Basic Dietary Guidelines


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


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