Basic Healthy Eating
words by Helaina Lungu
About The Diet

These recommendations may be followed by:

  1. Anyone who wishes to improve their resistance to the major degenerative diseases of Western Society
  2. Anyone who is on a nutritional program to improve their health
  3. Anyone who has completed a nutritional program e.g., an elimination/exclusion diet and is now able to eat a more balanced diet

The best over the period of the day is:

  • Two different fruits in season, organically grown if available
  • At least four to six vegetables in season, organically grown if available
  • One protein (animal source or combination of vegetable proteins)
  • One starch/carbohydrate
  • Eat at least two green leafy vegetables a day
  • Fruits or vegetable juices can be taken between meals if desired
  • 50 to 60% of the food you eat daily should be raw and/or lightly cooked


Healthy Eating Guidelines
  • If you are not entirely comfortable in mind and body from the previous mealtime, miss the next meal and eat when
  • Do not eat unless you have a keen desire for the plainest food.
  • Do not eat beyond your needs.
  • Be sure to thoroughly masticate your foods.
  • Miss meals if you are in pain, emotionally upset, not hungry, and experiencing acute illness. (Use soup, broth,
    vegetable juices instead).
  • Have only a limited amount of bread, if you have a lot of bowel problems, omit bread.
  • Diet should consist of 80% alkaline and 20% acid foods.
  • Proportions: six vegetables daily, two fruits, one starch only daily, one protein daily.
  • VARIETY: is important from meal to meal and from day to day.
  • COMBINATIONS: Separate starches/carbohydrates and proteins. Eat one at lunchtime and the other at dinner time.
  • Have fruits on their own or half-hour before breakfast (or as breakfast) and/or three hours after any meal.
  • Cook without water: steamed, broil, baked, very light stir-fried on low heat and a little oil (preferably olive, grape seed, sesame, safflower (cold-pressed)).
  • Use stainless steel, low-heat cooking utensils.
  • BEFORE BREAKFAST: Half-hour before breakfast, take any natural unsweetened fruit juices of choice. Lemon juices in warm water flush the liver and assist constipation. Liquid chlorophyll can be used, one tsp in a glass of water. Or several glasses of filtered water at room temperature.


Foods To Avoid
  • SUGAR AND REFINED CARBOHYDRATES: INTAKE SHOULD BE MINIMAL OR NONE. This includes sucrose, table sugar, white or brown, glucose, honey, and sorbitol. Many foods contain a large amount of sucrose or other refined carbohydrates: sweets, chocolate, cakes, biscuits, puddings, muffins, jam, ice cream, soft drinks, etc … read labels. White flour has a lower content of vitamins and minerals than whole wheat flour and should be used only occasionally.
  • ANIMAL AND VEGETABLE FATS: INTAKE SHOULD BE VERY MODERATE. On average, most people in Western societies are advised to reduce their fat consumption to about 75% of current levels. Avoid poor quality foods which have a high-fat content, such as fried foods, pies sausages, preserved meats, and canned foods. Dairy produce is also high in fat and low fat should be preferred or used sparingly.
  • ENSURE A GOOD DAILY INTAKE OF VEGETABLES, ESPECIALLY GREEN LEAFY ONES. As they are rich in vitamins and minerals. Ensuring that they are eaten raw or lightly cooked. These protect us against the common and most degenerative diseases of our society.
  • ENSURE A GOOD INTAKE OF FIBRE. This may assist any minor conditions, such as constipation, as well as
    long-term health benefits. High fibre foods include beans, pulses, fruits, vegetables, and cereals, eg wheat, oats,
    barley, rye, corn, rice, buckwheat. Do not rely heavily on one type of food for your source of fibre, like wheat or bran.
  • EAT A VARIED AND INTERESTING DIET. A limited range of foods may make it difficult to obtain adequate amounts of all nutrients required. Eating should be a pleasurable experience and is a social event. Make it interesting to suit your taste. Using herbs for taste and variety.
  • ALCOHOL CONSUMPTION SHOULD BE MODERATE. One to two drinks per day is safe – less and not regularly would be best. Women who are planning to become pregnant or are pregnant and men or women with liver disease should not drink any alcohol.
  • LIMIT YOUR INTAKE OF SALT. NONE WOULD BE BEST. Use herbs for different tastes. Excessive salt may cause high blood pressure for many people and needs to be avoided.
  • EAT FRESH FOODS IN SEASON. (Organically grown whenever available and affordable). Avoid all foods containing additives (whenever possible). Additives such as colouring agents, preservatives, emulsifiers, texturizers,
    and flavourings may have short or long-term adverse effects, creating an extra overload on our body.
  • ENSURE A GOOD BUT NOT EXCESSIVE INTAKE OF PROTEIN-RICH FOODS. Lean meats, fish (preferable deep seas), poultry (without the skin and if possible free-range), eggs (free-range), nuts, seeds, peas, beans, lentils, sprouted beans, yoghurt (plain acidophilus), and whole grains are all rich in protein, vitamins, and minerals.
  • AVOID BEING OR BECOMING OVERWEIGHT BY NOT EATING EXCESSIVELY FATTY FOODS AND FOODS HIGH IN REFINED CARBOHYDRATES. Being overweight reduces life expectancy and aggravates many conditions such as gout, high blood pressure, and arthritis. If overweight, eat foods rich in fibre and essential nutrients rather than those rich in fat and sugar.


Healthy Lifestyle Tips

Complement Your Healthy Eating Habits With:

  • Regular physical exercise.
  • Regular mental exercises, e.g. reading, writing, creative activity, hobbies, anything that stimulates the mind.
  • Follow a goal, a purpose in life eg, via home, job, interest’s activities of your choice.
  • Complete any responsibilities that you have taken. Failure to complete something you have started may lead to
    frustration and create stress.
  • Keep your environment tidy. A chaotic atmosphere does not produce a calming, relaxing environment.
  • Do not smoke.
  • Do not take illegal drugs.
  • Take medical drugs only if essential.
  • Maintain a wide range of activities. Family, Friends, work, social group/activities, establish a caring relationship with people, animals, plants, environment as well as physical and spiritual aspects of your own life.
  • Remember – enjoy life, have fun.
Words by Helaina Lungu

Words by Helaina Lungu

Helaina is a passionate and experienced practitioner who has qualifications in naturopathy, weight loss consulting, and personal training. Her experience includes educating the community and practitioners alike about the benefits of and the latest trends in the natural medicine industry. In the past Helaina has represented some of the biggest natural health brands in Australia, like Bioceuticals and Metagenics, before founding The Botaniq in 2020. Her particular fields of interest include weight management, digestive, and mental health. In her spare time, she loves to listen to music, go for long drives, head to the beach, and go for a walk with her beautiful pug.