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Principles of Healthy Diets

vitamin vitamins vitamin d vitamin a vitamin k omega-3

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#1 Drizzler

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Posted 21 February 2010 - 04:48 PM

Weston A. Price Foundation's Principles of Healthy Diets

Characteristics of Traditional Diets

1. The diets of healthy, nonindustrialized peoples contain no refined or denatured foods or ingredients, such as refined sugar or high fructose corn syrup; white flour; canned foods; pasteurized, homogenized, skim or lowfat milk; refined or hydrogenated vegetable oils; protein powders; artificial vitamins; or toxic additives and colorings.

2. All traditional cultures consume some sort of animal food, such as fish and shellfish; land and water fowl; land and sea mammals; eggs; milk and milk products; reptiles; and insects. The whole animal is consumed­--muscle meat, organs, bones and fat, with the organ meats and fats preferred.

3. The diets of healthy, nonindustrialized peoples contain at least four times the minerals and water-soluble vitamins, and TEN times the fat-soluble vitamins found in animal fats (vitamin A, vitamin D and vitamin K2--Price's "Activator X") as the average American diet.

4. All traditional cultures cooked some of their food but all consumed a portion of their animal foods raw.

5. Primitive and traditional diets have a high content of food enzymes and beneficial bacteria from lacto-fermented vegetables, fruits, beverages, dairy products, meats and condiments.

6. Seeds, grains and nuts are soaked, sprouted, fermented or naturally leavened to neutralize naturally occurring anti-nutrients such as enzyme inhibitors, tannins and phytic acid.

7. Total fat content of traditional diets varies from 30 percent to 80 percent of calories but only about 4 percent of calories come from polyunsaturated oils naturally occurring in grains, legumes, nuts, fish, animal fats and vegetables. The balance of fat calories is in the form of saturated and monounsaturated fatty acids.

8. Traditional diets contain nearly equal amounts of omega-6 and omega-3 essential fatty acids.

9. All traditional diets contain some salt.

10. All traditional cultures make use of animal bones, usually in the form of gelatin-rich bone broths.

11. Traditional cultures make provisions for the health of future generations by providing special nutrient-rich animal foods for parents-to-be, pregnant women and growing children; by proper spacing of children; and by teaching the principles of right diet to the young.


Dietary Guidelines

1. Eat whole, unprocessed foods.

2. Eat beef, lamb, game, organ meats, poultry and eggs from pasture-fed animals.

3. Eat wild fish (not farm-raised) and shellfish from unpolluted waters.

4. Eat full-fat milk products from pasture-fed cows, preferably raw and/or fermented, such as raw milk, whole yogurt, kefir, cultured butter, whole raw cheeses and fresh and sour cream. (Imported cheeses that say "milk" or "fresh milk" on the label are raw.)

5. Use animal fats, especially butter, liberally.

6. Use traditional vegetable oils only--extra virgin olive oil, expeller-expressed sesame oil, small amounts of expeller-expressed flax oil, and the tropical oils--coconut oil, palm oil and palm kernel oil.

7. Take cod liver oil regularly to provide at least 10,000 IU vitamin A and 1,000 IU vitamin D per day.

8. Eat fresh fruits and vegetables--preferably organic--in salads and soups, or lightly steamed with butter.

9. Use whole grains, legumes and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid, enzyme inhibitors and other anti-nutrients.

10. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.

11. Prepare homemade meat stocks from the bones of chicken, beef, lamb and fish and use liberally in soups, stews, gravies and sauces.

12. Use filtered water for cooking and drinking.

13. Use unrefined salt and a variety of herbs and spices for food interest and appetite stimulation.

14. Make your own salad dressing using raw vinegar, extra virgin olive oil and a small amount of expeller-expressed flax oil.

15. Use natural sweeteners in moderation, such as raw honey, maple syrup, maple sugar, date sugar, dehydrated cane sugar juice (sold as Rapadura) and stevia powder.

16. Use only unpasteurized wine or beer in strict moderation with meals.

17. Cook only in stainless steel, cast iron, glass or good quality enamel.

18. Use only natural, food-based supplements.

19. Get plenty of sleep, exercise and natural light.

20. Think positive thoughts and practice forgiveness.


Dietary Dangers

1. Do not eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc. Read labels!

2. Avoid all refined sweeteners such as sugar, dextrose, glucose, high fructose corn syrup and fruit juices.

3. Avoid white flour, white flour products and white rice.

4. Avoid all hydrogenated or partially hydrogenated fats and oils.

5. Avoid all refined liquid vegetable oils made from soy, corn, safflower, canola or cottonseed.

6. Do not use polyunsaturated oils for cooking, sautéing or baking.

7. Avoid foods fried in polyunsaturated oils or partially hydrogenated vegetable oils.

8. Do not practice veganism. Animal products provide vital nutrients not found in plant foods.

9. Avoid products containing protein powders as they usually contain carcinogens formed during processing; and consumption of protein without the cofactors occurring in nature can lead to deficiencies, especially of vitamin A.

10. Avoid processed, pasteurized milk; do not consume ultrapasteurized milk products, lowfat milk, skim milk, powdered milk or imitation milk products.

11. Avoid factory-farmed eggs, meats and fish.

12. Avoid highly processed luncheon meats and sausage.

13. Avoid rancid and improperly prepared seeds, nuts and grains found in granolas, quick rise breads and extruded breakfast cereals, as they block mineral absorption and cause intestinal distress.

14. Avoid canned, sprayed, waxed and irradiated fruits and vegetables. Avoid genetically modified foods (found in most soy, canola and corn products).

15. Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and aspartame, which are neurotoxins. Most soups, sauce and broth mixes and most commercial condiments contain MSG, even if not indicated on the label.

16. Individuals sensitive to caffeine and related substances should avoid coffee, tea and chocolate.

17. Avoid aluminum-containing foods such as commercial salt, baking powder and antacids. Do not use aluminum cookware or deodorants containing aluminum.

18. Do not drink fluoridated water.

19. Avoid synthetic vitamins and foods containing them.

20. Avoid distilled liquors.

21. Do not use a microwave oven.





I know this organization may be viewed as controversial or extreme to some people, but these guidelines really sum up everything quite well. Much of this reflects the ideas regularly posted on these boards. Also it is pretty intuitive, the basic tenant being eating real food, minimally processed, super-fresh, basically eating as if there was no industrial food manufacturing in existence. I tell people regularly, you don't have to eat like a caveman, or like a squirrel, or any other super particular way. I say eat like you had to 100 years ago, before all the modern (in)conveniences.

Here's the link: http://www.westonapr...lthy-Diets.html

#2 drobEk

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Posted 21 February 2010 - 08:19 PM

Very helpful info.
Great post! eusa_clap.gif

#3 AdamDolce10

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Posted 22 February 2010 - 10:45 AM

Pinned?

#4 Drizzler

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Posted 24 August 2010 - 10:16 AM

I love this list so much I am going to bump it. This goes out to the "I can't eat anything" people - perhaps consider it's not always what you eat it, but also the manner in which you prepare/eat it. Also source and quality must always be considered.

#5 alternativista

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Posted 24 August 2010 - 11:15 AM

QUOTE (Drizzler @ Feb 21 2010, 05:48 PM) <{POST_SNAPBACK}>
I know this organization may be viewed as controversial or extreme to some people, but these guidelines really sum up everything quite well.


I appreciate their promotion of traditional foods and preparation methods like soaking/fermenting, but other than that, they are fanatics. There's quite a few controversial things in this list that I do not think are 'principles.'

Edited by alternativista, 24 August 2010 - 11:15 AM.


#6 spectacled_owl

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Posted 24 August 2010 - 12:00 PM

QUOTE
5. Use animal fats, especially butter, liberally.


Sold.

Seriously though, for the most part this sounds good and logical. Unattainable? Probably.

One thing stood out...
QUOTE
Take cod liver oil regularly to provide at least 10,000 IU vitamin A and 1,000 IU vitamin D per day.
That sounds a bit high for Vit A...?


#7 Le Cols 20

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Posted 24 August 2010 - 12:42 PM

Saturated animal fats are actually one of the worst foods you can consume (pig, cow, etc).

brb heart disease

Edited by Le Cols 20, 24 August 2010 - 12:43 PM.


#8 Drizzler

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Posted 24 August 2010 - 01:02 PM

Le Cols I am sorry but you are terribly misinformed.

#9 ryudoadema

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Posted 24 August 2010 - 01:19 PM

Le Cols, that is propaganda. If anything, natural saturated fats are good for the heart. Same with cholesterol...

Skylyre- why is that? I've been having 20,000-30,000 iu a day for the past three years. Before that, I was supposed to have a liver transplant. You'd think if someone was going to show signs of toxicity it would be me! Instead, I am healthier than ever and have not gotten sick in two years. The problem arises with SYNTHETIC vitamin A. Also, if you have all the co-factors that work in concert with vitamin A (like sat. fats, D, E etc) then your body is able to utilize much more of it efficiently instead of storing it. Usually people just take a vitamin A supplement (synthetic and/or by itself w/o the co-factors) which is where the whole "toxicity" issue comes into play.

#10 Le Cols 20

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Posted 24 August 2010 - 02:40 PM

How can you use the propaganda cop-out when talking about eating animal fats? lol.gif

Edited by Le Cols 20, 24 August 2010 - 02:41 PM.


#11 CharlesV

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Posted 24 August 2010 - 03:17 PM

As much as I dislike the WAPF's propaganda, I believe the only study that ever found a positive correlation between saturated fat and heart disease was done by Ancel Keys, and we now know he manipulated the data to prove his theory. As saturated fat consumption fell in the following years, heart disease rates went up because of nutritional atrocities like margarine.

#12 ryudoadema

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Posted 24 August 2010 - 04:09 PM

QUOTE (Le Cols 20 @ Aug 24 2010, 03:40 PM) <{POST_SNAPBACK}>
How can you use the propaganda cop-out when talking about eating animal fats? lol.gif

Propaganda -a form of communication that is aimed at influencing the attitude of a community toward some cause or position.

Of course this only works when ignorant, lazy people let others decide things for them instead of making up their own mind.

Look at all the primitive cultures who have NO sign of heart disease and eat a lot of saturated fat. The indians of the Rocky Mountain Range, the Inuit, Australian Aborigines, the Masai, the Maori- all fall under this category. Heart disease is/was virtually non-existent with these people, unless they were introduced to a more modernized, western diet. Their indigenous diet placed high importance on animal fats and they knew they were required for excellent health.

Now go over and tell them that animal fats cause heart disease, I doubt they are stupid enough to believe you...

#13 spectacled_owl

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Posted 25 August 2010 - 07:30 AM

@Ryu

Oh.. thanks. Maybe I was thinking in micrograms or something, it just sounded very high!

#14 uncle buck

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Posted 25 August 2010 - 08:07 AM

Let's not feed the troll.