In Loma Linda the Adventists…
Eat lots of fruit and vegetables, with the Adventist Dietetic Association recommending 9 servings daily. Many of them eat organic produce when possible.
What we can do:
- Aim for 6 servings of vegetables and 3 pieces of fruit daily for a good intake of fiber and antioxidant vitamins and minerals as well as other highly beneficial phytochemicals.
In Loma Linda the Adventists…
Tend to have a relatively low body mass index, partly due to the low saturated fat and sugar content of their diet. Lacto-ovo vegetarians (those including dairy and eggs but not meat) were found to have a lower body mass index than meat-eating Adventists.
What we can do:
- Avoid fatty and sugary food (yes, that does include pastry) and avoid overeating so as to maintain a healthy body mass index. Fat tissue is known to release inflammatory chemicals which contribute to heart disease and cancer and it also raises the risk of getting diabetes.
In Loma Linda the Adventists…
Eat nuts, seeds and legumes regularly. Adventists having nuts five times weekly were found to have about half the risk of heart disease regardless of gender and whether or not they were vegetarian.
What we can do:
- Eat legumes for fiber and vegetable protein and nuts and seeds for fiber, protein and heart-protective vitamin E.
In Loma Linda the Adventists…
Eat a substantial breakfast and lunch and a light dinner.
What we can do:
- Improve digestion and keep weight down by following the mantra ‘breakfast like a king, lunch like a prince and dine like a pauper.’ Eating less in the evening also improves sleep quality.
In Loma Linda the Adventists…
Eat plenty of whole grain breads, cereals and pastas – around 6 servings daily or more for very active people are recommended by the Adventist Dietetic Association.
What we can do:
- Eating large amounts of grains is not ideal since even whole grains in excess can raise blood sugar levels too high; grains containing gluten, especially wheat, can also be hard to digest. However, including some easily digestible grains in the daily diet is a good way of getting fiber, B vitamins and minerals. Use whole grains rather than refined grains.
In Loma Linda the Adventists…
Include moderate amounts of low-fat yogurt, cheese and milk in their diet.
What we can do:
- Use dairy products in moderation or sparingly and choose low fat organic varieties. Live yogurt can be beneficial to gut health as it provides probiotic bacteria, essential for immunity of the gut.
In Loma Linda the Adventists…
Include eggs, but no more than three weekly are recommended.
What we can do:
- Include eggs regularly as these are an excellent source of protein as well as eye-protective lutein and zeaxanthin. Use free range, organic eggs for a more yellow, nutrient and flavor-rich yolk as well as superior omega 3 content. Poaching or boiling preserves nutrients better than frying.
In Loma Linda the Adventists…
Are advised to make sure that if they are vegan they have a source of vitamin B12 as this important vitamin is difficult to obtain from a vegan diet (one of the few sources is the blue-green algae, chlorella). They are also advised to take care to get sufficient zinc, calcium and iron.
What we can do:
- Take care, if vegan, to get enough protein and minerals from beans and legumes and vitamin B12 from chlorella or supplements if necessary.
In Loma Linda the Adventists…
Believe that all flesh foods including meat, fowl, and fish are best avoided.
What we can do:
- Fish and lean fowl in moderation can be a good source of nutrients including lean protein and omega 3 fats. Meat should be limited since it is usually high in saturated fat which is linked with heart disease and cancer, partly due to its pro-inflammatory effect. Shellfish, when from a quality supplier, can be a good source of protein and zinc.
