Simple guide to eating better

A simple guide to NUTRITION
& STRESS MANAGEMENT
for the 90's

Courtesy of Dr. Joseph L. Esposito
Chiropractor/Nutritionist/Dietitian

USE LESS OF THESE FOODS	USE MORE OF THESE
Commercial baked goods and cakes from mixes	All vegetable oils (except coconut and palm)
All Chicken, Beef, Poultry, Pork, etc
Frankfurters	Avocados
Bacon	Honey
Luncheon meats	Mayonnaise
Ham & sausage	Natural nut butters
Any processed Cheese	Raw nuts
Ice Cream, Ice Milk	Sesame seeds
Creamy Peanut Butter	All seeds, (sunflower, etc)
Organ meats	Breads, lightly milled or whole grain brown rice
Margarine	Common Potato or Corn
Snack Crackers	Eggs
All hydrogenated oils	Fresh Fish
Candy	Fresh or dried fruit
Fruit in heavy syrup	Fruit juice diluted in water
Nuts roasted in oil	Natural granolas
Sherbet and frozen yogurt	All fresh fruit
Potato chips and other chips	Legumes (beans, peas, lentils, Soy & Garbonzo beans
ALL MILK products	Dried fruit (no sulfites)
Cereal with added sugar	Natural cereals without added sugar
Turkey franks	Puffed Rice
Roasting Turkey with added salt	Shredded Wheat
Canned soups	Whole grain pasta
Biscuits, muffins, pancakes	Yams and sweet potatoes
Instant Cereals	Sprouts
All-bran, Corn Flakes	All Vegetables (i.e. Artichokes, beets, broccoli, Brussels sprouts, carrots, cabbage, Cauliflower,Celery, Chard, Cucumbers, fresh vegetable juice, Green beans, Squash, Tomatoes, and other garden vegetables
Soft Drinks	Most frozen vegetables
White Bread products	Tofu
White Flour pastas	Anything that grows from the ground
Bouillon
Consomme
Seasoned Popcorn

SAMPLE MENUS

BREAKFAST:

Better if NOT eaten since food, especially processed food, will interrupt the Detoxification cycle, but if you must, Fruit and Water ONLY. The more the better! be sure to eat both, and use a wide variety of fruits.

Apples	Plums	Bananas	Star Fruit	Pears	Pineapples
Cherries	Kiwi Fruit	Grapes	Grapefruit	Nectarines	Oranges
Peaches	Melons, but eat them alone or leave them alone, don't mix with other fruit or food.

LUNCH:

Vegetable Salad with lots of veggies such as Squash, Peppers, Carrots, Snowpeas, etc
Whole grain rolls.
Sandwich (whole wheat) with Lettuce, Tomatoes, Sprouts and other veggies.

Home made vegetable soup	Stir Fried vegetables
Whole wheat rolls	Corn bread
Apple, fresh fruit	Carrot sticks
Fruit	Broccoli pieces
Carrot salad and Potato salad	Baked Potato with Butter (not Margarine)
Whole grain rolls	Applesauce

DINNER:

Dinner #1	Baked Fish	Steamed Broccoli	Raw Carrots
Dinner #2	Beans with Brown Rice	Spinach, steamed or salad
Dinner #3	Stir Fried vegetables	Brown Rice	Peas and Corn
Dinner #4	Navy Beans	Collard Greens	Corn Bread
Dinner #5	Vegetable Stew	Vegetable salad with lots of raw veggies such as Squash, Peppers, Carrots, Tomatoes, Etc. (the more the better)	Fruit Salad
Dinner #6	Pasta (no meat sauce)	Brussels sprouts	Baked Sweet Potatoes	Whole wheat rolls

Understand that this is just a sample menu and should be used as a guideline. You may eat all the raw fruits and vegetables you wish, the more the better. If you are hungry between meals try eating nuts and dried fruit, raisins or berries (be sure there is NO SUGAR or preservatives added, nuts should be raw.) Eggs, beans, peas, seeds and nut butters (i.e. peanut, almond, sesame seeds, or cashew) are all good snacks. Be sure there is no hydrogenated oil in the butters. Avoid DAIRY products as much as possible. If you have a health problem consult a physician who is very well trained in nutrition before you make any radical changes in your diet. NO Sugar, Caffeine, or Soda . . .EVER!

If all that sounds like a bit much, and you are looking for an alternative to eating large quantities of raw fresh fruits and vegetables, call me at 303-579-2084, and I'll send you a free SAMPLE of the concentrated fruit and vegetable capsules my family and I consume.

For a free audio-tape copy of Dr. Esposito's world famous nutritional lecture " Nutrition for a Successful You", call me at 303-579-2084 . Is organic food better? See POLLUTION

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