1. Take time to eat and chew your food well for best digestion.
2. Drink high quality, non-contaminated water; at least six glasses per day.
3. Base your diet on vegetables – raw, cooked, steamed, or baked - and fresh fruits.
4. Eat a wholesome breakfast, a hearty lunch and a lighter evening meal. Don’t overeat after sunset.
5. Eat a greater percentage of high fiber and carbohydrate foods (vegetables, grains, beans), and a lesser amount of animal fats and proteins.
6. Avoid excessive consumption of fried foods, salt, sugar, refined foods and chemicals.
7. Work at correcting your abusive habits like caffeine, alcohol, nicotine and sugar. Stay away from daily use and evaluate how you feel.
8. Take easy walks after meals, if possible, and get enough exercise to best utilize the nutrients and calories you consume.
9. Eat a balanced diet, focusing on whole grains, vegetables, legumes and fresh fruits. When appropriate, add nuts or seeds, dairy products and animal foods (predominantly fresh fish or organic poultry).
10. Individualized to your needs, take a multiple vitamin-mineral as indicated for your age and sex, extra vitamin C and antioxidants, as well as other supplements.
© 2015 by Elson Haas, MD