Table 6.

5 Explanation of the wheel of integrated nutrition

Wheel of Integrated Nutrition

Plant Food Meat Fish & Seafood
Food Production
Look for fresh fish low in heavy metals
Non-GMO and pesticide/herbicide free Look for grass-fed, free-range, organic (Atlantic mackerel, Arctic char, Herring,
Organic
foods are best. meats. rainbow trout, wild or canned salmon,
sardines, and anchovies).
Locally farmed, environmentally sound, and sustainable farming and production practices are best. Supporting local farmers also
Sustainable
supports the local economy and reduces environmental impact of food transportation.
Reduce or avoid fish highest in heavy
Some foods contain multiple toxins applied by farming or ground contamination. Food
Non-Organic/Non-local metals (i.e. marlin, orange roughy, sea
from distant, non-sustainable farming is worst.
bass, shark, swordfish, and tuna steak).
Food Processing
Unprocessed No processing is best to preserve nutrient content and minimize contamination.
Freezing preserves most nutrients temporarily. Other methods of preserving may increase sodium content, introduce carcinogens,
Lightly processed
or increase risk of some diseases. Light processing includes cutting or chopping.
Increasing heat and duration increases the damage to foods and loss of nutrients. Heavy mechanical processing (i.e. grinding)
Heavily processed affects digestibility and increases potential for contamination. Chemical processing (i.e. bleaching) can be carcinogenic. Irradiation
may degrade nutrient availability.
Food Preparation
Only sushi-grade fish and seafood should
Most plant foods should be eaten raw In most cases, meat should not be eaten
Raw be eaten raw, and may still contain
after washing. raw.
worms or toxins.
Steaming, boiling, and baking are best Most meat, fish, and seafood require cooking to an appropriate internal temperature
Cooked
cooking methods. to destroy bacteria.
Overcooked plant foods may produce
carcinogenic substances (toxic Overcooked meat, fish, and seafood can produce carcinogenic substances (polycyclic
Overcooked
acrylamide). Avoid frying and deep- aromatic hydrocarbons or PHAs). Avoid frying and deep-frying.
frying.
Food Consumption
Present Enjoying and appreciating the food and preparation is best for digestion.
Distracted Distraction can lead to overeating and poor digestion.
Disordered eating Eating too much or too little of any food has negative consequences.

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