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First choice:
Choose the "healthiest foods" (see chart) as much as possible. Make sure to eat foods from each food group and to get at least 1 - 2 Tbs. of high quality oil per day. Do not eat entirely fruits and vegetables if:
- You are not exercising at least two to three times each week;
- Your exercise program is extreme; or
- You are under extreme mental or emotional stress.
See Life's Influences
However, even in the above situations, you will get the most benefit in maintaining health and handling the more intense stresses of life if you keep your food choices as healthy as possible while feeling satisfied with your meals.
Second choice:
The majority of your diet consists of the "healthiest foods" and, when choosing otherwise, choose the highest quality protein and carbohydrate as possible. Ask yourself, "What is it going to take (quality and quantity of protein, carbohydrate, and fat) for me to feel satisfied with this meal?"
Third choice:
You simply increase the foods from the "healthiest" category in your current diet, thus, naturally decreasing the quantity of heavier proteins and starches.
(see A Really Good Place to Start)
Examples of Breakfast, Lunch, and Dinner
Breakfast
Nutritive Support:
Aerobic Support with breakfast. Recommended to be taken twice during the day.
Examples
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First choice:
Fruit (any type)
Or smoothie
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Second choice:
Fruit with egg
and/or sprouted toast
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Third choice:
Fruit with your
regular breakfast
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Lunch/Dinner
Nutritive Support:
Metabolic Support before lunch.
Anabolic Support before bedtime or between meals on an empty stomach (may be taken with fruit).
Examples
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First choice:
Large salad
(dark green lettuce)
Avocado or guacamole;
cooked or raw veg.
and/or sea veg.;
spices, lemon, and
olive oil
OR
Grilled vegetables or skewers with side salad
OR
Starchless fajitas
(see recipes)
OR
Grilled vegetables with
sweet potato or
winter squash
OR
California Nori Rolls
(see recipes)
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Second choice:
Fish or chicken;
cooked vegetable(s);
raw veggie or side salad;
small portion of
sprouted bread
OR
Large taco salad
(any dressing);
use guacamole instead of
cheese/sour cream
OR
Restaurant meal:
grilled fish with
Caesar salad; and/or salad with avocado; and/or sauteed vegetables.
OR Thai Curry Soup
(see recipes)
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Third choice:
Regular meal choice; increasing vegetables, thus naturally decreasing amount of protein and lower quality starches.
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Additional considerations:
It is best to:
- Choose organic vegetables when available;
- Choose fresh over frozen; and,
- Avoid canned foods as much as possible as they are extremely over-cooked.
Optimally, it is best to eat primarily fruit before noon and to have at least one large salad a day (for either lunch or dinner) using any lettuce except iceberg lettuce.
There are healthy choices for salad dressings. Health food stores often carry dressings that are not overloaded with sugars or preservatives, however, Soy products and Canola oil should be avoided when possible. However, it is not necessary to totally avoid condiments such as ketchup or salad dressings. While they are not the best choices, it does not hurt to have these foods occasionally. Otherwise, oils, lemon, and spices make good salad dressings.
Back to Metabolic Diet
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