What seems to be of critical importance to good nutrition is the need to keep
the ratio of plant to animal foods at a high level. For Westerners, this
means a switch from using foods from animal sources as the center of their
meals, to using them as a side dish, or even as a condiment.
Highlights of Advanced Healthy Diet Guidelines:
The basic premise of any good diet is variety, balance, and moderation.
What seems to be of critical importance is the need to keep a high ratio of
plant to animal foods.
There is ONLY one way to get the benefit of Phytochemicals. You have to
eat a diet that is rich in fruits, vegetables, legumes, and whole-grains.
Only you can make the tough choices it takes to change the food that you
put into your body. In addition, only you can choose to release the wonderful healing
power that Mother Nature has given to every one of us.
Improve your Nutrition at the Advanced Level
Having gotten rid of your sweet tooth and STOPPED eating adulterated Fast and Junk Food completely, you now are in a good position to concentrate on making sure that the healthy whole food that your are eating is supplying the right nutrients, in the correct ratios.
Fruits, vegetables, legumes, and grains are edible plants that are full of
nutrients, vitamins, fiber, and phytochemicals essential for good health. Hundreds
of studies have established that diets high in plant-based foods are associated
with lower rates for lifestyle diseases.
Phytochemicals give plants their color, flavor, smell, and texture. They are
plant chemicals that have health-related effects. As plants evolved, they developed
antioxidant compounds, which afforded them protection from molecules of highly
reactive oxygen, as well as other biochemical defenses against bacteria, fungi,
viruses, and damage to cell structures, such as DNA.
There is ONLY one way to get the benefit of these Phytochemicals. You have
to eat a diet that is rich in fruits, vegetables, legumes, and grains.
"There are many biologically plausible reasons why consumption of
plant[-based] foods might slow or prevent the appearance of cancer. ...
Consumption of diets low in plant[-based] foods results in a reduced intake
of a wide variety of those substances that can plausibly lower cancer risk."
Remember, only you can make the tough choices it takes to change the food
that you put into your body. In addition, only you can choose to release the wonderful
healing power that Mother Nature has given to every one of us.
Eating healthy means improving your current diet gradually
and slowly over a long period to the point where
eating healthy becomes routine and pain free.
The Perfect Diet is your goal, but NEVER reality. There
will always be room for improvement.
The health principle of moderation applies to nutrition and eating
EXCESS -- All healthy foods when eaten to EXCESS can be
bad for you, and even toxic. And, may even lead to serious
health conditions, like hypothyroidism.
In order to achieve variety, many people end up eating excessively. Forget about what portions sizes are supposed to be. Think real small, or maybe a couple of tablespoons of each different vegetable.
Most people can obtain recommended intakes of nutrients
in a 3,000 calories a day. But, 3,000 calories a day
is clearly excessive for the low activities levels typical
of modern life.
MODERATION -- The Goal is to eat a variety of healthy foods at a total
caloric rate that will either maintain, or achieve your
ideal body weight over a reasonable period.
Most people can obtain 80% of the recommended allowances
of nutrients in a 2,500 calories a day diet.
Getting 100% of the recommended allowances of nutrients
in only 2,000 calories, a day is certainly possible. But
such results do not come automatically. It takes
a great deal of effort to get all your nutrients from your
DEFICIENCY – Characterized by poor variety that accordingly fails to provide minimal levels of nutrients.
On 1,500 calories a day most people can obtain ONLY
about 50% of the recommended intakes of nutrients from
EXCESS -- Obsessing over eating only organic, fresh foods
or home cooked is non-productive. Nor, are they required
for the earlier stages of good health.
MODERATION -- The Goal is eating an adequate mix of Whole-Foods and minimally processed foods that contain an abundance of plant food factors, referred to a phytochemicals.
ORGANIC -- Once you have achieved the highest levels of wellness possible from having achieved variety, balance, and moderation in your daily diet , THEN and ONLY then would you be in a good position to benefit from the improved quality of organic foods.
DEFICIENCY -- Characterized by consuming mostly Junk
Variety -- Variety means that we should eat a mixture
of foods across the range of food groups and a mixture from within
each food group.
EXCESS -- Excess comes about by trying to include too much
diversity in your daily diet. Variety is balanced over an
entire week. Excess daily variety results in excess total
Eat sparingly red meat, poultry, and dairy products.
Meat and poultry should ideally be served as a condiment to meals, never as
the main course.
The factory farm raised meat and poultry that is being sold in the typical grocery store is NOT very healthy for you.
ORGANIC -- Once you have achieved the highest levels of wellness possible from having achieved variety, balance, and moderation in your daily diet , THEN and ONLY then would you be in a good position to benefit from the improved quality of more expensive organic cuts of meat from free-range cattle, and exotic animals like buffalo.
Dairy -- Is an exception, where higher costing organic free range products will benefit most people, no matter what their circumstances may be.
Eggs -- If you are going to eat eggs at all, why not go for the higher costing omega-3 organic eggs? Omega-3 eggs are mainstream, and are commonly available in many grocery stores.
Cheese -- Consider the low-fat varieties of cheese.
Milk - While drinking milk is probably okay for children with growing bodies, it is unnatural for a mature adult to be drinking the milk of another species. Moreover, growing children do better on a higher fat diet.
Eat 2 to 3 servings a week of fatty fish (salmon, mackerel, sardines,
herring, albacore tuna).
Use Extra Virgin Olive Oil as
the principal added oil, replacing other fats and oils (including
butter and margarine). Do NOT ever heat cooking oil to the point of smoking. The preferred expeller or cold pressed oils (acidity of .5% or less) used for cooking in order
of their health benefits are:
Extra Virgin Olive Oil - Buy small bottles of olive oil with a green color to it, preferably with an Italian certificate of purity. Genuine unadulterated olive oil
is expensive, so beware of bargins.
Light Olive Oil
Coconut Oil - You should use Coconut Oil for cooking and sautéing in a frying pan. Calling it an oil is really a misnomer. It comes in big wide mouth jars that is solid as a rock, at room temperature. You need to use a spoon or a knife to shave off shavings of coconut oil to drop into a frying pan to melt.
A health grade Canola Oil purchased from a health food store.
Peanut Oil - This oil is unhealthy, but is good for unhealthy
Eat an abundance of plant-based foods.
Wherever possible eat seasonally fresh and locally grown foods.
Vegetables and fruits in nutrition are loosely distinguished
by the need for cooking Vegetables, while fruits may be eaten
raw. But the distinction is imprecise and often fails to be totally
Eat two to three fresh salads each week. Most food from plant
sources should be consumed cooked, in order to neutralize any
toxins that they may contain.
Serve fresh fruit as the typical daily dessert.
Grapefruit should be avoided.
Contains a chemical that reduces the efficiency
of the liver ability to detoxify all kinds of toxins.
Potatoes should be avoided as a Core Food.
Don't overlook these plant families of vegetables:
Brassica or Cruciferous vegetables (broccoli, cabbage,
kale, Brussels sprouts, cauliflower);
fruits and vegetables ([dark-green leafy vegetables
and deep-yellow-orange fruits and vegetables] tomatoes,
carrots, dried apricots & peaches, kale, spinach,
Allium vegetables (onion, garlic, leek, chive).
The small hard seeds of cereal grasses, such as wheat,
rice, oats, and corn which are often ground into flour.
Corn is a grain, not a vegetable.
Corn should be avoided as a Core Food.
The carbohydrates that should form the keystones of
a healthy diet come from whole-grains, like brown rice
or oats, from foods made with whole-grains, like whole-wheat
pasta or bread, or from beans.
Legumes & Nuts
Legumes are plants belonging to the bean family. They
refer to seeds that grow in cases called pods. They considered
are legumes, when cooked without the pods. But when
cooked with the pods they are considered to be a vegetable.
Nuts are the fruit of certain trees and shrubs (ex., almond, walnut, hickory, beech, filbert, etc),
consisting of a hard shell enclosing a seed.
Peanuts are a legume, NOT a nut.
Peanuts, peanut butter, and peanut oil should be
avoided as a Core Food. They have some nasty health characteristics that are best avoided, if possible.
The combination of 'Legumes & Nuts' along with
a 'Grain' provides for a complete protein source.
NOTICE -- These nutrition guidelines are:
Intended ONLY for the NORMAL healthy middle-aged adult population. (This
diet is NOT designed for Pregnant Females, Infants, Children, or Teenagers.
Nor, is it recommended for any individual who has some type of serious ABNORMAL
condition, such as Celiac Disease or Diabetes);
Recommended for advanced users who have been working on their nutrition
for two or more years. (Beginners should keep it simple, and stick to the
Basic Healthy Diet Guidelines shown on the Diet introduction
Grounded in science-base information, and totally ignores all considerations
of animal right ethics;
Strictly about nutrition and eating food. (Rules governing exercise, etc.
are covered on other Web pages; and
Based, in part, on the historical reality of the traditional Cretan Mediterranean
Potter JD; Steinmetz K. Vegetables, fruit and phytoestrogens as preventive
agents. IARC Sci Publ 1996;97(139):61-90. PMID: 8923020
"The data support the conclusion that a rice and bean diet is a
well balanced food combination and can serve as a fairly good source of
protein for the adult human."
Vannucchi H, Duarte RM, Dutra de Oliveira JE. Studies on the protein requirement
of Brazilian rural workers ("boias frias") given a rice
and bean diet. Int J Vitam Nutr Res. 1983;53(3):338-44. PMID: 6629673
Mareschi JP, Cousin F, de la Villeon B. [Caloric value of food and coverage
of the recommended nutritional intake of vitamins in the adult human. Principle
foods containing vitamins] Ann Nutr Metab. 1984;28(1):11-23. French. PMID: