Whole, organic foods as close to the natural state as
possible are best. Please help your
body by staying away from processed foods in any of the following categories.
1. Eat at least 8-10
servings of fresh fruit and vegetables per day. Two fruits and 8 vegetables. Of the vegetables, at least two of them
should be green. A serving is 1/2
cup. Do not bother with canned fruit or
veggies. Canned vegetables have little
nutritional value and usually preservatives and sodium. Canned fruit is usually stored with syrups
containing large amounts of sugar.
Frozen vegetables are okay in a pinch.
Fresh is best. Feel free to eat
your veggies raw if you like!
2. Eat 5-6 servings
of whole grains and legumes every day.
Servings are 2-3 ounces. Whole
grains include the following: Oatmeal,
cous cous, brown rice, barley, quinoa, millet, muesli, bran of any type, whole
wheat, amaranth, bulgar, flax seed, rye, spelt, wheat berries. A legume is any bean you find dried in a
bag. Fruits, vegetables and whole grains
should be about 40% of your calories.
3. Include protein
every time you eat. Your diet should be about 30% protein. Limit red meat to once per week. A meat serving is 3 oz. Proteins are: nuts, seeds, legumes, fish,
chicken, meats, soy products, and dairy products. For example, if you are going to have a whole
grain waffle with fresh fruit for breakfast, add a handful of chopped nuts for
added protein, texture and taste.
4. Make sure all your
meals have fiber! You need 35 grams of
fiber per day. You will find fiber in
whole grains, fruits and vegetables, and legumes.
5. Fats. Use only monounsaturated fats like cold
pressed organic olive oil and ghee to
cook with. Hydrogenated oils are
absolute NO’s. Eat nuts, seeds, and
avocados. Use fats in small
amounts. Even the good ones are high in
calories. No more than 30% of calories
should come from fat.
6. Sugar. Stay away from sugar! Use natural sweeteners like Stevia, raw cane
sugar or molasses and honey. Use them
sparingly and try to ween your taste buds away from sugar. Almost everything pre-made in the US has sugar in
7. Eat nothing with high fructose corn syrup
or hydrogenated oils. HFC is not a sugar
and is not natural.
8. Drink lots of
purified drinking water. As a rule, stay
away from tap water. The cheapest way to
get clean, pure drinking water is to buy an RO system for you home. The delivered bottle waters are not even as
clean and fresh tasting.
9. Take your