A New Approach to Eating; A guide to daily nutrition

First, a multi-vitamin/mineral daily. The best vitamins require that you take 1-2 with each or two meals, preferably in the morning; this maximizes absorption. Some people cannot tolerate on an empty stomach, so take with a meal. Early morning should be gentle on your digestive system. Have herbal tea, then an hour or two after rising eat breakfast.

BREAKFAST

• Toast (yeast free, whole grain) with: nut butter, sardines, tuna (no mayo), a squeeze of lime or lemon, beans, avocado, slices of tofu, hummus or babaghanough,

• Hot cereal: Organic oatmeal, steel cut or oat groats, or wheatena or brown rice hot cereal, like farina, with: seeds, nuts, cinnamon, nutmeg or with Rice Dream and apples or pears or apricots (rehydrated) or with feta or goat cheese, also you can add an organic egg.

• Cold cereal: Puffed brown rice, kamut, shredded wheat, familia (without sugar) and you can use Oatmilk, Almondmilk, Ricemilk or Soymilk. Check sugar content, use one without too much sweetener.

• Eggs: Omelet with a variety of vegetables, sautéed onions and garlc, hash browns with olive oil.

• Soup: Lentil or bean, miso, vegetable, almost anything without dairy or meat.

In general, have one form of protein per meal and protein in small amounts. One piece of fruit per day, no sugar, no dairy or very little, no yeast breads or very little, no red meat and only organic chicken or turkey if possible. No processed food or chemicals in food, always use whole grains, avoid white flours of any kind if possible. Use organic when possible. Use as many spices and fesh herbs as you like, especially ginger and garlic.

LUNCH

• Salad: Lettuce, sprouts, purple cabbage, sauerkraut, radish, cucumber, sunchokes, olives, onions, seaweed, tomatoes, carrots. The protein can be beans, sprouted beans, tofu or seeds or fish.

• Soups (as above)

• Middle Eastern cuisine (excluding lamb, except occasionally in winter and after blood loss). Babaganoush, hummus, tabouleh.

• Japanese: Nori rolls, sushi, sashimi.

• Mexican Beans and rice (brown rice), no dairy, beef, or pork, guacamole, vegetables. SNACKS I piece fresh fruit in season, seeds, nuts, rice cakes with the same as breakfast selections for toast, seltzer, herb teas, fresh green juices, bottled water. Drink plenty of water throughout the day.

DINNER

• Salads (see above at lunch)

• Fish: Any kind, not fried. Steamed, broiled, grilled, or sautéed in a bouillabaisse. Minimize high mercury fish such as tuna or swordfish.

• Whole wheat pasta with non-dairy, vegetarian sauces.

• Mexican (see above)

• Middle Eastern (see above)

• Indian (no meat, too questionable) nothing deep fried.

• Japanese (see above)

• Chinese (choose healthy restaurant options like Zen Palate, no deep-fried or pork or MSG) Use brown rice and Tamari to tolerance.

• Chicken or Turkey: Organic if possible.

• Vegetables All kinds, cooked.

• Root vegetables Turnips, rutabaga, carrots, potatoes, sweet potatoes

• Grains Bulgur, oats, quinoa, kamut, millet, corn, polenta, brown rice, wild rice, brown basmati or whole barley, whole wheat couscous