Dietary Suggestions – Healthy Eating for a Healthy Body

“An ounce of prevention….”

There is no longer any question on whether diet and nutrition will prevent disease and help restore health.  The debate comes in determining exactly what a healthy diet is.  We are all different, we have different needs.  The following list of foods is based on general information available about the quality of our foods today.

Our dietary suggestions are broken down into the following categories:

Foods to Eliminate          Foods to Eat Sparingly         Foods to Eat in Moderation

Foods to Increase           Special Diets

Foods EliminateThese foods put a great burden on the body.

  • Commercial Dairy Products: milk, cheese, ice cream, yogurt… *Testing of these foods show high concentrations of antibiotics, growth hormones, pesticides, etc. These toxins become concentrated in milk products.
  • Sugar: for some this may include raw honey, maple syrup, and the “good” sweeteners.  Sugar increases inflammation, destroys the “good” bacteria, feeds the “bad” bacteria, and is a know immune suppressor.
  • Processed foods: almost anything in a box, can, or package. These foods are often chemically altered, filled with preservatives, food additives, and many questionable chemicals. They also lack wholesome, nutritional value.
  • Fried, fatty foods: especially fast food. This includes heated oils (and heated oil rich foods like nuts) which are turned into “trans-fats”.
  • Pork: a “scavenger”, the meat from pigs are high in parasites.
  • Caffeine: commercial coffee, tea, and soda.  Not only are we consuming too much caffeine, these products are laden with chemicals and pesticides.
  • Inorganic sodium products: this includes the salt shaker and most processed foods.  Sodium is needed by the body, however, too much sodium from unnatural sources has the potential to create much disruption in bodily chemical processes.
  • Artificial sweeteners: especially aspartame and sucralose.  Artificial sweeteners are highly inflammatory chemicals that breakdown into harmful substances like formaldehyde and methyl alcohol.  They can also disrupt insulin responses of the body.

Foods Sparingly 1These foods are often problematic for many of the conditions we face today.

  • Cook tomato products: tomato sauce, spaghetti sauce, pizza sauce, etc. These foods are very acidifying.  While high in lutein, should be consumed in limited portions by sensitive individuals.
  • Nightshade Vegetables: These foods contain toxins which may contribute to conditions such as arthritis, calcium depletion, and stiff joints.
    • Tomatoes
    • Potatoes
    • Eggplant
    • Peppers (Red, Green, Sweet, Hot); includes spices such as paparika
  • Gluten Products and Grains: Linked to many “gut” issues, gluten containing foods are often derived from GMO grains.  Grains like whole wheat have been altered (hybridized) to the point they have been genetically altered and are responsible for many of the allergies we see today.
    • Barley
    • Rye
    • Triticale (a rye/wheat hybrid)
    • Wheat, including varieties like spelt, kamut, farro and forms like durum, semolina, bulgur
  • Dairy products, Organic: can be highly mucous forming in some individuals, or during certain illnesses.
  • Sweeteners: Honey, maple syrup, agave. Barley malt, rice syrup.  When it comes down to it, sugar is sugar.

Foods ModerationThe following foods are considered helpful to maintain or build good health, however, we maybe consuming too much (or too little) of these foods for a healthy balance.  Not all of the foods listed here are necessary (such as stevia and coffee) however, can be consumed in moderation by most people.

  • All animal products:
    • Fish is the easiest of the flesh foods to digest.
    • Eggs: a good food if they are “yard” eggs from chickens fed organically and raised in the open instead of cages. Eggs should also be soft cooked to preserve the fat soluble nutrients in the yoke.
    • Chicken: easier to digest than meat. (Always use “free ranged” chickens without the use antibiotics).
    • Beef: “grass fed” beef grown the old fashion way! No growth hormones or antibiotics please!
  • Whole grains: includes brown rice, millet, oat groats, etc.
  • Organic, whole milk, yogurt: replenishes the friendly flora (good bacteria in the gut).
  • Stevia: herbal sweetener, 200 times sweeter than sugar; balances blood sugar, alkalizing.
  • Coffee, organic:  long thought to increase your risk for cardiovascular disease and other serious illnesses, coffee is showing promise in promoting a number of health benefits.  While caffeine is considered an addictive drug, coffee (made from whole roasted coffee beans) is also a whole food, containing a wide range of micro-nutrients in addition to caffeine.

Foods Increase   Then God said, “I give you every seed-bearing plant on the face of the earth and every tree that has fruit with seed in it. They will be yours for food.”  Genesis s 1:29

  • Fresh, raw fruits: (on an empty stomach)
  • Fresh, raw or steamed/cooked vegetables: Be sure to include vegetables of all colors. Ex. green, red, orange, yellow, etc.
  • Essential oils from raw avocados, coconut, raw nuts and seeds (soaked in pineapple juice or water).
  • Beans, peas, and legumes: While some individuals need to limit intake, properly prepared, this food contains nutrients and fibers helpful to the body.
  • Fermented soy products: such as miso, natto, and tempeh.
  • Fermented foods: Cultured vegetables, sauerkraut, yogurt, kim chi, etc.
  • Sea vegetables: an excellent source of minerals and iodine for the thyroid

Foods SpecialSpecialized diets can help with specific health concerns or gut issues.

  • Auto Immune Protocol
  • Paleo
  • Gaps Diet
  • Vegetarian Diet
  • And more… to be added…

Disclaimer:  The above lists of dietary suggestions are suggestions only. They are not intended to replace the dietary advice of your doctor or medical dietitian. If you have a medical problem please check with your doctor for your specific dietary needs.

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