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Rules That Lead to Beneficial Nutrition

Rules on Good Nutrition are numerous. Listed here are some of the easy to remember ones that are quite beneficial.

Food

- Make it look, feel, taste, and smell good.

- Have fun eating. Enjoy the pleasure of it. Share good wholesome food with friends.

- Women nutritional needs are different than men. Children needs are different than adults. Recognise this important consideration and encourage the eating of different foods at meal time.

- Eat often a variety of foods. Especially vegetables and complex carbohydrates. There are micro-nutrients you may require that another person does not and these are only got by eating many different foods.

- Eat 5-8 times a day. Get away from 3 "big" meals.

- Eat fruit or honey. Keep away from sugar, candy, chocolate - eat these on Sundays only, i.e. one day a week. It's the easiest way to reduce calories without loosing nutrients.

- Read labels and choose prepared or pre-cooked food that have the least amount of fat, salt, sugar and preservatives.

Handling and preparing food

- Pay close attention to the "use by" date. Eat fresh food. Buy in small quantities and use immediately.

- Keep frozen and chilled foods cold until they are to be used. Do not re-freeze frozen food.

- Be careful not to overload the fridge or freezer. You will then cause a multitude of food to loose it's nutrients, for the fridge then cannot cool properly.

- Store cooked food at top of fridge and cover it well to prevent dripping onto the raw food stored at the bottom of the fridge.

- Wash your hands before handling foods and in between handling several types of food. Wash with antibacterial soap.

- Always use clean knives and work surface. Wash with a soap the knifes and the work surface as you go from handling raw to cooked foods. Daily, change your wash-up cloth with a clean one. A wash-up cloth is a fertile breeding ground for all types of harmful bacteria.

- Minimise frying foods. If you must fry in an oil avoid the use of oils high in polyunsaturates. Grill, bake, broil or microwave food instead of frying.

- Try not to use salt in the preparation of food. Use herbs, lemon juice, spices to flavour. Let the person salt to their own taste, and salt only after you've tasted the food.

- Remember the "Do's and Don'ts" of Food Combining when preparing a meal.

These rules would not be completed if we failed to again emphasise:

- Don't drink liquids with the meal or immediately after it. These dilute and interfere with the digestive juices.

- Don't smoke or drink coffee, tea, chocolate, alcohol and wine in excess. Moderation and timing are very important with these substances if you find abstention to be impossible.

You will find that by following these few rules, you'll begin to get more out of the food and drink you take. You'll also enjoy your food more through an appreciation of knowing what it takes to prepare a well-balanced, nutritional meal.

Good nutrition is a cornerstone of your lifestyle and fitness goals.

See also Basic Nutritional Guide:

TYPE OF FOOD	WHAT TO AVOID	WHAT TO LOOK FOR
Beans	Canned pork and beans, canned beans with salt or preservatives	All beans cooked without animal fat or salt, fresh or fast frozen beans
Beverages	Alcohol, coffee, pasteurised and sweetened juices, fruit drinks, sodas, tea (except herb tea) and drinks with caffeine	Herb teas, fresh vegetable and fruit juices, coffee substitute made from cereal grains instead of coffee beans, mineral or distilled water
Dairy Products	All soft cheeses, all pasteurised cheese products with orange colouring, ice cream with candy	Raw goat (light) cheese, non-fat cottage cheese, unsweetened yogurt, goat milk, skim milk, buttermilk, all soy products
Eggs	Fried or pickled	Boiled or poached (limit to four weekly).
Fish	All fried fish, salted fish, anchovies, pickled herring, fish canned in oil.	All fresh-water white fish, salmon, boiled or baked fish, water-packed tuna
Fruits	Canned, bottled, or frozen fruits with sweeteners added	All fresh, frozen, stewed and dried fruits, home-canned fruits
Grains	All bleached white flour products, white rice, white crackers, overly processed cereals	All whole grains and products containing grains, cereals, breads, muffins, whole grain crackers, cream of wheat/rye cereal, buckwheat, millet, oats, brown rice, wild rice. (Limit yeast breads to three times per week.)
Meats	Fatty beef; all forms of pork; hot dogs; luncheon meats; smoked, pickled, and processed meats; corned beef; duck; goose; spare ribs; gravies; organ meats	Skinless turkey and chicken, lamb. (Consume meat only three times per week.)
Nuts	All salted or roasted nuts	All fresh raw nuts (but limit peanuts)
Oils (Fats)	All saturated fats, hydrogenated margarine, refined processed oils, shortenings, hardened oils	All cold-pressed oils: corn, safflower, sesame, olive, soybean, sunflower, and canola oils; margarine from these oils; eggless mayonnaise
Soups	Canned with salt or preservatives (MSG), fat stock, or creamed	Homemade (salt and fat free) bean, lentil, pea, vegetable, barley, brown rice, onion
Spices	White pepper, salt, hot red peppers, white vinegar, all artificial vinegar	Garlic, onions, dried parsley, Spike, all herbs, chives, cayenne, dried vegetables, apple vinegar, tamari, seaweed, sea salt
Sprouts	Seeds cooked in oil or salt	All slightly cooked sprouts (except alfalfa), wheatgrass, and all raw seeds
Sweets	White, brown, or raw sugar, corn syrups, chocolate, sugar candy, fructose, all syrups except pure maple syrup, all sugar substitutes, jams and jellies with sugar	Barley malt or rice syrup, small amounts of raw honey, pure maple syrup, unsulfured blackstrap molasses.
Vegetables	All canned and frozen with salt additives	All raw, fresh, frozen (no additives), or home-canned.(Undercook vegetables slightly)