Dietary Guidelines
Whole Foods Diet
- Organic
- Locally grown
- Seasonal
- Fresh
- Balance of Cooked & Raw
Nutrition Principles
- 90/10 – if you have enough of the right thing, your body can handle some of the wrong thing
- Variety – wide range of foods (colorful diet)
- Smallest meal is dinner
- Water – ½ of body weight in ounces (Spring water)
- Gradual, permanent diet change
- Stop eating before you are full
- 3-4 meals & no carbs between (esp for weight loss)
Recommended Foods
- Fresh organic, locally-grown fruits & vegetables
- Low-grain diet (best grains: brown rice, quinoa, millet, buckwheat – these are gluten-free)
- Organic (pasture-fed) meats & eggs www.vegasfoodcoop.com
- Fresh wild-harvested fish
- Sea vegetables, Celtic sea salt
- Beans (except soy), peas & lentils
- Raw nuts & seeds
- Raw, organic wheat germ (e.g. Bob’s or Naturfresh)
- Raw, organic rice bran e.g. Now, Bob’s
- Lacto-fermented foods (read Nourishing Traditions) www.fermentedfarmer.com
- Raw, organic dairy products from pasture-fed cows (see realmilk.com) traditionalnutritionguild.org
- Organic extra-virgin olive oil, coconut oil, flax oil, fish/cod liver oil
- Spring or filtered water (1/2 of body weight in ounces)
- Vegetable juice (juice an amount of veggies you could eat – put them on a plate first) leave in fiber