Basic Diet

A good nutritional diet will provide a balance of carbohydrates, proteins and fats, as well as vitamins, minerals and phytochemicals. It is extremely difficult to get all the nutrients our body requires from current dietary intakes as foods are so highly processed.

As a guideline eat a diet that contains as much whole, unrefined and unprocessed food as possible. These basic nutritional guidelines aim to provide a good balance of carbohydrates, proteins and fats and optimise the nutritional value of food.

Diet Plan

On rising drink:

• To help the liver: Squeeze of fresh lemon juice into warm water
  ( » more about liver cleansing) or,
• To help with stomach digestion: 1 teaspoon Apple Cider Vinegar into warm water ( » more about digestion) or,
• To reduce bloating: 1 cube of fresh ginger through a garlic crusher, add boiling water ( » more about bloating)

Breakfast

• Yoghurt with fresh fruit
• Smoothie made from rice or soy milk, banana, 1 tablespoon LSA (ground linseed, sunflower and almonds), yoghurt, a teaspoon of superfood such as spirulina or barley grass powder, ½ tablespoon flaxseed oil. Cinnamon to taste.
• Toast (rotate breads to get a variety of different grains in the diet and reduce the risk of becoming intolerant to a particular grain.
• Have the toast with:
  - fetta cheese, tomato and olive oil
  - nut paste (almond/brazil/cashew/ABC for complete protein)
  - organic poached or boiled egg
  - tahini
• Raw muesli or cereal with soy or rice milk and yoghurt. Rotate cereal to get a variety of different grains in the diet and reduce the risk of becoming intolerant to a particular grain.

Lunch/Dinner (needs to include protein)

Sources of protein are:

• fish (small deep sea fish is best) tinned tuna/salmon/sardines
• Tofu
• organic eggs
• organic chicken, lean red meat
• houmus
• Cheese such as goats milk fetta, ricotta, cottage cheese
• Miso soup

Combine with:

• Salad
• Sandwich (rotate breads to get a variety of different grains in the diet and reduce the risk of becoming intolerant to a particular grain
• Rice cakes or corn cakes
• Brown or basmati rice and vegetables
• Raw vegetable sticks
• Steamed vegetables
• For non-meat meals mix legumes (beans) together with a grain to obtain complementary protein: For example basmati or brown rice and chickpeas, kidney beans or lentils

Snacks

• Raw vegetable sticks and houmus
• Fruit and yoghurt
• Raw nuts and seeds and dried fruit (apricots best)
• Rice cakes or corn cakes with tahini, houmus or nut spread and avocado

Drinks

• Dandelion tea or coffee
• Herbal teas
• Green tea
• Filtered/bottled water 2 litres a day
• Miso soup
  

Oils

• Include flaxseed oil in salad dressings, do not heat.
• Use extra virgin, cold-pressed olive oil and other cold pressed oils but do not heat to high temperatures

Disclaimer

These recommendations are intended as guidelines only. They are not intended for diagnosis or treatment nor replace the advice of a physician or qualified health professional. Healthfoodexpress does not take any responsibility for any adverse reactions resulting from following these guidelines. If symptoms persist seek medical advice.