Having a fiber-rich snack half an hour before lunch or dinner can also stop us from over eating. Apart fro mginseng berry, soy and psyllium husk, our meal choices can include more phytochemical rich cactus, polysacharide rich mushrooms as well as antioxidant rich broccoli, asparagus and leafy vegetables
If you need to consume meat, choose fish instead of red meat. Studies have linked high consumption of red meat with cancers suchas breast and colorectal cancer as well as heart disease. For example red meat consumption has been said to give Singaporeans 2.2 times more risk of getting colorectal cancer. This is mainly because red meat is very high in saturated fats. Fish, in contrast, contains more heart healthy fat such as omega 3 fatty acids.
Many thnk that vegetarians rarely suffer from chronic diseases but this is not true. First, many vegetarians tend to choose the same types of fruits or vegetables without giving themselves more varied plant food diet. Second, many pre packaged vegetarian foods tend to be over processed, where valuable nutrients are destroyed. A vegetarian diet also tends to be rich in carbohydrates without sufficient phytochemicals, antioxidants and poly saccharides. It is therefore critical for a vegetarian to choose a diet rich in these diesease fighting nutrients. Supplementing a vegetarian diet with soy also provides phytochemicals and plant protein.
(extracted from Enjoying “Health & Longevity with Nutritional Immunology”, can be found from “I RECOMMEND” in left column, my health bible )
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