Long-Term Healthy Diet

The following recommendations are general guidelines only and can be adapted to any lifestyle. With hundreds, if not thousands, of diet plans to choose from—from macrobiotic to high protein–you’re pretty much on your own to research them and pick and chose what works for you. The same applies to vitamins, minerals, and all other supplements.
As with most of the items in this article, you should check with a medical and/or dietary professional before making any major diet changes, especially if you have health problems. That goes double if you are making major dietary changes to gain or lose weight.

Foods to Enjoy

-Fresh fruits


Fresh vegetables — except corn, which can be an allergenic food. Great detox foods include broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables. Approximately 40% of your diet should be fruits and vegetables.


Rice — Rice is easily digested by most people. Choose brown or basmati rice, rice cakes, rice crackers and rice pasta.
Quinoa, Amaranth, Millet, Buckwheat — can be used instead of rice. They can be purchased at a health food store.
Beans — Split yellow and green peas and lentils are easy to digest and require less soaking time. Other beans include kidney beans, pinto beans, mung beans, garbanzo beans (chickpeas) and adzuki beans.
Nuts and Seeds — Unsalted nuts, seeds and nut butters can be sprinkled over any meal. Includes flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. Avoid peanuts.
Fish — Poached, broiled or steamed fish in moderation.
Extra-virgin olive oil , Grapessed Oil
Condiments — Vegetable salt, sea salt, vinegar, naturally fermented soy sauce or tamari, any culinary herbs or spices, limited amounts of honey.
Herbal Tea — Herbal non-caffeinated teas, except green tea.
Water, Lemon water, Juices, Rice Milk

Foods to Avoid

SUGAR — Refined sugar and mixtures containing refined sugar including sucrose, dextrose, corn syrup, brown sugar, turbinado. Avoid artificial sweeteners.
DAIRY PRODUCTS — Milk, eggs, butter and other dairy products.
WHEAT — Wheat and products containing wheat.
CORN — Corn and all corn products
CAFFEINE — Coffee, black or green tea, colas, and other drinks containing caffeine.



It is important to drink at least 8 glasses of water per day or constipation may result.
Lemon juice in water has a slightly laxative effect and stimulates the digestive juices. Squeeze a wedge or 1/4 lemon into warm water and drink immediately after rising in the morning.
Vegetable broth contains minerals that promote tissue cleansing. Drink 2 cups per day.

Meal ideas

•Reconstituted dried apricots (unsulphured), peaches, figs, prunes, etc.
•Fresh fruits, especially figs
•Baked apple with organic raisins
•Low fat, low salt cottage cheese. [Recipe: Heat goats or sheep milk until almost boiled, add juice of half a lemon, stir briskly, leave whey to collect on top and curd will settle on bottom.Strain through sieve, add goats or sheep yogurt and herbal flavoring. Whey can be used separately.]
•Natural goat or sheep yogurt
•Millet or oatmeal cereal (soaked in whey from above recipe)
•Gluten-free muesli with whey or yogurt and chopped almonds
•Handful of sunflower and pumpkin seeds
•Occasional poached or boiled egg
•Vegetable salad
•Vegetable broth
•Home made soup
•Baked potato
•Steamed vegetables
•Corn on the cob
•Baked peppers
•Grains–brown rice, millet, buckwheat
•Sprouted seeds, such as alfalfa
•One slice pumpernickel bread with avocado or cottage cheese
•Steamed vegetables
•Vegetable soup or broth
•Cottage cheese
•Small omelet
•Steamed or grilled fish