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The Good Health Diet suggests a number of important points for improving your general
health and well being. These are:
1. Choose a Nutritious Diet
Choose a wide variety of fresh and colorful foods to provide meals that are healthy and easy to prepare.
Avoid boxed, processed foods. Avoid microwaving – it jumbles the molecules to heat and your body
then doesn’t recognize the food. It will store it as fat or toxins. Food tastes better reheated in a pan, or
cooked fresh.
2. Control Your Weight
Prevent obesity by cutting back on fats, sugar and alcohol. Reduce the size of servings (say 'no' to
seconds) and increase physical activity. Eating less is healthier and puts less stress on the body.
3. Eat Less Fat
Select fish, poultry and lean meats; trim excess fat from meat and the skin from poultry. Limit the
amount of butter or margarine. 'Good' fats are an important part of the diet. They play a crucial role in the
state of your health, so it is not a good idea to exclude them altogether. The best oil to use for cooking is
olive oil as it is less likely to form trans fats when heated. Use the minimum of cooking fats. Cold
pressed flaxseed oil is the most nutritious. Spreads include tahini (sesame seed paste) and almond
paste. Limit the intake of full-cream products, fried foods, fatty takeaway and snack foods. Choose
foods that have been prepared without added fat. Always Read LABELS!
4. Eat Less Sugar
Avoid or reduce sweet foods such as candies, sugar, soft drinks, syrups, biscuits and cakes. Even
processed white flour baked goods such as crackers, muffins, and many cereals will create a high-
glycemic response as the starches turn to sugar rapidly in the body. Reduce the sugar in recipes to
half. Use fresh fruit instead of canned fruit. Discourage sweet snacks, especially for children. Instead,
increase fresh fruit, vegetables and complex carbohydrates that contain starch and fibre. AVOID
aspartame, equal, nutra-sweet and all other artificial sweetners. (Highly toxic!) Use honey, maple
syrup, or stevia as needed.
5. Eat More Fruit and Vegetables
Eat more fruit and vegetables in general, including dark green vegetables. Eat one salad containing at
least five different vegetables per day, varying the vegetables you use. Salad vegetables are extremely
nutritious and provide adequate starches and fibre. Choose wholegrain products, prepared with the
least amount of processing possible. Vegetables should be lightly steamed. Many vitamins are
destroyed by excessive cooking, or left behind in the water after boiling. Cut fresh vegetables into small
pieces and place them in a stainless steel steamer for only four to six minutes. They should still be
crisp on the inside when "cooked." Try to eat a minimum of two pieces of fruit per day. Eat fruit between
your meals, or away from other food (especially carbohydrate), as fruit does not combine well with other
foods.
6. Drink More Water (and less alcohol)
Use water in preference to any other drink, especially soft drinks, coffee and tea, cordials and alcohol.
Use water filters and purifiers if your water supply is not pure. Drink two glasses of pure water upon
rising, to flush your system. Repeat again mid afternoon or two hours before bed. Try to drink fluids
between meals, not with meals as too much water will dilute your stomach acids and hinder protein
digestion. Aim to drink at least six to eight cups of water per day. Most people's intake of water from
foods is greatly reduced, as they do not eat the ideal diet. Organic fresh fruit and vegetables contain a
high percentage of pure water.
7. Use Less Salt
High sodium intake may raise your blood pressure. Use few salty processed foods, including canned
vegetables, meats, chips, crackers, sauces and meat pastes. Read labels on canned and packaged
foods for their sodium content. Use little or no salt for cooking and at the table.
8. Eat only WHOLE grains. These are still in the whole seed form, not ground. Use sprouted grain
breads, bagels, etc. Try sprouted rye instead of wheat. Sprouted bread companies include Alvarado St.
Bakery, Ezekiel bread, Essene bread. Also, eat ONLY high-fiber, low carb cereals. Avoid cereals high
in sugars. Look for 7 – 10 grams of fiber and some protein. Eat only real oatmeal (not instant), brown
rice.
Important Extra Tips:
Do not eat animal meat every day. When you do, eat small portions
Limit tea and coffee intake. Drink water right after.
Eat fish at least twice a week.
Vary the foods you eat – the more variety, the more nutrients.
Chew your foods well, at least twenty times before swallowing
It is best not to eat if emotionally upset or angry as this impedes digestion.
Sit and relax when you eat – don’t stand, watch TV, drive, etc.
Use good digestive enzymes when eating cooked meals.