Fundamental Nutritional Guidelines

for the Promotion of Optimal Wellness

1. Emphasize the consumption of whole, minimally processed foods: To ensure a diverse range of nutrients and fiber and to mitigate the intake of added sugars, salt, and unhealthy fats, it is advisable to prioritize the consumption of whole, minimally processed foods.
2. Consider the digestibility of certain vegetables: Cooking vegetables can facilitate digestion by breaking down tough fibers and increasing the bioavailability of nutrients. However, this may vary among individuals and some may prefer their vegetables raw or slightly cooked to preserve nutrients and fiber.
3. Undertake a systematic detoxification program: A detoxification program, such as a fruit and vegetable cleanse, can aid in the elimination of toxins and enhance overall wellness. However, it is crucial to consult with a healthcare professional prior to embarking on any detox program, as some programs may be restrictive and not suitable for all individuals.
4. Exercise moderation in the consumption of carbohydrates: To maintain stable energy levels and avoid spikes in blood sugar, it is advisable to limit the consumption of carbohydrates from fruits and grains and prioritize those that are nutrient-dense and have a low glycemic index.
5. This list is a general outline: This list serves as a starting point for a whole foods, plant-based diet that incorporates fish as a source of lean protein. Individual needs and preferences may necessitate modifications to this outline.
6. Adhere to proper preparation methods for grains: Sprouting grains can enhance nutrient density and improve digestibility, while thorough cooking can also increase the bioavailability of nutrients and facilitate digestion. However, the specific cooking method used (e.g., pressure cooking) may vary based on individual preferences and needs.
7. Avoid the consumption of problematic foods: Certain foods, such as beans, dairy, lentils, oil, undercooked grains, and undercooked vegetables, may pose difficulties for digestion for some individuals and may cause digestive discomfort. However, individual tolerance and needs may vary and some individuals may be able to consume these foods in moderation.
8. Refrain from eating in states of heightened emotion or exhaustion: Eating while feeling emotional or exhausted can lead to overeating and poor food choices. It is important to heed hunger cues and eat when calm and hungry.
9. Thoroughly cook grains to aid in digestion: Cooking grains thoroughly can enhance digestibility and increase the bioavailability of nutrients. However, individual preferences and needs may vary, and some may prefer softer or undercooked grains.
10. Limit the intake of salt, oil, and sugar: Excessive consumption of salt, oil, and sugar can contribute to health issues such as high blood pressure, heart disease, and weight gain. It is advisable to choose minimally processed foods and limit the intake of these ingredients.
11. Prioritize hydration: Adequate hydration is indispensable for overall wellness. It is recommended to consume an ample amount of water and other hydrating beverages, such as herbal teas, throughout the day.
12. Diversify plant-based protein sources: To ensure a balanced intake of all essential amino acids, it is advisable to incorporate a variety of plant-based protein sources, such as legumes, nuts, and seeds, into a whole foods, plant-based diet that incorporates fish.
13. Incorporate fiber-rich foods: Fiber is pivotal for digestive health and the prevention of chronic diseases. It is recommended to focus on incorporating a variety of fiber-rich foods, such as whole
14. Practice mindful eating: Engaging in mindful eating practices, such as paying attention to hunger cues and savoring each bite, can promote healthier food choices and prevent overeating.
15. Adequate sleep: Adequate sleep is crucial for physical and mental wellness. It is recommended to aim for 7-9 hours of quality sleep each night to maintain optimal health.