Healthy eating guidelines
11th April 2019
- The principle behind HEALTHY EATING is stressing the importance of eating foods as close to a natural state as possible. Varying the diet is also important – variety offers a wider range of nutrients.
- Some foods are mucus forming. Avoid chocolate, full cream milk, white bread, red meat, cheese, pastries, cakes and biscuits.
- For optimum health, it is also important to eat more alkaline-forming foods, like fresh fruit and vegetables. Animal protein, stimulants and spices are particularly acid-forming and should be used moderately.
- Eat organic food whenever possible. If you eat meat, buy from naturally-reared animals. Organic produce can minimise pesticides, fertilisers and other chemical residues, which are particularly harmful to our immune system.
- Replace all refined, processed foods by 100% whole-foods. Especially avoid refined flour, eg white bread.
- Avoid sugar-containing snacks, especially between meals; they are likely to greatly increase the risk of tooth decay.
- Do not overcook food. Cooking destroys nutrients.
- If vegetarian, obtain protein from sprouted seeds, grains and legumes, avocado pears, nuts, organic eggs, brewers yeast, soya products and yogurt.
- Mixing grains with beans gives a very good source of complete vegetarian protein.
- Try to do without butter or margarine on your bread and toast. Replace butter and margarine with unheated polyunsaturated margarines. (Vitaquell, Granose)
- Use butter or cold pressed olive oil for cooking – do not cook with vegetable oils. Polyunsaturated, essential oils are highly sensitive to heat and light. When exposed, they can turn into carcinogenic molecules (free radicals). Keep oils in the fridge to stop them going rancid.
- Avoid eating when tired, emotionally upset or when in a hurry. The digestive processes will be impaired.
- Do not eat late into the evening. Digestive processes start to slow down after 6pm
- All foods must be chewed thoroughly at all times. This prepares the rest of the digestive system and body to absorb nutrients more efficiently.
- Drink moderate amounts of fluids with meals. Drink an hour before a meal or two hours afterwards to avoid diluting the digestive juices.
- Cook potatoes in their skins. Baked potatoes, which can be quite quick to do in the microwave oven, are very nutritious with beans, cottage cheese, tuna fish, sardines etc. Remember to have a large salad with them and to eat the skins if you can – that is where the nutrients lie.
- Eat fruits and vegetables as fresh as possible to obtain the maximum nutritional value. If stored, keep in a cool dark place and leave the roots on lettuces, cabbages etc.
- Eating raw foods prevents the destruction of their natural enzymes. Enzymes catalyse chemical reactions, including those involved in digestion. Food enzymes are thought to contribute to the activity of those digestive enzymes produced by the body. Begin slowly and gradually to increase the amount of raw foods you eat.
- Wash fresh and dried fruits and vegetables to remove the possible chemical sprays and sulphur dioxide.
- Steam vegetables – do not overcook them. Antioxidant vitamins and minerals like vitamin C, beta carotene, zinc and selenium, found in fresh fruits and vegetables destroy free radicals which can mutate our cells and cause degenerative diseases such as cancer, arthritis and premature ageing, and boost the immune system.
- Avoid cooking at temperatures above 100°C (212°F). Vitamins C and E, some other vitamins, and all enzymes can be destroyed by heat. The enzymes begin to be destroyed at temperatures as low as 40°C (106°F). To offset these deficiencies through our cooked food, we must obtain them from raw food.
- Ideally, take two thirds raw food to one third cooked. Consume some raw food at every cooked meal.
- Eat all herbs raw for the full mineral and vitamin content. Avoid adding them to hot food; add them at the end of the cooking.
- Invest in a good nitrate-removing water filter from your health shop to avoid unnecessary chemical load from tap water. Bottled water (Volvic, Evian) or filtered water is best.
- Read the labels when buying cereals and other ready-made foods. Watch out for sugar and E numbers.
- Breakfast is the most important meal of the day and should be nutritious. Although some breakfast cereals are excessively high in sugar content, choosing sugar-free or low sugar products from your local health food shop should not be too difficult.
IT IS NOT THE AMOUNT THAT WE EAT, BUT THE AMOUNT WE ABSORB THAT NOURISHES US