Nutrition Guidelines

Dietary Guidelines

1. Eat whole, natural foods.


2. Eat only foods that will spoil, but eat them before they do.

3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.

4. Eat whole, naturally-produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses and fresh and sour cream.

5. Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller expressed sesame and flax oil and the tropical oils—coconut and palm.

6. Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed.

7. Use whole grains and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.

8. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.

9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.

10. Use herb teas and coffee substitutes in moderation.

11. Use filtered water for cooking and drinking.

12. Use unrefined Celtic seasalt and a variety of herbs and spices for food interest and appetite stimulation.

13. Make your own salad dressing using raw vinegar, extra virgin olive oil and expeller expressed flax oil.

14. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.

15. Use only unpasteurized wine or beer in strict moderation with meals.
16. Cook only in stainless steel, cast iron, glass or good quality enamel.
17. Use only natural supplements.
18. Get plenty of sleep, exercise and natural light.
19. Think positive thoughts and minimize stress.
20. Practice forgiveness.




Dietary Dangers


1. Don’t eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc.

2. Avoid all refined sweeteners such as sugar, dextrose, glucose and high fructose corn syrup.

3. Avoid white flour, white flour products and white rice.

4. Avoid all hydrogenated or partially hydrogenated fats and oils.

5. Avoid all vegetable oils made from soy, corn, safflower, canola or cottonseed.

6. Do not use polyunsaturated oils for cooking, sauteing or baking.

7. Avoid fried foods.

8. Do not practice strict vegetarianism (veganism); animal products provide vital nutrients not found in plant foods.

9. Avoid products containing protein powders.

10. Avoid pasteurized milk; do not consume lowfat milk, skim milk, powdered milk or imitation milk products.

11. Avoid battery-produced eggs and factory-farmed meats.

12. Avoid highly processed luncheon meats and sausage containing MSG and other additives.

13. Avoid rancid and improperly prepared seeds, nuts and grains found in granolas, quick rise breads and extruded breakfast cereals, as they block mineral absorption and cause intestinal distress.

14. Avoid canned, sprayed, waxed, bioengineered or irradiated fruits and vegetables.

15. Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and aspartame, which are neurotoxins. Most soups, sauce and broth mixes and commercial condiments contain MSG, even if not so labeled.

16. Avoid caffeine-containing beverages such as coffee, tea and soft drinks. Avoid chocolate.

17. Avoid aluminum-containing foods such as commercial salt, baking powder and antacids. Do not use aluminum cookware or aluminum-containing deodorants.

18. Do not drink fluoridated water.

19. Avoid synthetic vitamins and foods containing them.

20. Do not drink distilled liquors.

21. Do not use a microwave oven.


Traditional Diets

The diets of healthy primitive and non-industrialized peoples contain no refined or denatured foods such as refined sugar or corn syrup; white flour; canned foods; pasteurized, homogenized, skim or low-fat milk; refined or hydrogenated vegetable oils; protein powders; artificial vitamins or toxic additives and colorings.


2. All traditional cultures consume some sort of animal protein and fat from fish and other seafood; water and land fowl; land animals; eggs; milk and milk products; reptiles; and insects.


3. Primitive diets contain at least four times the calcium and other minerals and TEN times the fat soluble vitamins from animal fats (vitamin A, vitamin D and the Price Factor) as the average American diet.


4. In all traditional cultures, some animal products are eaten raw.


5. Primitive and traditional diets have a high food-enzyme content from raw dairy products, raw meat and fish; raw honey; tropical fruits; cold-pressed oils; wine and unpasteurized beer; and naturally preserved, lacto-fermented vegetables, fruits, beverages, meats and condiments.


6. Seeds, grains and nuts are soaked, sprouted, fermented or naturally leavened in order to neutralize naturally occurring anti-nutrients in these foods, such as phytic acid, enzyme inhibitors, tannins and complex carbohydrates.


7. Total fat content of traditional diets varies from 30% to 80% but only about 4% of calories come from polyunsaturated oils naturally occurring in grains, pulses, nuts, fish, animal fats and vegetables. The balance of fat calories is in the form of saturated and monounsaturated fatty acids.


8. Traditional diets contain nearly equal amounts of omega-6 and omega-3 essential fatty acids.


9. All primitive diets contain some salt.


10. Traditional cultures consume animal bones, usually in the form of gelatin-rich bone broths.


11. Traditional cultures make provisions for the health of future generations by providing special nutrient-rich foods for parents-to-be, pregnant women and growing children; by proper spacing of children; and by teaching the principles of right diet to the young.

What's Wrong with Politically correct Nutrition?


PC DIETARY GUIDELINES PC DIETARY DANGERS

Avoid saturated fats Saturated fats play many important roles in the body. They provide integrity to the cell membrane, enhance the body's use of essential fatty acids, enhance the immune system, protect the liver and contribute to strong bones. Saturated fats do not cause heart disease. In fact, saturated fats are the preferred food for the heart. Your body makes saturated fats out of carbohydrates.
Limit cholesterol Dietary cholesterol contributes to the strength of the intestinal wall and helps babies and children develop a healthy brain and nervous system. Foods that contain cholesterol also provide many other important nutrients. Only oxidized cholesterol, found in powdered milk and eggs, contributes to heart disease. Powdered milk is added to 1% and 2% milk.
Use more polyunsaturated oils Polyunsaturates in more than small amounts contribute to cancer, heart disease, autoimmune diseases, learning disabilities, intestinal problems and premature aging. Large amounts of polyunsaturated fats are new to the human diet, due to the modern use of commercial liquid vegetable oils.
Avoid red meat Red meat is a rich source of nutrients that protect the heart and nervous system including vitamins B12 and B6, zinc, phosphorus, carnitine and Coenzyme 10.
Cut back on eggs Eggs are nature's perfect food, providing excellent protein, the gamut of nutrients and important fatty acids that contribute to the health of the brain and nervous system. Americans had less heart disease when they ate more eggs. Egg substitutes cause rapid death in test animals.
Eat lean meat and drink lowfat milk Lean meat and lowfat milk lack fat soluble vitamins needed to assimilate protein and minerals in meat and milk. Consumption of low-fat foods can lead to depletion of vitamin A and D reserves.
Limit fat consumption to 30% of calories 30% calories as fat is too low for most people, leading to low blood sugar and fatigue. Traditional diets contained 40% to 80% of calories as healthy fats, mostly of animal origin.
Eat 6-11 servings of grains per day Most grain products are made from white flour, which is devoid of nutrients. Additives in white flour can cause vitamin deficiencies. Whole grain products can cause mineral deficiencies and intestinal problems unless properly prepared.
Restrict salt Salt is crucial to digestion and assimilation. Salt is also necessary for the development and functioning of the nervous system.
At least 5 servings of fruits and vegetables per day Fruits and vegetables receive an average of 10 applications of pesticides, from seed to storage. Consumers should seek out organic produce. Quality counts!
Eat more soy foods Modern soy foods block mineral absorption, inhibit protein digestion, depress thyroid function and contain potent carcinogens.



Ten Commandments for avoiding CHD

1. Don’t smoke. If you find it impossible to quit, at least try to cut back and smoke only additive-free cigarettes. Smokers should avoid polyunsaturated oils at all costs. Saturated fats and vitamins A and D are particularly protective of the lungs.
2. Exercise regularly but you needn’t overdo. A brisk daily walk, 10 minutes on the trampoline, swimming and sports are all appropriate.
3. Avoid overweight by eating nutrient-dense foods and keeping sweets to a minimum, but avoid crash dieting.
4. Don’t work too hard. Counteract stress by doing something that you love to do everyday. During periods of unavoidable hardship or loss, increase consumption of foods rich in protective nutrients.
5. As much as possible, avoid exposure to fumes, chemicals, pollutants and pesticides.
6. Avoid all processed foods labeled “lowfat” or that contain polyunsaturated vegetable oils, hydrogenated fats, white flour, refined sugar and additives.
7. Consume high-quality animal products including a variety of sea food and milk, butter, cheese, eggs, meat, fats and organ meats from animals raised on green pasture.
8. Consume a variety of fresh vegetables and fruits, preferably organically grown.
9. Ensure sufficient mineral intake by using whole dairy products; bone broths; and whole grains, legumes and nuts that have been properly prepared to reduce phytic acid and other factors that block mineral absorption.40
10. Supplement the diet with foods rich in protective factors including small amounts of cod liver oil (vitamins A and D); wheat germ oil (vitamin E); flax oil (omega-3 fatty acids); kelp (iodine); brewers yeast (B vitamins); desiccated liver (vitamin B12); rose hip or acerola powder (vitamin C); and coconut oil (antimicrobial fatty acids).

Source : The Weston A Price Foundation