General Dietary Guidelines

[Pallas]

[size="1"]GENERAL DIETARY GUIDELINES[/size]

1. [size="1"]Eat dinner no less than 4 hours before bedtime.[/size][size="1"]
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2. [size="1"]Eating slowly and chewing well, when you are calm and relaxed, greatly increases the absorption of nutrients from your food and keeps you healthy.[/size]
   
3. [size="1"]Eat certified organic fruits, vegetables and meats.[/size]
4. [size="1"]Eat a wide variety of fresh whole (not processed) foods.[/size]
5. [size="1"]Aim for high quality proteins at every meal.  This is essential for good health.  This means tofu, tempeh, beans, peas, fish, organic chicken and meat.  No “mystery meats” like luncheon slices, spam, hot dogs, fake meats, and tofu dogs.  Fresh is best, but canned fish is okay (salmon is better than tuna).[/size]
6. [size="1"]Cooking methods:[/size]

• [size="1"]Best: sauté in olive oil at low temperature, steaming, baking, stir-fry quickly at high temperature.[/size]
• [size="1"]Worst: high-fat deep frying (clogs arteries), boiling (decreases vitamins), barbecuing (creates cancer-causing agents), microwaving.[/size]

[size="1"]Eat 100% vegetarian at least 1 day per week (but keep up the protein!).[/size]
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ALWAYS FOODS:[/size][size="1"]
Fresh fruit (before or between meals)[/size]
[size="1"]Fresh vegetables – especially greens, broccoli, cabbage, Brussel sprouts, beets, red and yellow   vegetables, salads with home-made dressing[/size]
[size="1"]Olive oil – extra virgin[/size]
[size="1"]Plain yogurt – make sure it says “live bacterial culture” on the label – can add honey and fruit[/size]
[size="1"]High quality proteins (see above)[/size]
[size="1"]Cold water fish – at least 3 times per week: salmon, mackerel, herring, cod, sardines[/size]
[size="1"]Tofu and tempeh – 2 times per week[/size]
[size="1"]Organic chicken & meats – 2 times per week[/size]
[size="1"]Whole grain breads (not wheat) like spelt, kamut, rice[/size]
[size="1"]Whole cooked grains, - brown rice, barley, quinoa, amaranth, millet, oats[/size]
[size="1"]Beans – soak overnight and change water[/size]
[size="1"]Nuts and seeds – raw, not roasted or salted, keep in freezer[/size]
[size="1"]High fiber foods – dried fruit, greens[/size]
[size="1"]Onions and garlic – prevent heart disease[/size]
[size="1"]Home-made muffins[/size]
[size="1"]100% whole rye crackers[/size]
[size="1"]Sprouts – prevent cancer[/size]
[size="1"]Water! 1.5 – 2 litres per day[/size]
[size="1"]Green tea – prevents cancer[/size]
[size="1"]Herbal teas[/size]
[size="1"]Milk – almond, rice, soy[/size]
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SOMETIMES FOODS:[/size]
[size="1"]Butter[/size]
[size="1"]Red wine[/size]
[size="1"]Natural cheeses, goat cheese[/size]
[size="1"]Whole grain, wheat bread[/size]
[size="1"]Pasta[/size]
[size="1"]White rice[/size]
[size="1"]Eggs[/size]
[size="1"]Shellfish[/size]
[size="1"]Salt[/size]
[size="1"]Natural  ice cream[/size]
[size="1"]Home-made cookies[/size]
[size="1"]Honey, maple syrup, sorghum, molasses[/size]
[size="1"]Cow’s milk[/size]
[size="1"]Juices[/size]