For the average Joe, I think the general tips that Farhan listed, although basic, are quite good.
eat your fruits, veggies, and grains, drink lots of water.......sounds pretty atrocious
Although important, I think too much can sometimes be made of this, expecially when talking about naturally occuring sugars in raw fruit (not added sugars ie juice / fruit canned in syrup / etc, which is a different story)
Most fruit are low GI, so Farhan's "Eat as many fruits, vegetables, and grains as you want" if probably better general advice than "only eat green bananas" (extreme, I know) or something along those lines. I would guess that most people do not eat enough fruit and veggies, so for the average person I would promote eating more, and worry about the naturally occuring sugar levels as a secondary concern.
Well that's just it. the average GI Joe (<get it GI=Glycemic Index
) nutrition is atrocious. If we are to be ignorant as the the crap we intake then we are no better than that crap (garbage in, garbage out).
So why not go big? Knowledge is not only power but health
Only a few things to remember to help you live longer and smarter...
1. Stay away from fructose or high sugar foods. This is why I caution fruits. Not all fruits are created equal. A fruit high in sugar might give you a quick buzz but that can give you an sugar rush addiction and subsequent crash and can also make you overeat afterwards. Vegetables with lower more complex sugars digest longer and steadier. Now that said, playing hockey? Eat a banana or two for quick sugar release.
Between the simple sugars Glucose is better, affecting the blood sugar. Fructose bad, keep it low. Together they are deadly leading to all kinds of health problems. Fructose also creates Uric Acid which can be really bad too depending on your hereditary health and body type.
15 grams is the max you get a day from fruits. More than that just goes to fat for the average dude.
Veggies have complex carbs are of course better butt who wants to just eat veggies...
List of sugar-fruits taken from http://mercola.com/
excellent health free sign-up site btw
Fruit Serving Size Grams of Fructose
Limes 1 medium 0
Lemons 1 medium 0.6
Cranberries 1 cup 0.7
Passion fruit 1 medium 0.9
Prune 1 medium 1.2
Apricot 1 medium 1.3
Guava 2 medium 2.2
(Deglet Noor style) 1 medium 2.6
Cantaloupe 1/8 of med. melon 2.8
Raspberries 1 cup 3.0
Clementine 1 medium 3.4
Kiwifruit 1 medium 3.4
Blackberries 1 cup 3.5
Star fruit 1 medium 3.6
Cherries, sweet 10 3.8
Strawberries 1 cup 3.8
Cherries, sour 1 cup 4.0
Pineapple 1 slice
(3.5" x .75") 4.0
Grapefruit, pink or red 1/2 medium 4.3
Boysenberries 1 cup 4.6
Tangerine/mandarin orange 1 medium 4.8
Nectarine 1 medium 5.4
Peach 1 medium 5.9
Orange (navel) 1 medium 6.1
Papaya 1/2 medium 6.3
Honeydew 1/8 of med. melon 6.7
Banana 1 medium 7.1
Blueberries 1 cup 7.4
Date (Medjool) 1 medium 7.7
Apple (composite) 1 medium 9.5
Persimmon 1 medium 10.6
Watermelon 1/16 med. melon 11.3
Pear 1 medium 11.8
Raisins 1/4 cup 12.3
Grapes, seedless (green or red) 1 cup 12.4
Mango 1/2 medium 16.2
Apricots, dried 1 cup 16.4
Figs, dried 1 cup 23.0
(BTW - I beleive watermelons have a pretty high GI...so one would be far better off substituting green bananas in your salad recipe)
This is why I posted a grilled
watermelon recipe. In food science, heat can change the chemical composition of food. In this case the sugar is burnt off (dehydrated in this case leaving more pulp than sugarwater
2. Eat organic and raw whenever you can. The taste is better, better sustainability, less toxins (pesticides & herbicides). Not all foods have to be organic. Based on taste, budget and availability (local). Less processing the better.
Here is a list of Spidey's essential organic foods based on the amounts of pesticides used and the sometimes porous nature to retain said toxins. Print it out and stick on fridge to read before going shopping!
Foods you can buy non-organic and you won't necessarily die a slow pain ridden death...
Meats should always be as organic as possible.
3. Go local. Eat local meats, veggies and fruits. More sustainable and you can meet the producers. You want cheap garlic from China? Go ahead...where does it really come from with what methods? Don't worry, healthy Canada will protect you.
4. Buy in season fruits and veggies. Do you really need raspberries in February from Chile? Even if organic they are shipped unripe. Learn the nutritional value of local foods. Varies your diet throughout the year.
Lentils are a complimentary protein. Nothing wrong with lentils, they just should not be depended upon alone to fill your bodies protein requirements.
5. Not all protien is created equal. There are complete and incomplete sources of protien. I have researched this alot as this is the area which concerns me the most. Lentils and beans are not the best source of complete protein (eggs are awesome
Actually sea vegtables are the best (which I have posted about before).
Soy, especially processed like tofu is not good for you even though high in protein. There are issues with hormones and soya. If you do eat it make it organic. Just not too much. GMO...don't even get me started on that soya...
And remember....Soy is positively evil if not properly fermented
Sooooo that means no Soya milk, edamame or soya products
I am also a huge supporter of hemp. Great protien if not complete but as with all foods sometimes the additional nutrients it contains is an uberfood
like sea veggies...
6. Cut out bad fats. No fries or deep fried anything (bye bye potato chips hello baked )Balance of good fats like the Omegas...
Protein, Fats and carbs balance is essential. Think of it as Body, Mind & Soul...
Like I said, I am no expert, most of this info is available on the net. Just be careful of the 'credible sites' .
I am lucky enough to have a conversation with my mate about this and is on the same page as me (although I am the organic raw guy, she the nutrient rich one.
I will post more health rich recipes for my CC bros who I want more than anyone to live and post forever...