What should a healthy daily diet consist of? There is a lot of information out there… What diet guidelines do we need to follow o reverse high blood pressure?
My “Health Supporting Eating Plan” (see below) addresses the question, “What should I make for lunch or dinner?” (Breakfast is optional, if you’re not hungry.)
My eating plan, as you will see, does not list all there is to eat. It’s simply a guide to constructing an easy, guaranteed-healthy day of eating based on four words that start with S. Feel free to use spices and international flavorings to create more colorful and inviting cuisine.
Also see, “The Campbell Plan” by Thomas Campbell, M.D. for quick, easy, delicious recipes and other practical information on health-supporting eating. Campbell is co-author of “The China Study” with his father, T. Colin Campbell. This is a great source of diet guidelines.
Reading “The Campbell Plan” puts you in the presence of a caring, experienced family physician who powerfully reveals the Standard American Diet as the chief culprit in our major disease epidemics: obesity, diabetes, high blood pressure, heart attack and stroke, and many cancers and autoimmune diseases.
Then, clearly, sweetly, Dr. Campbell guides you through the simple steps that make truly healthy eating simple, practical – and delicious! The benefits to your health will be nothing short of spectacular – a leaner, more functional body and freedom from pills and procedures! This is one “doctor’s appointment” you will enjoy – and benefit from all your life. Highly recommended!
Here’s my “Health Supporting Eating Plan”
DRINK PURE WATER: At least (3) 8-oz glasses per day. “Listen to your thirst, plus one more glass!”
BREAKFAST: Fruit +/- oatmeal (Not eating until lunch is okay!)
LUNCH AND DINNER: Chew your food to a puree and keep your stomach full of vegetables.
SELECT from (4) S’s: Salads – Soups – Steamed VEGGIES – Starches
SALADS – as large as you like with NO-OIL salad dressing (see many recipes online)
SOUPS – Use a crock-pot (“slow cooker”)
- Wash and chop your favorite vegetables (preferably organic and locally grown).
- Before bed, fill the crock-pot half full with water.
- Add vegetables, grains, legumes, etc. and favorite spices.
- Fill to near-top with water, place lid on, push button, go to bed.
- Enjoy for 1-2 days and freeze the rest in freezer-safe containers for “instant meals.” Repeat 2-3 times weekly.
STEAMED VEGETABLES – Greens and yellows (kale, chard, broccoli, spinach, asparagus, squash, sweet potatoes, etc.)
- Rinse and tear greens, cut yellow veggies into pieces, and place into steamer basket.
- Steam over hot water for 3-6 minutes.
- Serve with squeezed lemon juice (or other citrus), no-oil salad dressing, etc.
STARCHES – Grains (organic brown rice, quinoa, millet, etc.), potatoes (white and sweet), yams, etc.
PROTEIN STARS: Legumes (chick peas, beans, lentils, etc.) + walnuts, pumpkin seeds, etc. Add to soups, salads, dressings, etc.
DESSERT: Apple slices, berries, citrus, cherries, mangoes, grapes, melons, etc.
ALSO: TAKE A WALK EVERY DAY – AND SMILE A LOT!