Eating Right – What to Eat (For the Health of It!)

Eating RightNutrition Recommendations

This is a simple nutritional “eating right” guide.

Eat 3-5 pieces of raw fruits and vegetables of your choice – the more the better!

If you are hungry between meals, try eating nuts and dried fruit, raisins or berries (be sure there is no sugar, preservatives or sulfites added).

Beans, peas, seeds and nut butters (peanut, almond, sesame or cashew) are all good snacks. Be sure there is no hydrogenated oil in the butters.

If you have a health problem, consult a physician who is trained in nutrition before you make any radical changes in your nutritional program.

Avoid the 7 Myths of Nutrition

Eating right and eating healthy means avoiding even what’s hidden from you…

  1. Alcohol – It even hides in cough syrup.
  2. Meat – Yes, even chicken, fish and other “white meats.”
  3. Dairy -Milk, cheese, ice cream, sherbert and frozen yogurt.
  4. Sugar – Candy, honey, corn syrup.
  5. Coffee – Yes, even decaffeinated and espresso!
  6. Soda -Yes, even diet soda.
  7. Aspartame – It’s methyl alcohol! Look closely at ingredients lists.

Eating Right…

Breakfast

Eat fruit and drink water (limit to 3-5 pieces a day). Be sure to eat both. Use a variety of fruits. Try new fruits each week.

Suggestions, but not limited to:

  • Apples
  • Plums
  • Bananas
  • Star Fruit
  • Pears
  • Melons
  • Pineapple
  • Cherries
  • Kiwi
  • Grapes
  • Grapefruit
  • Nectarines
  • Oranges
  • Peaches

Lunch or Dinner

Choose one of the following for lunch or dinner.

  • Vegetable salad, with lots of vegetables such as squash, peppers, carrots, snow peas, green beans, tomatoes, etc. (Try salsa or a healthy salad dressing). Spinach,
  • carrots, broccoli, peas, corn.
  • Fruit salad, with lots of fruit – try a mixture of fruit (naturally).
  • Fruit shakes: Blend fruits together and enjoy a delightful drink!
  • Homemade vegetable soup or stew.
  • Stir – fry vegetables
  • Organic almond, cashew, or coconut milk.
  • Apples and bananas with nut butter.
  • Baked potato or baked sweet potato (try salsa or pasta sauce for a topping).
  • Navy beans or collards

 Healthy Vegetarian Cuisine

  • Mexican
  • Korean
  • Japanese
  • Middle Eastern
  • Indian
  • Thai
  • Chinese
  • Italian
  • Oriental Foods (Japanese, Chinese, Thai, Korean): Be sure to order with no MSG or Chicken Broth.

If nothing on menu appeals to you, ask them to prepare a vegetarian meal.

Use More of These…

  • Fresh fruit (3-5 pieces max per day)
  • Fruit juice, diluted with water
  • Natural nut butters
  • Raw nuts
  • All seeds (sunflower, sesame)
  • Common potato or corn
  • Yams and sweet potatoes
  • Legumes (beans, peas, lentils, soybeans, garbanzo beans)
  • Dried fruit (no sulfites)
  • Natural Granolas
  • Organic rice, almond or coconut milk
  • Sprouts
  • Tofu
  • Fresh vegetables (try new vegetables you haven’t eaten before)! Including artichokes, beets, broccoli, brussel sprouts, carrots, cabbage, cauliflower, celery, chard, cucumbers, fresh vegetable juice, green beans, mushrooms, radishes, spinach and other greens, squash, tomatoes, avocado, most frozen vegetables).
  • Anything that grows from the ground!

Use Less of These…

  • Alcohol
  • Meat
  • Dairy
  • Sugar
  • Coffee
  • Soda
  • Aspartame
  • All Hydrogenated Oils
  • Canned Soups
  • All Chicken and Beef
  • Margarine
  • Candy
  • White Rice
  • White Flour Pastas
  • Pickles
  • Bouillon or Consommé
  • Sauerkraut
  • Artificially-Seasoned Popcorn
  • Fruit in heavy syrups
  • Nuts, roasted in oil
  • Potato chips and other chips
  • Snack crackers; soda crackers
  • Meats – frankfurters, bacon, luncheon meats, ham, sausage, organ meats, turkey franks
  • Commercial baked goods and cakes from mixes
  • Dairy Products – ice cream, milk, cheese, sherbert and frozen yogurt
  • Cereal with added sugar, instant cereals; All bran or corn flakes
  • White bread products; Biscuits, Muffins or Pancakes

For more information, see our “Eating Right Guide – For the Health of it!