CHAPTER 7X
CUSTOM-MADE DIETS INTRODUCTION
The following pages provide a guide to various diet ideas that are based on the benefits of natural foods. These diet ideas are not remedies or treatments—please consult a medical practitioner for a diagnosis and advice. The main aim of these diet ideas is to show how natural foods in the daily diet contribute specific nutrients or ingredients that may provide improved health benefits, when taken regularly. In most cases, natural foods are recognised as being safe and essential for human health. As the research on natural foods continues, more benefits seem to be discovered.
In this era, factories are manufacturing food products that are nearly always based on natural foods. This food processing is basically all about profit (advertising costs are just a tax deduction!). Colourful, shiny packets with approx.one finely sliced potato, cooked oils, free radicals, salt and flavours provide no health benefits and ‘cost the earth’. Factory foods take the place of ‘the real thing’: properly prepared natural meals that can be quick, simple, cheap, nutritious and delicious!
If we forget the art of using natural foods, and let our tastebuds be dictated to by advertising, packaging, additives, flavourings, cooked oils, takeaways, drive-ins and fast foods, our society and future generations of processed fast-food addicts are likely to end up with recurrent health problems. Is that worth all the temporary taste stimulation from a repetitive intake of 2-minute meals and fastacting sugar drinks? Natural foods provide all human nutritional needs and they are presented in unique packages. Natural foods are the undisputed king of nutrition and queen of generous health benefits.
This book provides over 200 different meal ideas that are all full of flavour, nutritional benefits and positive future health benefits.
Discover a new meal idea: prepare yourself with a shopping list of natural foods, based on the recipe ideas in section entitled as Chapter 7Z. Most recipes take less time to make than a trip to the drive-through; waiting in the queue with the smells of car exhaust and paying through the nose for packaging with a lifespan of 5 minutes.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
ANTI-CANCER DIET IDEAS
This information is provided as a guide only. Please consult your medical practitioner for a proper diagnosis and treatment. Cancer comes in many forms; some of the ideas mentioned may suit one type of cancer but be less helpful for other types. Natural foods in their natural state provide safe nutrition, and there are numerous possible healing benefits if they are obtained regularly.
BREAKFAST
A papaya for breakfast provides anti-colon cancer qualities, due to the fibre, folate, vitamin C and beta carotene. The kiwifruit supplies a good amount of vitamin C antioxidant power, reducing free radicals. Lemon and lime juice supply flavonoids, flavonol glycosides, that help to reduce cell division in many cancer cells, plus they supply vitamin C. Grapefruit contain phytochemicals, limonoids, that inhibit tumour formation by producing an enzyme that helps eliminate toxins from the liver. Pineapple juice provides manganese, vital for antioxidant defence against free radicals. A rockmelon will provide vitamins C and A, for antioxidant power and anti-free radical activity. Berries, especially blueberries, are full of antioxidant power as they contain phenols, promoting anti-cancer action as they prevent oxygen damage in body organs. Blueberries and strawberries also supply ellagic acid, an antioxidant that can block cancer development. Blueberries are the ultimate source of phytonutrients that neutralise free radical cell damage and promote the action of vitamin C. A fresh fruit breakfast is a positive way to start a day.
MORNING TEA
Start with a freshly extracted carrot and parsley juice for an excellent dose of carotene to inhibit tumour growth and for help with lung and pancreatic cancer. Sulphur in carrots assists to eliminate toxins. Parsley supplies anti-cancer benefits such as myristicin, a volatile oil; and the flavonoid luteolin in parsley is an antioxidant. Plus, with its excellent vitamin C, parsley heals. Try 90% carrot juice with 10% parsley every two days.
LUNCH
For colon cancer, try a legume meal (refer to the recipes in section entitled as Nutrition and Diet Summary). For other cancers, try steamed brown rice with broccoli, sliced Brussels sprouts, carrots, onions, corn and red capsicum. Rice is alkaline; it helps healing. Add garlic in the last seconds and ground pepitas, especially for prostate cancer. Or, for a simple snack, try asparagus with soy mayonnaise and baked tofu, or a fresh salad with walnut oil.
AFTERNOON SNACK
Wheatgrass juice is the ultimate blood rebuilder and anti-cancer tonic due to the super beta carotene power, super lycopene antioxidant power and chlorophyll content (refer to section entitled as Wheatgrass Juice & Sprouts). Without a regular wheatgrass juice, blood-based cancers are hard to beat.
EVENING MEAL
Baked pumpkin with broccoli and fish/lemon for help with lung cancer. Tabouli salad with grilled tofu for help with colon cancer. Pasta with lots of ground pepitas, chopped parsley and Parmesan to help blood-based cancer. Serve with a sip of red wine. Brussels sprouts with honey carrots and salmon, with red chilli peppers for help with skin cancer. For sweets, acidophilus yoghurt with honey for colon health. Black cherries contain ellagic acid, flavonoids and perillyl alcohol; they’re anti-carcinogenic and they stunt the growth of cancer cells.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
ANTI-STRESS DIET IDEAS
BREAKFAST
Watermelon juice or apple juice both provide alkaline balance to the blood, plus melons are full of bromine, vital for emotional stability and also as an antidepressant. Tahini on toast, as tahini is full of magnesium (320mg), the nerve mineral, plus calcium (330mg) for the nerves and a peaceful sleep. Vegemite, or yeast extract on toast, a very good source of vitamins B1: nerves, B2: anti-stress, anti-fatigue, B3: nourishes the nerves, anti-depression, fatigue, B5: anti-stress, depression, B6: anti-stress, irritability, nervousness, folate: nerves, brain, anti-fatigue. Most of these B vitamins are water soluble and required daily. A B complex tablet daily is beneficial.
MORNING TEA
Try a handful of almonds—phosphorus (490mg): strength and repair of nerves, improves concentration and memory; magnesium (260mg): protects against hardened arteries and high blood pressure; and calcium (250mg): regular heart action and digestion. Have an apple or two peaches with the almonds.
LUNCH
Salad sandwich: lettuce is an excellent source of silicon: (1500mg) protects against nervous exhaustion, mental fatigue and baldness. Lettuce also supplies folate (15mg): nerve functioning; sulphur (580mg): brain functioning, and chlorine regulates blood pressure. Add some sliced red capsicum for an excellent supply of vitamin C, the anti-stress and headache vitamin. Add a few walnuts rich in omega-3: nerve functioning, and biotin for sleep, anti-depression and nervousness, with a few slices of Cheddar cheese (protein: nerve cell building, adrenaline production, brain hormone transfer) on rye bread for potassium (460mg): strengthens the heart muscles and vital for mental function, nervous system and brain.
AFTERNOON SNACK
A handful of cashews with a cup of tea. Cashews are rich in zinc (5.7mg): protects against fatigue and is required for the action of B vitamins and for mental alertness. Cashews are a good source of manganese (0.8mg) required for memory; magnesium (250mg); phosphorus (530mg) for energy production, concentration, nerves and brain health. Cashews and a crisp apple are the perfect nourishing nerve snack.
EVENING MEAL
Pepita pasta: Add 4 tablespoons of ground pepitas to the pasta sauce, or sprinkle on top of the pasta with cheese. Pepitas are an excellent source of iron (11.3mg): protects against fatigue, promotes endurance and resistance to stress. Pepitas are also an excellent source of zinc (7.5mg): required for the action of B vitamins, alcohol conversion and protection from fatigue and mental stress; magnesium (535mg): controls the central nervous system, protects against mental exhaustion and irritability. Plus with the excellent balance of phosphorus (1174mg): essential for the nervous system and brain function, as it promotes memory and concentration; copper (1.4mg): promotes vitamin C absorption, protects the nerve fibres and promotes iron utilisation. Add ground pepitas to a soup or vegetable burgers for the ultimate regenerating balance to the nervous system. Pepitas are the greatest anti-stress food.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
ATHLETE’S DIET IDEAS
BREAKFAST
Grape juice freshly extracted provides the ultimate source of dextrose, easily absorbed into the bloodstream, providing nearly instant energy for that early morning workout or aerobics session.
Sunflower butter is easy to make. Grind one cup of sunflower kernels in a blender or grinder, place in a large bowl, add 1 tablespoon honey and 2 tablespoons soft butter, mix together with a fork into a smooth consistency, serve on rye bread toast. Sunflower butter will provide an excellent source of vitamin E (34mg) promoting the endurance, stamina and power of muscles; protein (23g) for muscle growth, as muscle fibres are collections of protein molecules, repair of damaged tissues and for hormones to regulate body functions. Vitamin B1 (2.3mg) is essential during strenuous exercise, for oxygen absorption and energy conversion; iron (6.8mg) for muscle endurance, tissue repair and blood oxygen levels; phosphorus (705mg) for energy distribution and blood circulation; zinc (5.1mg) for tissue growth and insulin/glucose activity; selenium (60mcg) for vitamin E activity; vitamin B3 (4.5mg) for protein effectiveness and energy production in muscle cells. Vitamin B3 is depleted during bouts of strenuous exercise.
MORNING TEA
Have a banana smoothie. The banana is an ideal provider of energy (22g) and a good source of potassium (358mg), the muscle mineral, as it is vital for repair of muscles, strength of muscles and is the foundation mineral of muscular tissue. Chlorine (270mg) for heart muscle action; sulphur (120mg) for heart muscles, carbohydrate metabolism and insulin manufacture. Milk will provide a fair amount of calcium (115mg) for muscle action, tissue development, heart muscle function and bone strength and repair.
AFTERNOON SNACK
Two serves of hazel nuts with two apples, for an excellent supply of protein (30–42g), vitamin E (30mg), carbohydrates (34g), magnesium (320mg), calcium (220mg), unsaturated fats (100g) for lasting energy.
LUNCH
Kidney bean tacos. Kidney beans provide excellent carbohydrate value (60g) with a low GI and an energy supply to last all afternoon. Excellent potassium (1406mg) for muscles; iron (8mg) for oxygen supply; folate (394mcg) for physical endurance and protein formation; calcium (143mg) for bone strength; phosphorus (407mg) for bone strength and energy production; magnesium (140mg) for muscle function, protection from muscular cramps; copper (1mg) for heart muscles; molybdenum for iron-oxygen utilisation. The lettuce, carrot, onion and tomato sauce will provide numerous nutrients and the cheese will add increased protein value to the kidney bean’s complete protein (24–40g) plus excellent calcium (700–900 mg) for bone strength and muscle action.
EVENING MEAL
Fish and chips. Fish will supply excellent protein (20–25g) for muscle growth; cobalt for body cell activity, growth and energy; selenium for growth, skin elasticity; vanadium for blood circulation. Potato chips will provide quick carbohydrate energy with the fat content providing a slower release of energy. About 2–3 hours after the fish meal, have a large serve of yoghurt to promote a peaceful night’s sleep and to relax your muscles, as yoghurt helps to break down lactic acid which builds up during strenuous exercise.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
CHILDREN’S DIET IDEAS
BREAKFAST
- Pineapple, strawberry and mango juice in summer.
- Grape juice in autumn.
- Mandarin and strawberry juice in winter.
- Apple and peach juice in spring.
Allow children to have a choice from a variety of in-season fruits to make a freshly extracted juice. Start with small serves of approx.120ml or half a cup, serve in a glass, and in hot weather, add a few cubes of ice. The fresh juice in the morning will provide children with a fair dose of vitamin C, depending on the juice, plus a variety of other vitamins and minerals that are lacking from cooked and processed foods. Freshly made fruit juices provide the natural sweetness that children crave, as fructose (fruit sugars) is converted into glucose. Over 90% of all glucose is used for the nervous system and for brain activity. Give your children a head start, every day.
Cereal, toast, pancakes, muffins, scrambled eggs, croissants, rolled oats, fruit salad or yoghurt: allow children to choose from at least a few of these. Even set up a small blackboard/whiteboard on the kitchen wall and pretend it’s a classy restaurant. Nearly every day, children have slightly different nutritional needs and, by giving a choice, once a child has experienced a variety of foods, their body and tastebuds will go for the foods that may provide the specific nutrients that are required for their current development. Processed cereals of good quality are okay once or twice a week. Try the blackboard choice idea and utilise natural foods and canned apricots or peaches on cereal, or a sprinkle of finely cracked macadamias or pecan nuts, or pancakes with stewed apples and cream, or toast with honey, Vegemite or peanut butter. Breakfast is vital for growing children.
MORNING PLAY TIME AT SCHOOL
Children are keen to run and play after a morning of sitting down. They have little time to eat, so give them quick snacks and make up for the nutrition factor at home. Make the serves small, their hand size. A cheese sandwich in quarters is ample and excellent; biscuits and cheese; a small tub of yoghurt; a muesli bar or sesame bar; an apple juice; a fresh crisp small apple; dried apricots. Apples provide compact nutrition—time for the bell!
LUNCHTIME
Give your children the choice: it’s their lunch. Use the blackboard idea at home for lunch ideas. Depending on the season and temperature, always give them pure water and a choice of sandwich: salad or cheese or chicken or ham or egg. Or biscuits with cheese, or some muffins, a snack bar or tub of yoghurt. In winter, a milk drink can last till lunch; in summer a frozen fruit juice will be refreshing.
Lunch time is also play time!
AFTER SCHOOL AND EVENING MEAL
A milkshake and toasted baked bean jaffle or a chocolate drink and pancake, or a toasted cheese sandwich will give children ample nourishment till the evening meal while doing their homework. For evening meal ideas, as a family, choose from the variety of recipe ideas in section entitled as Chapter 7Z. For dessert, yoghurt is ideal as it provides essential calcium during their sleep.
OUR HOME MENU
- Pancakes with apple and cream
- Scrambled eggs on toast
- Rye toast with Vegemite
- Toast with cheese
- Rolled oats with peaches, apricots
- Cereal with macadamia nuts
- Yoghurt with waffles and strawberries
- Croissants with blueberry jam and cream
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
IRON DIET IDEAS
BREAKFAST
Apple (0.2mg) and strawberry (0.6mg) juice. Total iron: approx.0.8mg.
Rolled oats (3.7mg) with 50g of raisins (2.2mg) plus a tablespoon of wheatgerm (2mg). Serve with a cup of milk (0.05mg) or soy milk (0.5mg). Total breakfast iron: approx.8.4 mg.
MORNING TEA
Date dip: dried dates (2.6mg) dipped into 50g tahini (3mg). Or walnuts (2.5mg) on rye bread (2.7mg) with honey, or 50g sunflower seed butter (2mg) on wholemeal bread (2.2mg).
LUNCH
Tabouli salad: 50g parsley (4.5mg), 50g tomato (0.2mg) with 50g raw spinach (3.2mg) with 30g tahini dressing (1.7g) on rye bread (2.7mg). Total lunch iron: 12.3mg. Seafood mix with mussels (14mg) or clams (8mg). Hummus dip: chickpeas (2.5mg) with 30mg tahini (1.8mg) on rye cracker biscuits (2mg). Total lunch iron: 6.3mg.
AFTERNOON TEA
Carob milkshake: mix 50g carob powder (2.3mg) with 2 cups soy milk (1.1mg). Total iron: 3.4mg.
Carrot and parsley juice: 200g carrot (2.2mg) with 50mg parsley (4.7mg). Total iron: 6.9mg.
|
GENDER/STAGE |
AGE |
IRON mg. per day |
|---|---|---|
| children | 1-10 | 10 mg |
| male | 11-18 | 12 mg |
| male | 19-50 | 10mg |
| female | 11-50 | 15 mg |
| female | 51+ | 10 mg |
| pregnancy | 30 mg | |
| lactation | 15 mg |
|
MEAL |
TOTAL |
AVERAGE |
|---|---|---|
| breakfast | 8.4 | 8.4 |
| morning snack | 5 | 5 |
| lunch | 6.3-14 | 10 |
| afternoon snack | 3.4-6.9 | 5 |
| evening meal | 18-19.2 | 18.5 |
| TOTAL DAILY IRON AVERAGE | 46.9 mg |
EVENING MEAL
Stir fry. Into the wok add tofu cubes (7.9mg) with 50g peas (1.6mg), broccoli (1mg), 50mg parsley (4.7mg), 50mg onions (0.27mg), capsicum (0.7mg) and 50g cashews (1.9mg). Total iron: 18mg.
Pepita burgers. In a bowl, mix ground pepitas (11.2mg), 30mg finely chopped parsley (3.2mg), spinach (3.2mg) and 20mg onions (1.2mg) with 100g cooked rice (0.4mg). Form into patties, fry with canola oil and serve with garden fresh salad (3mg). Total iron: 19.2mg.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
REJUVENATING DIET IDEAS
BREAKFAST
Papaya slices with a squeeze of lemon juice, promotes cleansing and healing. The papaya provides lutein and zeaxanthin for eyesight restoration, carpain for heart healing, beta cryptoxanthin for colon health and vitamin C (62mg), the youth vitamin, for supple skin, reduced skin cell oxidation, good eyesight and for collagen/skin formation. Lemon juice will provide vitamin C, sulphur (125mg) for cleansing and elimination of bacteria.
MORNING TEA
Walnuts and Swiss cheese on rye with green tea. Walnuts are an excellent source of omega-3, for healthy skin and eyes; vitamin B6 (0.7mg), the vitality vitamin, for antibody production and pituitary gland function; copper (2mg) for skin pigment and vitamin C activity; folate (98mcg) for reproduction of cells; biotin for cellular rejuvenation and conversion of fats into energy. Green tea provides flavonoids that promote antioxidant benefits and healthy skin. Swiss cheese provides excellent protein for cellular production and excellent calcium to offset osteoporosis and for elasticity of the skin.
LUNCH
Tahini with sprout salad. Tahini is a very good source of vitamin E (40mg), which protects cells from oxidation, promotes healing of damaged skin and promotes normal cell life and skin nourishment; vitamin T for brain nourishment and improved memory; zinc (4.6mg) for healing, healthy skin and hair; calcium (420mg) for good sleep, skin cell and tissue development.
The sprouts will provide numerous active enzymes to promote the digestive, glandular and immune system functions, plus vitamin C and numerous trace nutrients to rejuvenate the body.
For a super rejuvenating sprout salad, add 2 tablespoons of ground pepitas to obtain an excellent supply of iron, for cell development, tissue repair and body cleansing; protein for cellular repair; and a wide variety of minerals for a complete balance of body needs.
AFTERNOON SNACK
Carrot and cucumber juice, the ultimate skin cleansing and rejuvenating juice. The excellent carotene supply from carrots (11,000mg) promotes soft skin and healing of damaged skin; the excellent sulphur content (445mg) and chlorine content (318mg) promote liver and skin cleansing like no other food. Carrot and cucumber are a good source of silicon, vital for healthy hair growth and a good complexion.
EVENING MEAL
Salmon with a fresh garden salad. Salmon is a very good source of omega-3, for improved skin condition and healing, and protection from dry skin. The lettuce will provide the ultimate source of silicon for hair growth and condition, plus chlorophyll for body cleansing and numerous active enzymes for rejuvenation. Red capsicum will provide an abundance of vitamin C for skin rejuvenation, improved eyesight, and bioflavonoids for prevention of cell oxidation and premature ageing. Asparagus will provide an abundance of fluoride for skin and eye health and bladder cleansing, folate (120mcg) for the cellular system and skin health, and rutin to strengthen blood vessels and protect against varicose veins. Later in the evening, have a serve of acidophilus yoghurt for a peaceful sleep and to balance and cleanse the digestive system of bad bacteria and toxins.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
TEENAGER’S DIET IDEAS
BREAKFAST
Start the day with any freshly extracted fruit juice to kick off the brain power, as the fruit sugar will quickly get to work, feeding the brain. And just in case you have a hangover—naughty!—fructose will eliminate excess alcohol quicker than any other substance. Vitamin C eliminates toxins and boosts the immune system with antioxidant power. Try pineapple, orange and strawberry juice for a delicious non-alcoholic cocktail! For further brain power, if you are a student, try some slivered almonds on the basic breakfast cereal; they’re full of magnesium and stacks of brain minerals. Or try some tahini, the memory food, with rye toast for super brain power, or add a few lecithin granules to your scrambled eggs to feed the ‘grey matter’ as 28% of a healthy brain is comprised of lecithin. (Processed and nearly all foods contain no lecithin.) If you are a physically hard-working teenager, check the ‘athlete’s diet’ in section entitled as Athlete’s Diet Ideas for breakfast ideas. Give your body the breakfast habit: it’s the foundation for brain stability.
MORNING TEA
Try a walnut cream bun, or an almond cake with a cup of mixed cereal, with coffee, half-half, for a mild but steady caffeine hit. If you have an acne skin problem, have a glass of water, one apple or peach, and a handful of raw almonds, a rich source of vitamin E, an antioxidant and required regularly. Take a mild vitamin B complex tablet to help the skin and brain, as there are 12 B vitamins and five are required daily, plus they are hard to get from takeaway and cooked foods.
LUNCH
Depending on the climate, a serve of fish with chips will provide heaps of protein and carbohydrate energy, or try a kebab with lots of salad. If you have a skin problem, carrot juice is really tops as it provides abundant sulphur for eliminating toxins from the skin plus heaps of carotene for the skin. Have a carrot juice three times a week and watch spots disappear. A salad sandwich is easy, cheap and beneficial.
AFTERNOON SNACK
If you are stuck in the city or near a big shopping centre, the variety of snacks is amazing, but choose wisely for true value. If you have not had a fresh juice, make it the priority, then add on the calories knowing your body will be obtaining great benefits from the juice: cleansing of the skin, antioxidant power and brain energy. A handful of almonds, Brazil nuts and cashews with an apple will keep you going for ages and provide excellent protein and nutrients. A good quality pie provides 600 calories, about the same as the nuts, and will keep you going for 3 hours. You need 2700–3000 calories a day.
EVENING MEAL
Rice and pasta are simple to prepare and, depending on the additions, they can be a very good base for a complete meal. For a real protein and iron boost, add a tablespoon of ground pepitas to the pasta and cheese, or sauce mix, or stir fry and gain the best omega-3 and iron boost in the world, to promote healthy skin and resistance to bugs, flus, infections, viruses and fatigue. Tacos with salad is easy and nutritious, or fish and baked vegetables, or check any of the recipe ideas in section entitled as Chapter 7Z. It’s the natural foods you add that make all the difference in flavour and nutrition.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
ANTI-AILMENT DIET IDEAS & RECIPE GUIDE
The chart below provides a list of diet ideas for help in the prevention of particular ailments.
This chart is not to be used as a treatment of a specific ailment. Please consult a medical practitioner or naturopath for diagnosis and treatment of an illness.
The code system below refers to the Recipe Guide Ideas Charts in section entitled as Chapter 7Z. For example; anti-ageing diet: 9PL, refer to Chapter 7Z. Fruits 9: melons or papaya; PL lunch: fresh papaya entree.
These simple recipe ideas are based on numerous nutritional benefits that may be obtained from specific natural foods. Feed your nutritional appetite daily with natural foods!
|
DIET IDEAS |
BREAK FAST |
MORNING SNACK |
LUNCH |
AFTER-NOON SNACK |
EVENING MEAL |
OTHER BENEFICIAL FACTORS |
POSSIBLE DETRIMENTAL FACTORS |
|---|---|---|---|---|---|---|---|
| Anti-ageing diet | 9 PL | 57 B | 21 L | 12 L | 47 E | papaya flax oil swimming | excess sunlight smoking, stress |
| Anti-arthritis diet | 8 B | 1 M | 23 L | 33 E | 60 E | celery grapefruit almonds | refined wheat stress, worry excess work |
| Anti-asthma diet | 1 B | 1 PL | 1 M | 1 AS | 1 ES | apples pineapple pumpkin | pollen, dust stress strenuous work |
| Anti-baldness diet | 33 B | 25 L | 33 L | 33 L | 25 E | lettuce juice cucumber juice B complex vitamins | hereditary factors excess meat smoking, stress |
| Anti-bowel cancer diet | 30 B | 9 M | 35 L (2) | 59 B (3) | 30 L | pears dates legumes | refined foods meat chicken |
| Anti-high blood pressure diet | 7 B | 13 M | 23 L (1 & 2) | 48 L (1) | 41 E | grapes, lecithin pineapple celery, flax oil | saturated fats margarine, stress |
| Anti-cold diet | 8 B 11 B | 9 PL | 21 (1) 21 E | 13 M | 28 E | sunlight, lemons rest, capsicum garlic, peppers | milk, dairy foods stress processed foods |
| Anti-osteoporosis diet | 48 B (1) | 33 L (1) | 59 L (1) | 60 E (3) | 48 E (1) | sunlight almonds cheese, yoghurt | refined wheat lack of exercise |
| Anti diabetes diet | 49 B | 58 B (1) | 40 L | 33 L (1) | 33 E (2) | rolled oats celery pepitas | refined foods sugar soft drinks |
| Menopause diet | 9 B | 35 B (1) | 57 L (1) | 21 L (1) | 15 E (1 & 2) | melons, rye cantaloupe pineapple | obesity poor diet |
| Pregnancy/Lactation diet | 57 B | 6 AS | 48 E | 6 ES | 57 L | walnuts dates sunlight | stress, obesity poor diet, drugs smoking, alcohol |
| Weight loss diet | 9 B | 30 B | 41 E | 14 B | 15 E | fresh fruits, rice exercise, juices water | animal fats dairy produce big breakfast |
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
FOOD COMBINATION CHART
This food combination chart provides a guide to the various main food groups and their ability to promote proper digestion and subsequent supply of nutrients. The difference between a diet with good to excellent combinations, compared to a diet with fair to poor combinations, is remarkable.
A great increase in health benefits is possible just by understanding and utilising proper food combinations with every meal.
Obviously the simple meals with only one or two foods are usually easy to digest, but it really depends on the individual meal combinations.
in section entitled as Food Combining Information a detailed guide to the reasons behind food combination is provided. Simply speaking, continued intake of meals with poor food combination is one of the main reasons behind obesity, or more specifically, the distended stomach image. This is due to the fact that poor combinations promote the formation of intestinal gas which over many years causes the lower intestine area to expand.
In addition, the loss of food value from meals may lead to excess eating in order to satisfy the ‘nutritional appetite’.
Also, once the body becomes used to the intake of large meals, it continually requires an intake to support the additional fat cells even though they are not required.
To reverse the problem, proper natural food combinations and a strong willpower to offset the hunger demands are required on a regular basis.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
FOOD COMBINING INFORMATION
SWEET FRUITS
Sweet fruits, especially all dried fruits, are a concentrated source of energy in the form of fruit sugars (fructose) and they require unique digestion. Simple combinations are best; a few dried fruits as a snack are ideal. However, when combining other fruits, it is best to have apple or peach. Bananas are a concentrated food and should not be combined with any dried fruit but can be combined with apple, apricot, peach or pear. Do not combine dried fruits with nuts, peanuts or any other food group as poor digestion and gas may develop.
SUB ACID FRUITS
Sub acid fruits combine very well with one another and therefore a complete fruit salad can be made and be most nutritious. Obviously a few of the sub acid fruits would not be included due to their unfavourable taste combinations. Avocado on toast, or with a salad with olives, is good. Apples or peaches with almonds is an excellent, delicious simple snack. Papaya with banana is an excellent snack. Grapes are best eaten alone or just a few in fruit salad or muesli.
ACID FRUITS
Simple combinations of acid fruits are excellent, such as orange, pineapple and mandarin. Or kiwifruit, strawberry, tangerine and pineapple. The tomato is an acid fruit and it is widely used in various combinations; however, these are not always nutritionally favourable. Ideally, tomato should not be combined with starches and may be replaced with red capsicum. Acid fruits do combine well with small portions of sub acid fruits, and combinations such as orange and almonds are good.
MELONS
Melons require no digestion in the stomach and are basically the simplest food to assimilate, due to their very high water content and very simple structure. Melons are best thought of as a drink and should not be eaten after a large meal, as fermentation and gas may develop. They are an ideal breakfast food.
LEAFY AND OTHER VEGETABLES
The variety of vegetables is abundant and this provides the widest range of very suitable food combinations. Fresh garden salads are optimum nutritionally and combine very well with all grains, or nuts and seeds, or animal proteins, or legumes. Ideally, fresh vegetables and cooked vegetables are not the best combination. Some vegetables mixed with dairy foods also combine very well. Ideally, you can combine any leafy vegetable with any single protein food or grain and legume meal for an excellent combination.
BRASSICA AND STARCH VEGETABLES
Brassica vegetables combine very well with leafy vegetables, simple meals such as pasta and rice, or with legumes. Starch vegetables should not be combined with nuts, seeds, grains, legumes and animal proteins. It is common for the starch vegetables to be combined with meat, fish, eggs or chicken but this is likely to complicate protein digestion, due to the different requirements of starch vegetables compared to proteins. It is best to eat most of the starch vegetables first. Starch vegetables combine fairly well with other cooked vegetables and dairy foods such as milk, cheese or yoghurt.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
FOOD COMBINING INFORMATION
GRAINS AND PRODUCTS
Whole grains combine very well with vegetables. Rolled oats combine very well with most sub acid fruits and milk. Bread combines very well with salads or cheese. Pasta is very suitable when combined with some vegetables. Pizza varieties are numerous and for best digestion the vegetarian with cheese is all right. Pies and pastries are best when combined with spinach, asparagus, cabbage, onion, carrot, leek or zucchini.
LEGUMES
The best single combination with legumes is leafy vegetables. The simple baked beans on toast is a good, cheap, simple combination. Legumes should not be combined with any protein foods as their concentrated starch needs very different digestion to meat, fish, eggs, poultry, nuts or seeds. Legumes combine well with dairy foods. The peanut is an ideal snack food when eaten alone or as peanut butter on bread or peanut sauce with rice. Corn chips and beans is a very good combination. Carob powder is ideal with milk drinks. Soy milk combines well with oats or cereals.
NUTS AND SEEDS
The best combination is almonds, Brazil and cashew nuts as a complete protein snack. Simple snacks of almonds with apple or peach are very good. Nuts or seeds with leafy vegetables is very good. Do not combine nuts with starch vegetables, legumes, animal proteins or sweet fruits. Simple combinations of nuts with cookies are all right. A fruit salad with acid fruits and nuts or seeds is very good. Sunflower seeds combine well with oats/milk for breakfast. Ground pepitas with rice or pasta is very good, especially with leafy vegetables. Tahini is ideal with salads, bread, hummus or sub acid fruits.
ANIMAL PROTEINS
Compared to all other food groups, the animal protein foods require the most complex digestion, especially in the stomach. The best combination for animal protein foods is with salads or cooked leafy vegetables, not starch vegetables. A mixed grill is a very complicated meal to digest especially when starch vegetables are combined. Meat with leafy vegetables is a very good combination. Fish combines very well with cooked leafy or brassica vegetables, or a garden salad. Eggs should not be combined with other animal proteins. Eggs in cakes, cookies and vegetable omelettes are all right. Avoid combining animal protein foods with one another or with cheese. Fish and chips is a fair combination. Chicken and salads with leafy or brassica vegetables is a good combination.
DAIRY AND OTHER PRODUCTS
Cheese is the most concentrated dairy food. It combines well with salads, bread, pasta or with both starch and brassica vegetables. Butter with bread or vegetables is good. Yoghurt is best eaten alone or with a simple addition of apple, apricot or peach. Small portions are fine but best not eaten directly after a large protein meal. Chocolate is concentrated milk fats and should be treated as an occasional snack, not as a meal.
