Below are a few simple principles that can be applied to your Nutritional needs.

Eat:

• Organic Foods.
• Whole Grain Foods
• Full Proteins
• Vegetables and Fruit, Preferably Raw
• Eggs and Dairy Products

  Avoid:

• Hazardous Additives (see Safe Additives)
• White Flour and Sugar
• Excess Tea, Coffee
• Excess Canned and Packet Foods

  Drink:

• Filtered Drinking Water (To Avoid Lead, Pesticides, Nitrates, Estrogens and Excess Chlorine and Copper - see What's In Your Drinking Water?)
  

Concentrated Nutrient Sources

• Alfalfa and mung bean sprouted seeds
• Black molasses, and honey
• Brewer’s Yeast products
• Cold-pressed safflower, sunflowers and linseed oils
• Spirulina
• Goat & sheep milk yoghurts, natural live yoghurt
• Wheatgerm (for those who can tolerate wheat)
  

Basis of Balanced Diet
Below is listed the basis of a healthy, balanced diets (taking into account individual allergies)

5 helpings per day of:
Fruits and vegetables – raw, cooked, dried and juiced.
Seeds, nuts and nut butters.

2 helpings per day of:
Meat, poultry, fish, game, shellfish, molluscs.

4 helpings per day of:
Grains – whole or crushed, raw or cooked. Flours, Rice Dream.

3 helpings per day of:
Dairy products – cow, goat and sheep.
Eggs – hen, duck, goose and quail.

Golden Rules
Eating a healthy balanced diet need not be difficult if you follow these simple rules:

1. Organic. Whenever you can. Think Green!

2. No refined carbohydrates. Think Brown!

3. No hazardous additives. Think Colour-free!

4. Filter the water. Think Transparent!

Suggestions to be considered for daily menus.

Breakfast
Whole carbohydrates, bread* or cereals, fruit, fruit juice, yoghurts.
If preferred, cooked breakfast: fried bread or potatoes/mushrooms, tomatoes, bananas, or prunes/bacon, egg, fish, sausage, etc. Fry in a small amount of oil or grill.

Lunch (if main meal)
Meat, poultry, fish, offal, sausage etc. Potatoes, rice, pollenta or pasta. 2 vegetables, 1 root, 1 green. Dairy & fruit dessert, or cheese and fruit. Sponge or pastry puddings made with whole-grain flours.

Lunch (if secondary meal)
Whole-wheat protein sandwich: (ham, egg, sardine, salmon, nut butter, cheese, tongue, corned beef, chicken etc with salad). Fruit & yoghurt or cheese.

Tea (if major meal)
Hot soup. Cold meats and salad. Fish & chips. (Grilled tomatoes, baked beans) Wholegrain cakes, biscuits, bread, pancakes.
Dairy pudding and fruit, nuts, dried fruits. Sponge or pastry puddings made with whole-grain flours.
Whole-wheat biscuits & cheese.

Tea (if snack meal)
Whole-wheat bread, cakes, scones, biscuits. Juice, herb tea, milk, rice or soy substitute, or soup, or yoghurt. Dried or fresh fruits or nuts, or salad.

Dinner/Supper (if main meal) see Lunch given above.
Dinner/Supper (if snack meal) from sample menus given above.

*Alternate butter with oil-based spreads. Use nut butters, goat’s cheese, honey, sugar- free jams and jellies. Marmite and similar yeast spreads if yeast is not a problem.

Avoid processed, tinned and packet foods, microwaved foods, excess tea and coffee and ersatz drinks with sugar substitutes and artificial colouring and flavourings, confectionery and white flour products.

Practical Tips for the Kitchen

1. Eat food fresh. Avoid storing fruit and vegetables wherever possible. Where inevitable, store in a cool place.
2. Avoid preparing in advance.
3. Use mineral water for boiling and use for soups or gravy.
4. Do not overcook. Heat destroys B complex vitamins and vitamin C.
5. Do not cook at all if it can be eaten raw! (You can graze mustard and cress!)
6. Make bread with yeast. Shop-bought bread made with bicarbonate of soda contains phylates which interfere with the absorption of zinc and calcium.
7. Soak meusli in the fridge overnight to destroy phylates. Phylates prevent the absorption of vital minerals such as calcium and zinc.
8. Boil the water first and add vegetables to minimise oxidation and loss of vitamin C, or preferably steam them.
9. Serve foods promptly after cooking.
10. Use stainless steel, enamelled or glass cookware. Aluminium is a toxic substance which accumulates in the body
11. Grill rather than fry food, if frying, use oil rather than hard fats. (Discard oil after use). Stir frying in a minimum of oil is the frying method of choice.
12. Many vegetables can be braised in the oven in a closed dish, moistened with stock.
13. Avoid microwaved foods, as this can destroy vitamins and enzymes in the food.
14. Filter all drinking water and cooking water, or use bottled water
15. Use milk from cartons rather than bottles. Light destroys Vitamin B2.
16. Avoid hazardous colourings and other food chemicals.
17. Use eggs from free-range hens, preferably organically fed.
Peas, beans and lentils and the pectin from apples are natural ways of increasing the elimination of toxic metals.

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