10 Key Components of a Healthy Diet


When I first started Holistic Nutrition College the very first book we studied was Staying Healthy with Nutrition By Elson M.Haas, M.D. The text is easy to read with the Holistic Nutrition philosophy clearly written in its pages. Natural, Alive, Good quality.
In so many ways the human body is a mystery. Its complexity will keep scientists questioning the Whys and How’s for centuries to come. One of my jobs as a Holistic Nutritionist is to empower my clients to take ownership of their bodies and use their mysterious machines to its fullest potential all while keeping the process as simple and enjoyable as possible.
When first meeting with a client my goal is to clean up their current dietary intake taking into account the Holistic Nutrition philosophy. Natural, Alive, Good quality.
For the past 5 years I have used Haas’ 10 Keys Components of a Healthy Diet as a foundation for my Nutrition counseling.  You could say these are my 10 Commandments.


1)     Natural foods – Choose foods which are in their natural state or closet to natural state. The closer to nature our foods are the more nutrients, energy and vitality they contain. Plant foods (fruit, vegetables, nuts, seeds, legumes, whole grains) should constitute 80-90% of your dietary intake. Animal proteins make up no more than 10-15% of the diet and good fats 5-10%.





2)     Seasonal foods –Buying local ensures you are buying foods from the season which you are currently in. Hass says, Eating seasonally is important first for providing the right type of fuel to protect us from the climate as our environment provides the best foods to support our health and keep us in balance. When international foods ride in trucks for a few days they lose some of their nutritional quality and taste. You should also keep in mind that local produce for instance is harvested at its peak whereas non-local is picked when it’s not even fully ripe. This ensures the produce will not rot on its way to the supermarket.

3)     Fresh foods– Means foods which are raw or as close to freshly picked as possible. Most nutritious to least nutritious:  Raw (includes dehydrated), Steamed, Frozen, Dried, Canned.









4)     Nutritious foods– Choose foods that are dense in their nutrients (example: orange for its Vitamin C) and go for more nutritious food (example: romaine lettuce over iceberg lettuce)

5)     Clean foods– Choose Certified Organic when possible. The term organic simple means foods that have not been exposed to pesticides, herbicides, fungicides, hormones, fertilizers and other harmful chemicals during their growing stages. More organic food in the diet means fewer toxins in our soil, air and water and less toxic material entering the body, therefore less work your body has to do to get rid of it and less damage to your body. If organic is not possible wash food thoroughly with a natural produce cleaner.  My favourite:  Nature Clean http://www.naturecleanliving.com/produce_wash



6)     Tasty and appealing foods– Taste comes from mineral content. The higher the mineral content in the soil the better the food tastes. Make your food appealing by thinking of your plate as a blank canvas and your food as the paint. Make beautiful art with your food. 
      For inspiration visit here: http://mywholesomehome.blogspot.com/p/in-kitchen.html



7)    Variety and rotation - A good rule of thumb is to buy brightly coloured fruits and vegetables to ensure you are getting a variety of different vitamins and minerals in your diet. (similar colours=similar nutrients). Make sure to rotate your foods every day. Eating the same foods day after day can result to food intolerance's. (http://www.mayoclinic.com/health/food-allergy/AN01109

8)     Food combining –  

      Eat fruit alone - Fruit contains simple sugars that require no digestion therefore will stay in the stomach for a short period of time. If you eat fruit directly after a meal, the fruit sugar will stay in the stomach and ferment on top of the other type of food you just finished eating. Eat fruits 30 minutes before a meal or 2 to 3 hours after a meal. 

      Do not mix animal proteins (chicken, fish, red meat, pork) with concentrated starches (pasta, rice, potatoes) at a meal 

      Eat animal proteins with green leafy vegetables

      Eat plant proteins (legumes, soy) with any vegetable

Eat nuts and seeds alone



9)     Moderation – Smaller more frequent meals. Adopting a pattern of eating smaller, more frequent meals provides a number of benefits to both your health and weight loss goals. You're less likely to overeat, and you'll have a longer lasting flow of energy to help keep you active and your mood balanced. Three main meals plus two snacks daily is generally recommended.


10)     Balance – Find a diet that is realistic and complements your lifestyle that way it becomes a part of your life and not just another ‘fad.’ Balance in nutrients (macro and micro nutrients), food groups, flavours, colours and acid-alkaline, prevents boredom and nutritional imbalances.

What are your 10 Key Components of a Healthy Diet?

Source- Staying Healthy with Nutrition Elson M.Haas, M.D.

35 comments:

Unknown said...

I Love your articles guys keep it up. Naturalon

Joe Root said...

An immense moonlike of commendation, reserve it up. look at this web-site

Sharon Stone said...

I dispatched your articles links to all my contacts and they all mate it including me. wordpress themes

fixmynutrition said...

Great Post.Thanks for sharing excellent and marvelous information about healthy and fresh nutrition food offers and for more information about healthy & fresh nutrition meals,juices & desserts in depth visit
FMN Offers Healthy & Fresh Nutrition Food in Bangalore

fixmynutrition said...

Great Post. Thanks for sharing Unbelievable and understandable information about best healthy and nutrition food for women and for more information about fresh and healthy nutrition food of different items in detail visit
Healthy & Fresh Nutrition Food in Bangalore

Unknown said...

Nice Post.Simple and clarity Awesome information about Nutrition food.If U want more information in detail visit
Healthy Food and Fitness Meals

fixmynutrition said...


Hi
nice information
thanks for sharing
go through the following website
Meal Delivery services | Order healthy meals online

fixmynutrition said...


Hi
nice information
thanks for sharing
go through the following website
Healthy meals | Balanced diet

Emma Mason said...

Great blog, everyone should about it and how to stay healthy by eating the right nutrition diet which suits you. Thank you for sharing it with us.

Unknown said...

I welcome all the suggestion mentioned in this blog related to new learning skills. It is definitely going to help me to adopt new exited way of learning. I think, others will also feel helpful this blog for their needs.
แก้ปวดหัวไมเกรน

Unknown said...

It is really a helpful blog to find some different source to add my knowledge. I came into aware of new professional blog and I am impressed with suggestions of author.
forex online

Anonymous said...

Excellent blog, good to see someone is posting quality information. Thanks for sharing this useful information. Keep up the good work.
Online Dietitian in Lucknow

William Hurt said...

This is a really informative knowledge, Thanks for posting this informative Information.

Healthy Food

wayne said...

Thanks i am loving for post. Stop hunger cravings Naturally

Anonymous said...

Great post. Thanks for sharing.
best nutrition plan in Lucknow

Robert Lopez said...

It is good to get appropriate amount of essential minerals, I agree. But I prefer that people check for the actual content of minerals in their food with nutrition calculator which really helps you get the adequate amount of potassium, calcium, sodium and other electrolytes.

Unknown said...

Excellent blog. Very interesting to read. I really like to read such a great article. Thanks! keep sharing
Arnlod Schwarzenegger Series Iron Mass Gainer Online
Dymatize Elite Whey Protein India
Optimum Nutrition ON Serious Mass Gainer Supplement Online
Cloma Pharma Methyldrene Fat Burners

Unknown said...

Great Blog! Thanks for sharing such a great information
Cellucor C4 Original Pre Workout Powder Energy Drink Online
Optimum Nutrition 100% Whey Gold Standard Whey Protein India
Cloma Pharma Black Spider Fat Burner in India
Muscletech Masstech Performance Series Mass Gainer Online India

Unknown said...

Fantastic and useful blog thanks for publishing this.It's useful and informative.keep up the great.
BSN NO Xplod Pre Workout COD
Dymatize Elite Whey Protein India
Muscletech Hydrocut Hardcore Elite Fat Burner Online
Muscletech Nitrotech Performance Series Whey Protein India
Optimum Nutrition ON Serious Mass gainer Supplement online

fasterdocumentions said...
This comment has been removed by the author.
fasterdocumentions said...

I am really pleased to post my comment on this blog .I love your blog by the way, I am gonna have to add you to my list of watched blogs.Read more
dietary supplement

jeniferlope said...

This short article posted only at the web site is truly good.
https://aiclegal.org/phallosan-forte-review/

Unknown said...

Great Blog. Thanks for Sharing. Supplement will enhance your performance, consider these Supplements.
Cellucor C4 Original Pre Workout Powder Energy Drink Online
Cloma Pharma Black Spider Fat Burner in India
Optimum Nutrition ON Serious Mass Gainer Supplement Online
Muscletech Nitrotech Performance Series Whey Protein India

adrianafooshi said...

nice thnx for sharing
best whey protein for women

steveseocarner said...

Thanks For Information.

Candida Diet Recipes

http://www.theyeastdiet.com/

The Yeast Diet is designed to offer you top quality and nutritious Candida Diet Meal Plan, Candida Diet Cookbook and Recipes to make delicious snacks & desserts and to overcome Candida overgrowth.

Unknown said...


Thanks for sharing blog Muscletech Masstech Performance Series Mass Gainer Online India are very reliable and always provide the good result

jeniferlope said...

I went over this website and I conceive you've got a large number of splendid information,
http://www.floridatac.com/top-3-penis-extenders/

Unknown said...

Your post is really good providing good information.. I liked it and enjoyed reading it. Keep sharing.
Dymatize Elite Whey Protein India

atif xhaikh said...

Thank you very much for keep this information.
snack subscription box

Ethical Planetary Diet Lover said...

Really nice article. Keep telling myself I should eat more seasonal food. Should start putting my money where my mouth is!

Mumbai Square said...

Very Informative amd useful, Keep it up the great job. You may visit https://www.harishgade.com/top-10-antioxidant-foods-always-need-consider/ to learn about healthy food.

Unknown said...

Thanks For Sharing the blog.Supplement will enhance your performance.
Muscletech Masstech Performance Series Mass Gainer Online India

Unknown said...

This is the most steady blog which I have ever watched. I should need to express, this post will help me a ton to help my situating on the SERP. Much refreshing for sharing.
https://myseokhazana.com


dogotot1511 Blog said...

Aw, this was an extremely nice post. Taking the time and actual effort to produce a really good article? but what can I say? I procrastinate a lot and don't manage to get anything done.
cây treo quần áo

faique said...

I need more articles and blogs please post soon. Buy YouTube Comments

Post a Comment