A Well Balanced Diet


When changing your diet, it is important to focus on the positive aspects. Don't waste your time thinking about what you can't have - rather look at all the things you can.

Here are some ideas to get you started:

  • Eat whole and cracked grains on a daily basis. These include: brown rice, barley, millet, oats, cous cous, bulghur, sourdough bread, pasta and noodles.
  • Enjoy a wide variety of fresh vegetables including root such as carrots and daikon, round such as onions and cabbage and leafy such as Chinese cabbage and watercress.
  • Cook vegetables in different ways such as stir fry, steam, blanch, raw, stew or soup.
  • Use vegetable quality protein in your meals. These include tofu, tempeh, seitan and beans.
  • Use unrefined oils in cooking, such as sesame, corn, olive and safflower.
  • Add flavor to your meals with natural seasonings such as shoyu, miso, sea salt, brown rice vinegar, balsamic vinegar, umeboshi vinegar and mirin.
  • Have fruit on a regular basis. Locally grown are ideal.
  • Use sugar-free ingredients - jelly, juice, cookies and snacks. Use rice syrup, barley malt and maple syrup to sweeten foods and drinks.
  • Add seeds and nuts to your meals. Try them roasted and unsalted.
  • White fish can be enjoyed on a regular basis.
  • Experiment with sea vegetables. They are unique and contain valuable minerals. A small amount goes a long way. Try nori, arame, wakame, dulse and kombu.

Don't panic about doing everything at once!

  • Start with whole grains and vegetables. Include them on a daily basis.
  • Make vegetable soups
  • Have some fermented foods like sauerkraut, dill pickles or a small amount of umeboshi.
  • Include beans in salads, stews or soups.
  • Look for better quality ingredients such as sugar free items and good quality seasonings and oils.
  • Slowly increase your use of white fish and vegetable quality protein.
  • Add a new vegetable each week to your meals.