Nutritional Simplitudes

FOOD VALUES

Vegetables containing very little sugar and starch.
These are also safer to eat for diabetics, but please check with your health care provider first. There are different levels of diabetes. Keep in mind throughout this section to always try and purchase organic foods which were not treated with harmful chemicals

• Asparagus
• Cabbage
• Endive
• Celery
• Cauliflower
• Green Beans
• Eggplant
• Lettuce (except Iceburg-hard to digest)

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Healthy Carbohydrates:

Some Carbs are easier for your body to process while still supplying energy rather than turning into fat. Here are some.

• Beans
• Cow Beans (ask at your local health food store)
• Soybeans (contain absolutely no starch)
• Lentils
• Nuts
• Peas

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Healthier Sweeteners:

Sweet fruits

Honey

Dates

Figs

Natural cane sugar

Maple sugar

Mineralized flour (whole grains such as whole wheat flour, oat flour etc.)

Avoid too much of the following:

White rice

De-mineralized cerials

Macaroni

Cornstarch

Chestnuts

White bread

White potatoes

Peanuts

*Bananas
(great for growing children though)

De-mineralized cereals

*Giving young children a banana on an empty stomach, especially in the morning tends to

cause stomach upset because of the high acidity and fatty oils contained in a banana. Also, bananas and dairy don’t tend to be a good mixture either, especially in the morning. I found giving my baby hot cereal with either banana flour or dried bananas worked best. Again, always check with your child’s health care provider when introducing new foods.

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Proteins:

Protein is crucial to maintaining a strong and healthy body. It’s extremely important for muscle health and growing children. It promotes muscle building and growth. As we get older we don’t need as much. Too much protein as an adult can cause strain on the kidneys, which is the organ used to eliminate extra protein.

Where you live will determinehow much protein is enough. If you live in a very cold climate you will need it to store heat and energy in your body; therefore, you will need to intake a higher amount of animal protein (higher in fats).

There are two kinds of protein, animal and vegetable. Vegetable proteins are of course healthier than animal. Animal protein need not be used as your only source of protein. You can get all the protein needed by eating other high protein foods like soybeans and nuts. Remember, huge and strong animals like the elephant, bull or gorilla are vegetarians and tend to live strong, healthy and long lives.

It’s your personal choice of course, but do try to eat animals or birds that are lower in fat.

Healthy Proteins:

Soybeans	Nuts (not peanuts)	Fat Free Milk
Fish	Fat Free Cottage Cheese	Beans
Meats lower in fat	Organic Egg Whites	Whole Grain Cereals

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Fats:

Fats store energy and heat in your body. The body will need a higher consumption of fat if living in a very cold climate.

The easiest digested fat and healthiest is the one from Avocado. Avocado Oil is one of the best oils to cook with. You can usually find this oil in the organic section of your store.

The healthiest fats come from vegetables and nuts.

Avoid unhealthy fats from animals. Also, avoid burning or frying fats as this changes the composition and makes it harder to digest as well as irritate your delicate stomach lining.

Healthier Fats:

Fish Oils	Nuts	Cereals
	Certain fruits and vegetables

Unhealthy Fats:

Beef	Pork	Chicken (dark meat)
Cream (whole)		Butter (but certainly healthier for you than margarine)

Latest findings show that a daily intake of a multi-vitamin multi-mineral supplement both for young children and adults can prevent many different diseases.

Here are some foods rich in vitamins and known body cleansers:

Organic Vegetables	Fresh Nuts	Whole Grain Cereals
Fresh Organic Fruits	Celery	Spinach
Tomatoes	Strawberries	Pumpkins
Carrots	Cabbage	Dandelion

Foods rich in Iron: Spinach Strawberries Asparagus Radishes	Foods rich in Potassium: Tomatoes Celery Cabbage Leeks Spinach Olives Lima Beans Soybeans
Foods rich in Phosphorus: Radishes Goat’s Milk Cucumbers Soybeans Leeks Cottage Cheese	Foods rich in Magnesium: Garbanzo Beans Tomatoes Spinach Leeks Okra
Foods rich in Sulphur: Brussels Sprouts Cabbage Spinach Turnips	Foods rich in Silicon: Asparagus Dandelions Rice Bran Spinach Cucumbers Beets Strawberries
Foods rich in Chlorine: Tomatoes Goat’s Milk Celery Spinach Cabbage Radishes	Foods that cleanse the body: Carrots Celery Red Cabbage Parsley Radishes Cucumbers P.S. Always try consuming the whole grain such as rice bran, oat bran, wheat bran etc… and I listed low fat dairy products a lot to remind you they still contain all the nutrients as whole dairy products but minus the fat and cholesterol! Brown rice is better for you than white but I have to admit I love steamed white rice! **The authors of this site are neither licensed physicians nor scientists; we simply provide a space where hard to find information is free for the gathering. Use common sense when implementing any of our suggestions or those of your fellow reader. **