1. Take time to eat and chew your food well for best digestion.

2. Drink good quality, non-contaminated water, at least six glasses per day.

3. Focus your diet on vegetables, raw and cooked (steamed or baked) and fresh fruits.

4. Eat a wholesome breakfast and hearty lunch, and then a lighter evening meal if you can. Don't overeat or eat too much after nightfall.

5. Eat a greater percentage of higher-fiber, carbohydrate foods (vegetables, grains, and beans) and a lesser amount of animal fats and proteins.

6. Avoid excessive fried foods, salt, sugar, refined foods, and chemicals in your diet.

7. Work at correcting your abusive habits--caffeine, alcohol, nicotine and sugar – getting away from their daily use to see how you will feel.

8. Take easy walks after meals if possible and get enough exercise to best utilize the nutrients and calories you consume.

9. Eat a balanced diet, focusing on whole grains and vegetables, legumes, and fresh fruits, and adding only some nuts or seeds, dairy products and animal foods, predominantly fresh fish as appropriate.

10. Take a multiple vitamin-mineral as indicated for your age and sex, along with extra vitamin C and antioxidants, as well as other supplements individualized to your needs.

Copyright Elson M. Haas, MD, 2010 All Rights Reserved
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