Natural Health Dietary Guidelines
The typical Australian way of eating is high in fat, sugar, white flour, stimulants and chemicals, and low in vegetables, fruit and fibre. It’s all back to front. What we need is food that is unprocessed, low in fat, high in fibre, free of salt, caffeine and additives, and with the bulk of the diet being fresh vegetables and fruits.
Check out the following food types to know what you should be eating each day.
Food Classification and Quantities
Food Type: Fresh Fruits
Acid Fruits – Citrus, Pineapple, Sour berries, Tomatoes
Sub-Acid Fruits – Apple, Pear, Stone Fruit, Grapes, Mango, Ripe
berries, Persimmon, Custard apples
Neutral Fruits - Ripe Bananas, Fresh figs, Avocado
Melons – Watermelon, Sugar melon, Rockmelon, Honeydew
Typical Quantity Per Day: Approx 350 to 700 gm
Comments: Have some fruit each day. High-sugar fruits, eg. grapes, should not be over-eaten.
Food Type: Fresh Vegetables
Leafy – Lettuce, Silverbeet, Spinach Cabbage, Beet greens, Turnip
greens, Watercress, Parsley, Dandelion leaves
Fruit – Tomato, Cucumber, Capsicum (red is ripe), Zucchini, Choko,
Squash, Marrow, Eggplant
Stem - Celery, Asparagus, Kohlrabi
Root - Carrot, Beetroot, Turnip, Parsnip, Radish
Miscellaneous – Sprouted seeds/grains, Broad beans, Onions, Green
beans, Green peas, Cauliflower, Brussels sprouts,
Typical Quantity Per Day: Approx 350 to 700 gm
Comments: Have a large raw salad every day – if can handle raw foods. Otherwise lightly-steamed vegetables. Eat vegetables abundantly.
Food Type: Protein-rich Foods
Nuts – Almonds, Cashews, Brazil, Walnuts, Pecan, Macadamia,
Legumes – Dried beans and peas, Soya beans, Peanuts, Lentil, Lima
beans, Chick peas, Kidney beans, etc.
Seeds - Sunflower, Sesame (and Tahini), Pepitas, Linseed
Animal - Cheese: Cottage, Ricotta, Natural Cheddar; Eggs; Fish; Poultry;
Typical Quantity Per Day: Approx 100 gm per day. Approx 85 gm if of plant origin, approx. 120 gm if of animal origin.
Comments: Vary the protein food from day to day. Vegetarian or near-vegetarian diet preferred. When changing from a meat-based to a vegetarian diet, do it gradually. People over 50 years who have been heavy meat eaters should attempt this change with caution.
Food Type: Sugary Carbohydrate Foods
Dried Fruit – Dates, Raisins, Sultanas, Currant, Dried figs, Prunes, Dried
Other – Honey, Black or dark brown sugar, Molasses, Maple syrup, Rice
syrup, Fruit juice concentrates
Typical Quantity Per Day: Approx 60 gm of dried fruit. Use only small amounts, if any, of honey, maple syrup or black sugar.
Comments: Dried fruit is not essential in the diet – appetite is the best guide. In hot weather particularly, a second serving at a different meal (60 gm) could replace the starchy food.
Food Type: Starchy Carbohydrate Foods
Starchy Vegetables – Potato, Pumpkin, Sweet potato, Sweet corn,
Starchy Grains – Wholemeal bread, pasta, cakes, scones, pastries &
many other wheat flour products, Millet, Buckwheat,
Oats, Rye, Rice, Barley
Typical Quantity Per Day: Approx 120 gm. Best to limit total grain intake to the equivalent of 4 slices of bread per day. Starchy vegetables can be eaten in larger quantities.
Comments: Starch is needed more in cold weather than in hot. Starch vegetables are more easily digested than grain foods.
Food Type: Fat-concentrated Foods
Vegetable oils – cold pressed preferred; Cream; Butter; Polyunsaturated
margarine (not recommended), Avocado (larger
quantities may be eaten)
Typical Quantity Per Day: Not more than 30 gm.
Comments: These foods, except avocados and flax oil, are unnecessary. Sources of essential fat are the protein-rich foods, all of which contain fat, and avocados.
Typical Daily Meal Plan
Following meal plan can help you achieve the right balance in your diet and could be along the following lines:
Breakfast - Any ripe, in-season fruit or fruit juice. If not hungry, have a glass of pure water instead.
If fruit does not satisfy appetite, follow it, after an interval, with natural yoghurt, sunflower seeds, nuts, muesli or wholemeal toast; or top a fruit salad with, for example, ground linseed, sunflower seeds and almonds.
Lunch - Salad or steamed vegetables plus a starchy dish such as a wholemeal sandwich, potato salad, baked potato, savoury rice, wholemeal pasta, a sweet corn dish, etc. If desired, finish with another sandwich, a muesli slice or similar starchy food.
Dinner - Salad or steamed (or baked) vegetables plus a protein dish such as nut roast, kidney bean roast, bean nachos, soya bean patties, lentil burgers, hommos, cottage cheese loaf, omelette, etc. (If not eating vegetarian – fish, free-range chicken or red meat.)
An alternative meal is fruit salad plus nuts, sunflower seeds, linseed or cottage or ricotta cheese, or some other protein food.
If desired, have dried fruit with either a lunch or dinner.
Lunch and dinner can be swapped around. Provided one is a protein meal and the other a carbohydrate meal, this is what really matters to maintain nutritional balance.