Basic Nutrition Suggestions

1. Drink at least 8 cups of water per day

2. Limit simple carbohydrates intake

3. Use smaller portions but eat more often

4. Start meals with a salad

5. Stay within 1,500 calories per day if you are trying to lose weight

6. Include a variety of fruits and vegetables

7. Chose lean meats (turkey, chicken, fish)

8. Avoid high carbohydrate foods such as pasta and breads

9. Try to get 25 - 35 grams of fiber per day

10. Chose foods that are as close to nature as possible

11. Avoid fried foods, chose grilled, baked or broiled instead

12. Take a daily multivitamin supplement

10 Foods you should always include in your diet

1. Berries
2. Citrus
3. Vegetables
4. Whole grains
5. Salmon
6. Legumes
7. Nuts and seeds
8. Lean protein
9. Tea
10. Olive oil

Find more health promoting foods and ways to include them in your meals.

Healthy Eating Suggestions

How different foods are digested effects how you feel and how much nutrition is actually absorbed and available for your body to use.  Follow the suggestions listed below to get the highest amount of nutrients into your system.  It will keep you healthier and more energized throughout the day.

RULE #1:

Do not combine pure fats (butter, cream, bacon fat) with high starches (potatoes, rice, pasta, bread, cereal, sweets) at any one meal. If you're having primarily carbohydrates at a meal don't eat any fats. If you're having potatoes for lunch and a sweet dessert, don't put butter or sour cream on your potatoes. Likewise, if you're having fats don't eat any carbohydrates. If you're having bacon or eggs for breakfast, don't eat cereal or bread.

RULE #2:

Don't combine acids and carbohydrates. Don't take buttermilk, orange juice, lemon juice, grapefruit juice or vinegar at any meal that also includes high starches and sugars.

RULE #3:

Do not combine high proteins (meat, fish, eggs or cheese) with high starches (potatoes, cereals, breads, sweets) at the same meal.  Sugars both inhibit the secretion of the hydrochloric acid in the stomach as well as combine with the free hydrochloric acid that is present in the stomach.  Both of these actions interfere with the digestion of proteins, which must have that acid, by lessening the amount of hydrochloric acid in the stomach.

Conversely, if proteins are being digested in the stomach and there is more acid there for the sugar to combine with (pick up and take along to the small intestine), then it will require just so much more alkaline secretion from the pancreas to neutralize the extra acid before it goes to work on the sugar. And the same is true of starches that are potential sugars. Not only do the sugars interfere with the digestion of the proteins, but the proteins make digestion of the sugars more difficult.

Here Is Why:

Proteins are digested largely in the stomach , by the gastric juice, which is acidic. One of the most important constituents of the gastric juice is hydrochloric acid. Another important ingredient of gastric juice is pepsin, which splits protein only in an acid medium. In other words the stomach must be acidic in order to digest protein.

Carbohydrates, on the other hand, digested largely in the small intestine, principally by the pancreas secretions, which are alkaline. One of the most important constituents of this process is amylase, which splits the starch only in an alkaline medium. On their way through the stomach to the small intestine, the carbohydrates not only inhibit the secretion of hydrochloric acid in the stomach but also combine with some of the free hydrochloric acid there making it more difficult to digest the protein.

These are two distinctly different types of digestion: an acid digestion for proteins (meat, fish, eggs, and cheese) and an alkaline digestion for carbohydrates (sugars and starches).

Fats follow a different course - they leave the stomach largely unchanged and upon entering the small intestine cause the gall bladder to empty bile into the small intestine. Bile emulsifies the fat and releases fatty acids, which can neutralize alkaline secretions in the small intestine. If these fatty acids are produced in the intestine while carbohydrates are being digested there, the alkaline secretions that are part of the carbohydrate digestion will be neutralized, and the action of the amylase will be inhibited. The undigested carbohydrates will be left free to ferment and produce gas.

Neither fats nor starches have to be eliminated or restricted on that basis in most cases. Simply eat them at different times.

Be sure to read about Food Synergy and learn which foods to combine and which foods not to combine.  Following these suggestions will assure that you are getting the most nutrition out the foods you eat.

Healthy Recipes coming soon

 

In addition to eating healthy you should also take vitamin and other supplements to fill in any nutrients that may be lacking or missing in you diet. 

 

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