Food should taste good and should be good for you. Unfortunately, in the past 60 years nutrition has changed more than in the previous 10,000 years! Until World War II, the vast majority of food was grown within 50 miles of consumption. Now the vast majority of food is grown all over the world, with little control over quality. Thirty years ago, Ross Hume Hall noted in FOOD FOR NOUGHT that even the produce sold in grocery stores was often not truly ripe and was often deficient in vitamins and minerals.

More critically, even the majority of food sold in grocery stores is highly processed, further depleting its nutrient value. And a striking 40% or more of all food eaten is at ''fast food'' restaurants, which puts it at the top of the junk category.

What you should NOT eat:

  • White flour, bread, pastries, crackers
  • Sugar
  • High fructose sweeteners
  • Aspartame
  • Splenda
  • Olestra
  • Margarine
  • MSG
  • Any artificial sweetener
  • Instant pastry and bread mixes
  • Colas and all pop
  • All commercial candies, except 70 to 75% cocoa dark chocolate (and then only an ounce daily)
  • Processed cheese
  • Canned fruits in light or heavy syrup
  • Snack crackers and cookies
  • All the highly sweetened coffees, etc.
  • 90+% of all packaged cereals
  • ''Luncheon meats''
  • Fast food restaurant food
  • Almost all boxed cereals
  • Most ''trail mixes''

What you should eat in moderation:

  • Range fed beef – not more than 8 ounces per week
  • Organically raised lamb or pork – not more than 8 ounces per week
  • Skimmed or 2% milk from non BHG cows—not more than 16 ounces per day
  • Butter milk, up to 16 oz per day, instead of milk
  • Bacon, sausage and ham – as a rare treat
  • 100% whole grain or sour dough or semolina bread, up to 2 slices daily
  • Tuna fish, not more than once a week
  • Irish potatoes, baked or boiled, once or twice a week
  • Saur kraut
  • Pickles or beets
  • Honey, up to several teaspoons daily
  • Coffee, up to 2 cups daily
  • Quality dark chocolate, 70 to 75% cocoa, one ounce daily
  • Commercial ice cream — as a rare treat
  • Dried fruits — sparingly. Be sure they are not ''sweetened''
  • Wine, 4 to 6 ounces daily, if not overweight
  • Beer instead of wine, occasionally, not more than 12 ounces

What you should eat freely, as long as your Body Mass Index is between 19 and 24:

  • Fresh vegetables, organically raised if possible
  • Fresh fruits, organic when possible
  • Eggs, especially from range chickens, up to 2 daily
  • Range fed chicken or turkey – up to 4 ounces daily
  • Alaskan salmon, even canned
  • Fresh fish
  • Old fashioned peanut butter or almond butter
  • Cooked dried beans, peas or lentils
  • Homemade soups – virtually all the canned soups have MSG!
  • Chia seeds – I’ll be doing another newsletter on these
  • Raw or roasted almonds, walnuts, cashews, peanuts, sunflower seeds, sesame seeds
  • Plain yogurt, can be sweetened with honey and fruit
  • Non-processed cheese, up to an ounce daily
  • Butter, up to an ounce daily
  • Olive oil, up to an ounce daily
  • You may substitute coconut oil or flax seed oil for olive oil
  • Sweet potatoes
  • Brown rice
  • Old fashioned oatmeal
  • Yellow grits, buckwheat, millet, quinoa
  • Black or green tea, up to 2 or 3 cups daily
  • Non-caffeinated herb teas
  • Non-chlorinated, non-fluoridated water

Real food, fast:

  • A handful of nuts or peanuts and fresh fruit
  • Fresh fruit and cheese
  • Canned sardines or salmon on real bread, as listed above
  • Old fashioned peanut butter, good right out of the spoon
  • A fruit smoothie — one banana, plus a handful of any other fruit, 2 tablespoons of peanut butter or chia seeds and water, blenderized