Example of healthy eating

 

A Complete Meal

Each meal should include these five (5) things to be a complete meal and for proper digestion means proper assimilation of foods for conversion into energy:

 

• Protein

• Carbohydrates

• Oils (lipids)

• Liquids/Juices

• Vitamins and Minerals

 

BREAKFAST - Dawn - 8am

 

• Protein - (nuts) Almonds * Pecans * Cashews

• Carbohydrates- (fruits) Apples * Pears * Prunes * Bananas * Green Olives * Cream of Rice Cereal

• Oil - (lipids) 1 to 2 tablespoons on food or by month

• Olive Oil * Walnut Oil * Ghee (clarified butter)

• Liquids - (Juices) Distilled H2O * Teas (hot) * Coffee (1 cup) * Peach Nectar * pear Nectar

• Vitamins - Minerals - Out of these foods

 

LUNCH - 12 noon

 

• Protein - (seeds, meats, vege-meats)

• Sunflower Seeds * Pumpkin Seeds * Chicken (boiled or baked) * Turkey (boiled or baked) * Ground Turkey * Ground * Lean Meat

• Carbohydrates - Brown Rice * Lettuce Corn * Broccoli * Green Onion (tops) * Bell Pepper * Tomatoes * Cucumber Celery * Cauliflower * Cabbage * Beans/Peas(fresh, dry)

• Oil - (lipids) Ghee (clarified butter) * Corn Oil * Olive Oil * Vegetable Oil

• Liquids - (juices)

• Filtered Water * Grape Juice * Teas (hot tea is best for reducing weight) * Cranberry Juice

• Snacks - Strawberries * Grapes * Raisins * Blueberries * Pumpkin seeds * Rice Crackers * Oats * Cream of rice Cereal * Unsalted Sunflower Seeds

 

DINNER - (supper) 6:30 to 7:30 pm

 

• Protein - Fish * Tuna * Eggs * Tofu

• Carbohydrates - Brown Rice * Beets * Celery (roots) *Cabbage (roots) * Radishes * Turnips/Rutabagas * Potatoes * Mushrooms * Asparagus * Sweet Potatoes/Yams * Onions (yellow/white) * Garlic

• Oil - (lipids) Chose one oil, 1 to 2 tbls. On food or by mouth

• Ghee (clarified butter) * Garlic Oil * Peanut Oil

• Liquids - (juices)

• Filtered Water * Pineapple Juice * Teas (hot tea is best for reducing weight)

• Snacks - Pineapple * Rice Cakes * Peanut butter * Peanuts (few with no salt) * Raw Carrots