A Healthy Diet should include the following:
1. Fresh Fruit – 3-4 servings per day
2. Fresh Vegetables – 4-5 servings per day
3. Whole Grains
· Whole Wheat, Brown Rice
· Quinoa, Amaranth, Spelt, Oats, Rye
4. Lean Proteins (low in saturated fats)
· Wild Fish, Organic Free Range Chicken/Turkey
· Organic Free Range Eggs high in Omega 3 Fatty Acids
· Beans/legumes, tofu
· Occasionally - Organic Free Range Red Meat
5. Raw Nuts and Seeds
· Almonds, walnuts, hazelnuts, pecans, etc.
· Pumpkin, sunflower, sesame, flax seeds
A Healthy Diet should completely eliminate the following:
1. High Fructose Corn Syrup
2. Hydrogenated Fat
3. Partially Hydrogenated Fat
4. Diet Drinks
5. Regular Soda Drinks
6. Stimulants
7. Processed Fruit Juices
A Healthy Diet should reduce the following as much as possible:
1. Dairy
2. Red Meat
3. Saturated Fats – limit to 4 grams per serving
4. Farmed Fish
5. White Flour (anything that says “Enriched”)
6. Sugar
7. Canned fruits and vegetables
8. Anything processed in a box or can
Birdsley Health & Wellness Center
1360 South Main Street
Salt Lake City, Utah 84115
(801) 467-7141
Website: www.birdsleychiro.com
Email: gbirdsley@msn.com