Recommended daily food intake servings

Many of us don’t know what should we should be eating to maintain a healthy life. I have learned the hard way. All throughout my 20s, I have had different health problems manifest. My regular medical interist could not help me recover. By the time I was 28 years old, someone recommended that I see a Keneselogist. (Dr. Bland , 200 West 54th St, NY, NY 10019 –  212-246-2330) He introduced me to a new way of life. By that point, I had no choice but to change my life around due to the multiple digestion problems I had. I recommend everyone eat organic foods for reasons I will address in upcoming articles. Please stay tuned.

In the meantime, here are some quick tips on everyday recommended servings.

Everyday you should have:
1. 5 portions of fresh fruits and veggies
• 1-2 servings of green, leafy veggies like spinach, swiss chard, lettuce, parsley, escarole, watercress, kale, collards, other greens
• 1-2 serving of general veggies such as broccoli, green beans, leeks, cabbage, cauliflower
• 1-2 servings of rot veggies such as carrots, turnips, squash, radishes, parsnips.
( Each meal should have at least 1 green veggie and 1 yellow or orange veggie)
• a few portions (up to 5) of sea veggies in weekly diet
• 2-3 servings per day of cooked or raw fruits.

2 3-4 servings a day of brown rice, oats, barley, millet, buckwheat, rye, corn, whole wheat, popcorn or bulgar, potatoes, yams.
(Avoid the squashy air-filled “cushiony” brown bread that says Whole-wheat. )

3. 1-2 daily servings of dry pulses such as lentils, chickpeas, kidney beans, seeds, nuts
• 1-5 servings a week of animal-protein foods, including eggs.
• 2 four-ounce portions per day of fish, poultry, lean meat or veggie equivalent.
• 1 portion a week of red meat (no more) – 4 ounce max
• Avoid luncheon meats like luncheon meats, hot dogs, processed sausages.
• 1-3 servings per week of fish: fatty- oily fish like mackerel, herring, salmon, fresh tuna

4. Good bacteria such as yogurt, acidophilus, miso or fermented soy products.

5. Dairy is hard to digest in adults, intake as “fun” foods.
• Don’t eat more than a few servings per day of organic raw or pasteurized milk.
• 1.2 ounce of free kale or spring beans give same amount of calcium as a cup of milk.
• Ability to absorb calcium depends on amount of phosphorus in your diet.


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