Food Guide for Moderate, Healthy Eating by Adults -Based on the writings of Dr. R.L.

Alsaker
Healthy eating is not a matter of getting the right number of
How to eat and drink: Seasonal Eating Principles:
servings from each food group. Rather, it is about eating
1. Chew your food thoroughly! Winter: Eat meat max 1X/day. Eat
moderate quantities of the right foods and taking care that
food is well digested so nutrients can be utilized. 2. Limit or avoid water with meals more sweet fruit and less acid fruit.
When to eat: 3. Drink slowly, in small sips Summer: Eat less meat. Eat more
1. Eat only if hungry 4. Don't eat too many foods in one meal (1-4 is adequate) juicy fruits and succulent vegetables.
2. Wait at least 4 hours between meals 5. Don't mix incompatible foods in a single meal. Don't eat sweet fruits with starchy
3. Eat 2-3 meals/day with no snacking 6. Stop eating while you could still eat some more comfortably. foods. Have less fat and more water.
CAR
BOH
RICH YD
FOO RATE- Sweet Succulent Salad Starchy
DS
Sweet Fruits Fruits Juicy Fruits Vegetables Vegetables Foods
Examples: Grains:
Juicy Fruits Examples: Examples: Examples: Examples: Lettuce, wheat, maize, oats,
Succulent Ripe banana, Sweet apple, peach, Asparagus, beet, celery, kale, barley, rice, etc.
pear, berries, apricot, carrot, turnip, Tubers: potato, yam,
Vegetables persimmon, sweet dandelion, chard,
Salad grapes; Dried
cherries,melon, radish, cauliflower,
endive, cabbage,
artichoke, taro, parsnip
rhubarb stalk eggplant, okra, Other: chestnuts,
Vegetables fruits: dates, figs, onion, radish, chicory, cucumber, acorns, coconut, some
Fats raisins, prunes Acid fruits: Sour apple, summer squash, parsley, spinach, squash, green banana,
Starchy pineapple, lemon, brussel sprouts, cress, green young lima beans
Foods How to prepare: tomato, orange, artichoke, string peppers How to prepare: Eat
Fruits are best grapefruit, other citrus beans, pumpkin, whole grains. Refined
Legumes eaten raw. They fruit corn, green lima
beans, young peas
How to prepare: grains should only be
eaten if liberal fruits/
may also be Keep salads simple.
How to prepare: How to prepare: vegetables are eaten
stewed, steamed Raw is better. If
Dairy or baked.
Raw is best. Fruits If boiling/steaming,
cooking, do not
too. Soft breads should
may also be stewed, use as little water as be toasted or very well
Nuts *to sweeten foods steamed or baked. possible and keep drain. chewed. Don't eat raw
used unrefined Melons and juices water. Minimal grains. If boiling tubers,
Meat & Eggs sugars: honey, should be had alone. dressings may be do so with peels. Fats
DS
ICH FOO molasses, brown added after cooking. may be added after
cooking.
-R sugar or fruit.
TEIN
PRO What to eat:
1. Eat some concentrated Fats Lentils Dairy Nuts Meat & Eggs
Examples: Olive Examples: Dry Examples:
protein during the week, Examples: Almonds, brazil nuts, Examples:
oil, butter, dairy beans, dry peas,
never more than 2X/day cream, avocado, lentils, peanuts Milk, cheese, pecans, walnuts, Eggs, beef, lamb, turkey,
2. Eat starchy food 1-2X/day olives, ice cream, How to prepare: yogurt, buttermilk butternuts, pistachios, chicken, fish
3. Other than that, eat fruits coconut butter, Soak and cook in pumpkin seeds,
cocoa butter same water until How to prepare: peanut butter, nut How to prepare:
and vegetables butters
tender. Fat, salt and Milk is better if Simmer, boil, bake/roast,
Incompatible food combos: How to prepare: other ingredients can uncooked. Cottage How to prepare: steam, broil, pressure
1. More than one source of Avoid frying foods. be prepared cheese and mild Can be roasted. Can cook or slow cook.
high protein. Do not make a habit separately and added cheeses are better be ground into nut Eggs can be cooked in a
2. Juicy fruits + starchy food. of combining fats to cooked legumes. than strong butters or nut milks. little grease. Do not fry.
with with refined Sugar can be added cheeses. Can be ground up Vegetables and salt may
3. Meat + starchy food with dry fruits to make be added after cooking,
sugar. before baking.
4. Multiple starchy foods candy. but not while cooking.