Nutrition Dietary Guidelines

Dietry guidelines

Reduce risk of degenerative diseases, including kidney, liver & heart failure, want to improve vitality, have followed a low reactive diet & wish to return to a healthy eating plan.

General dietary guidelines

  • Eat two different seasonal fruits. Stewed fruit if your digestion is weak
  • Eat at least 4-6 vegetables
  • Eat one protein a day, either animal source or a combination of vegetable sources
  • Eat one carbohydrate
  • Eat at least 2 green leafy vegetables a day.
  • Eat fruit between meals 50-60% of the food you eat should be raw or lightly cooked

Golden rules of eating

  1.  Don't eat when stressed
  2.  Sit down and relax before eating, this activates the PSNS
  3.  Don't eat on the run
  4.  Chew your food 32 times
  5.  During stress and acute illness have convalescent food, soups, broths, vegetables, juices
  6.  Limit bread, have 1 slice instead of 2. If you have IBS, cut it out altogether
  7.  Diet should consist of 80% alkaline: 20% acid foods
  8.  Proportions 6 vegetable, 2 fruit, one protein and one carbohydrate 9. Variety is the spice of life
  9.  Rotate grains to reduce allergy
  10.  Combinations. Separate carbohydrates and proteins. Have one at lunch and the other at dinnertime. Have fruit on their own at least 3 hours before or after a meal
  11.  Cook without water. Steam, broil, bake, stir-fry in a little oil, preferably olive, grape seed, sesame, safflower, cold pressed
  12.  Only use stainless steel. Stay clear of non-stick, aluminium, plastic
  13.  ½ an hour before breakfast, drink lemon juice in warm water or apple cider vinegar and warm water
  14.  Avoid drinking liquids with meals as this dilutes your HCL.
  15.  Avoid, refrigerated or icy food or drink
  16.  Avoid fried, fatty foods of processed foods with hydrogenated oils such as dry biscuits or margarine

Foods to Avoid Foods to Increase

Reduce sugar and refined carbohydrates intake

This includes sucrose, table sugar, white or brown, glucose, honey, fructose, lactose, maltose, including, biscuits, cakes, muffins, muesli bars, soft drinks etc Use white flour occasionally. Bakers White flour contains aluminium as a free-flowing agent.

Avoid hydrogenated fats

Avoid fried foods, pies, except homemade, sausages, preserved meats and canned foods.

Reduce dairy intake

We drink the highest amount of milk in the world and have the highest rate of osteoporosis and asthma. Go figure. Choose soft cheeses and low-fat yoghurt instead of milk. The lactose in yoghurt is converted to lactase during fermentation.

Increase your consumption of vegetables

You cannot eat too many. Eat every colour. Eat seasonally. Eat all the green leafy vegetables, they are incredibly detoxifying and health promoting.

Increase fibre intake

Good high fibre food include, Grains and legumes such as chickpeas, lentils, mung beans, black beans, adzuki beans, berlotti, black-eyed, split peas etc. Fruits and vegetables are also a good source of Cereals, like, rye, oats, polenta, brown rice and buckwheat can be made into porridges. Do not rely on one type of grain for your fibre need.

Variety is the spice of life

Remember, eating should be a pleasurable experience and a social event!!!

Moderate alcohol consumption

Remember 2 glasses a day is classed as alcoholism and a woman's liver is ½ the size of man's. Although 1 glass of red could be considered medicine :) and beats antidepressants.

Limit your intake of salt

Use vegetable salts instead. Salt is simply something we do not need more of.

Eat fresh foods in season

Eat organic if possible. Modern farming practices leave the soil deprived of nutrients, they only put phosphorus and nitrogen in so our vegetables are deficient in nutrients. Visit your local farmers market or street seller. Avoid vegetables from the supermarket chains. They have often been in cold storage for prolonged periods and are deficient in vitamin c and folic acid in particular.

Avoid numbers

Although some numbers are harmless. Buy a decoder, get online, but find out what's in your food. Additives such as colourings, preservatives, emulsifiers, texturisers, and flavourings have short-term and long-term detrimental effects.

Ensure adequate and quality protein intake

Choose lean meats, deep-sea fish, the ones with the big eyes, free range and chemical free poultry, nuts, seed, beans, yoghurt and are rich in protein. Eat no more than the size that would fit in the palm of your hand 3 times a day i.e., a handful of nuts, a small slab of tofu or a piece of steak.


Complement your healthy eating habits with;

  • Regular physical exercise, at least 1 hour 3 times a week
  • Regular mental exercise, ie, reading, writing, creative activity, hobbies, musical instrument
  • Have a goal in life. What is your blue sky opportunity?
  • Get the job done, A stitch in time, saves nine and why put off until tomorrow what you can do today
  • Keep your environment tidy. They say the inside of your house represents the inside of your mind. What's on your mind?
  • Avoid unnecessary medication
  • Remember Maslow's triangle to self realisation

For further details on this topic, to lecture for your group or institution on this subject. or to arrange an online appointment contact Carina This email address is being protected from spambots. You need JavaScript enabled to view it..

Carina Harkin BHSc.Nat.BHSc.Hom.BHSc.Acu.Cert IV TAE. 

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