The ION’s: 3 categories of food

Today is Thursday, May 28th

The Topic or Question of the day

The ION’s: 3: Categories of Food

     Today we will talk about 3 categories of food and how they work in the body.  The categories are:

  • Construction
  • Digestion
  • Infection

Construction Foods

Proteins are comprised of amino acids (building blocks) that make various proteins our body uses to build or repair tissue, form enzymes, and carry molecules our bodies need to the specific receptor sites.  Our body makes several of these building blocks to comprise a protein, but there are several the body must get from food.

Examples of foods containing a good amount of protein:

Meat, fish, poultry, eggs, cottage cheese, plain yogurt, peanut butter, cheese, whey protein, pea/rice protein, soy, milk, beans.  Portions are important! Portions are smaller than you think.  Try to eat some protein at every meal.

What protein could you eat at Breakfast? Lunch? Dinner?

Food that help Digestion

Foods containing fiber aid in digestion. Most Americans are not eating enough fiber. Intake = 11 g on average, needs are 25-30 g

Examples of digestive foods: legumes, tree nuts, fruits/vegetables, oatmeal, barley (beta glucans), wheat bran, wheat germ, and psyllium.  Soluble and Insoluble fiber aid in bowel regulation, fighting cancer, lowering cholesterol, improving irritable bowel diseases, and controlling blood sugars to name a few.

* Some people with GI distress do not digest raw fruits and vegetables well, and must eat them very well cooked.

What digestive foods could we eat for breakfast, lunch and dinner?

Food that Fight Infection

Certain foods are high in phytochemicals, antioxidants, vitamins and minerals. Most are found in fruits, vegetables, nuts and beans.

These foods are good for fighting infection and inflammation. 

  1. Colors are very important.
  2. Almost every disease state encourages intake of fruits and vegetables for prevention as opposed to eating  sugar, fat or salt.

Tip or quote of the day:

Eat those fruits and vegetables!

Take Action Today:

Answer questions of what types of construction, digestion and infection foods you can eat at each meal.



Curds and Whey

Today is Friday, March 7th

The question of the day is:

What are curds and whey?

Do you remember Little Miss Muffet who sat on her tuffet, eating her curds and whey?  Curds are basically cottage cheese (casein) or soft cheese that are formed when enzymes or live cultures are added to milk and coagulate.   Whey is the liquid substance formed and floats to the top.  Whey is then isolated and dried to form whey protein isolate.  Some of these are combined and processed to make whey protein concentrate, a cheaper alternative.  There are several types of whey produced with whey protein isolate being considered the “gold standard.”

Whey digests quickly whereas casein has a slower rate of digestion.  Therefore, each is used by people for different purposes.  80% of milk is made up of casein and 20% is whey.  That is the reason whey is more expensive, because there is less of it.

Tip or the day:

Don’t drain the liquid off the top of your yogurt or cottage cheese.  It is expensive whey!

Take Action Today:

Read up for yourself on whey protein and casein, the differences between isolate and concentrates.  You decide what you will eat or not eat and as I always say… be careful little eyes what you read!  Try to make some sense out of all the articles out there and run some experiments yourself.  Monday I will tell you about my bread experiment!