Since reading Doug Graham’s book ‘The 80/10/10 Diet’ we’ve become a bit more wary of our flamboyant fat consumption. As a first step, we’ve decided to not buy anymore olive oil, which used to be an absolute staple for salad dressings. Instead we’re now using ½ mashed-up avocado, often with some grated cucumber to strech the dressing. Not that bad!
Our main issues with oils are:
- oils are a fractionated ‘food’ product devoid of fiber, carbohydrates & protein that normally accompany the whole foods from which they were derived, leaving a 100% fat product;
- shortly after extracting any oil from it’s source & fiber, early-stage rancidity sets in and micronutrients become damaged.
We’re also decreasing our consumption of nuts, seeds and avocados. That is, David and Judith are, the kids are eating a higher fat diet according to their different nutritional needs (we believe; e.g. human breast milk is reported to have an average of 55% of calories from fat… and what would be more perfect for a small child than breast milk??).
Many esteemed doctors and researchers have stressed an ‘ideal’ intake of fats as being only between 10-20% of our daily calories (Graham, 2006):
- to attain this 10-20% fat ratio, we’re aiming to significantly decrease our seed & nut intake along with extracted oil while increasing our fruit and veggie intake (Graham, 2006);
- this way, we replace the relatively ’empty calories’ of straight oil with a good amount of minerals and vitamins (Davis & Melina, 2010).
Judith in particular is making sure to eat enough food, as she’s breast-feeding and doesn’t want to inadvertently lower her milk-supply!!
Moreover, a low fat diet (20% of calories from fat) is associated with a better conversion rate of Omega-3 fatty acids to AA, EPA and DHA than a high fat diet (45% calories from fat).
- this is particularily important for nursing mothers as DHA is an essential nutrient for the development of healthy infants, specifically for their nervous system and brain;
- the conversion rate for young women in child-bearing age is typically more efficient than in older people, but it may be useful to aid this process by ensuring a conducive ratio of omega-3 to omega 6 fatty acids:
- Oils, nuts and seeds are generally much higher in omega-6 than omega-3 fatty acids, so we’re mindful not to overeat these foods.
- To boost our intake of omega- 3s, we’re increasing consumption of irish moss, wakame and greens (Davis & Melina, 2010).
- Interestingly, the fat calories in human milk is fairly consistent (averaging 55%) but the type of fats in the milk mirror the mother’s diet (Khan, 2004). All the more reason to ensure a good ratio of omega fatty acids!
Davis, B., Melina, V. (2010) Becoming Raw. The Essential Guide to Raw Vegan Diets. Summertown, TN: Book Publishing Company
Graham, D. N. (2006) The 80/10/10 Diet. Key Largo, FL: FoodnSport Press
Khan, S.L.P. (2004) Maternal Nutrition during Breastfeeding. New Beginnings 21 (2), 44