Healthy diet guidelines for eating a healthy diet Advanced Healthy Diet Guidelines

Advanced Healthy Diet Guidelines

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.

The basic premise is variety, balance and moderation.

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.
  1. Advanced Healthy Diet Guidelines
  2. Cook your food with Spice
  3. Get Carotenes from your diet
  4. Benefits of Whole-Grains

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."[1]

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.

 

Phytochemicals are in Plant-Based Foods

The basic premise of any good diet is variety, balance and moderation.


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 webpage.);
  • 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 Diet.
  • There is a vitamin D revolution going on. Adequate vitamin D supplementation more than doubles the amount of calcium that you can get from a healthy whole food diet.
Return to Eating Healthy Whole Foods

Additional information in this Web site on Nutrition is located at:

  1. The Nutrition of a Varied Diet
  2. The Nutrition of a Balanced Diet
  3. The Nutrition of Macronutrients
  4. The Nutrition of Micronutrients

Advanced Healthy Diet Guidelines Comments:

References:

  1. Potter JD; Steinmetz K. Vegetables, fruit and phytoestrogens as preventive agents. IARC Sci Publ 1996;97(139):61-90. PMID: 8923020
  2. "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
  3. Vegetables Webster Dictionary, 1913
  4. Grain Webster Dictionary, 1913
  5. 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: 6703646



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