fed animal products vs. factory-raised: Cattle feed lots and poultry farms are undesirable sources for animal products, for humane and health reasons. Chickens that run free and forage for themselves produce better quality eggs than chickens crowded together and fed antibiotics and hormones. Call your local County Extension, agricultural department at a nearby university, or USDA branch for possible suppliers. Check the farmer's market or local whole foods store. Visit your supplier and ask to see the animals.

• Whole vs. processed: Choose whole foods; that is, foods intact with their bran and fiber. Simple carbohydrates such as white flours, white sugar. etc. are devoid of any real nutritional value and cause numerous health problems. This extends beyond grains: hard cheeses over processed cheese; certified raw milk over homogenized, pasteurized milk products; fruit over fruit juices; real potatoes, grains, hot cereals over their "instant" counterparts.

• Fresh vs. frozen vs. canned. Fresh is the best choice. If you find buying fresh produce is inconvenient, either for reasons of food preparation time or spoilage issues, find a store with a salad bar or deli. Check to see if the produce is organic or preserved with sulfites or other methods to retard browning. Ask the store management for such options if they do not already exist. Frozen products can be a wise choice and are superior to canned products. When buying frozen products, read the labels and choose the product with the lowest sodium content.

• Freshly ground/milled vs. shelf goods. If at all possible buy grains, nut butters, coffees, herbs, etc. freshly ground. Better yet, buy your own grain mill, nut and seed grinder, coffee mill, mortar and pestle and grind your own. Always refrigerate/freeze and protect from sunlight such items to retard oxidation.

• If you do drink coffee, buy the best quality organic bean you can find. If you drink decaffeinated, opt for water processed over solvent extracted which may have leftover organic solvent residue. Consider the country of origin of the bean. Examine the method of brewing as well. French press is better than paper cone filters, and paper filters better than automatic coffee makers or percolators.

• Oils. All unsaturated fatty acids, be they polyunsaturated or mono-unsaturated, are subject to oxidation and rancidity, mono-unsaturated less so. Protect your oils from air, light and heat. Look for an oil that is organic and cold pressed, not cold processed or solvent extracted. Ideally, the oil should be in a opaque bottle. Buy smaller quantities, amounts you can use before they become rancid, and keep your oils in the refrigerator. Avoid frying at high heats, use water with oil while sauteeing to keep temperature (and calories) down. In small quantities butter is superior to margarine, which is an artificially hydrogenated product with trans- fatty acids.

• Water. Filtered water is superior to tap water. Investigate the various water filtration devices and choose one that makes the most sense for your household. To extend the life of your filter, let tap run a few minutes in the morning or whenever water has been sitting in the pipes a long time before turning on the filter. Collect the run off water for plant watering, dishwashing.


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