Eggs Vegetable oils
Herbs, spices Teas, juices
ACID-FORMING Vegetable oils Whole grains and cereals
Dry beans and peas
Fish Fowl Eggs
ALKALIZING Fruits
Vegetables Sea vegetables
Fermented or pickled vegetables Sea salt and salted condiments
NUTRIENT PROPORTIONS In a healthful way of eating all nutrients should be present in sufficient amounts for optimal physiological function, but not to excess; they should also appear in a natural relationship to one another— comfortable proportions( by percentage of calories provided) to my taste, are approximately: 20 – 25 % fats 10 – 12 % protein 70 – 75 % carbohydrates( 65 % complex or starches, 5 % fruit sugars) Though most vegetable foods except nuts and seeds generally contain little fat( 0.1 to 4 percent), the extra fat shown above would come from the use of cooking oils, nuts, and seeds, and the occasional use of butter and animal-protein foods.
PERCENTAGE OF CALORIES PROVIDED BY VARIOUS NUTRIENTS IN THE HEALTH-SUPPORTIVE WHOLE-FOODS DIET
BALANCE It is achieved in this approach to food by making sure there is no excessive reliance on any one side of the tables of opposites, that is, by using as the focus of the meal beans and whole grains, which are at once expansive( being vegetable foods growing upward) and contractive( because of their shape and energy), and so in and of themselves fairly balanced. There are three easy ways by which to plan a well-balanced meal: 1. By color: It should include foods that are green, red, orange or yellow, white, and brown. 2. By flavor: There should be something sour, bitter, sweet, spicy, and salty in each meal; it will then be satisfying. 3. By texture and shape: The meal should include hearty starches( grains or tubers), protein( beans or animal food), roots, leaves, and fruits. Among the vegetables, there should be something that grows upward( leafy greens, celery, broccoli), something that grows downward( roots such as carrots or parsnips), something that grows sideways( squashes), and perhaps something that hangs( green beans, fruit). The concept of food groups( discussed in chapter three) can be adapted to a health-supportive way of eating as well. I’ d like to propose the following classification as a variation on the traditional four food groups: HEALTH-SUPPORTIVE FOOD GROUPS 1. The Complex-Carbohydrate Group: a. Whole-grain cereals( two or three servings daily): brown rice, whole wheat, barley, oats, millet, buckwheat,