All about DIET

DIET – THE NATURAL WAY

I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L

ABOUT D I E T


DESIGNED & PRESENTED BY

MAXWELL JUDE

Healthy DIET


SERVING SIZE

85grams of meat, fish or poultry

2 eggs

1 cup of milk or 1 cup of yoghurt

40 grams of cheese

¾ cup of nuts or cooked beans or

lentils

FIBERS PROTEIN CARBOHYDRATES

SERVING SIZE

½ cup of non-leafy vegetables

1 cup of leafy vegetables

1 medium apple, orange or pear

½ grapefruit or rock melon

SERVING SIZE

1 slice of bread

½ cup of uncooked cereal

½ cup of cooked root vegetable,

pasta, cereal or rice.

Cleansing DIET


FIRST

DAY

SECOND

DAY

THIRD

DAY

Consume only pure fruit or

vegetable juice.

Drink a glass four or five

times a day.

At other times drink boiled

water with 1 teaspoon of

lemon.

On rising or retiring or

between meals, drink herbal

tea.

At meals eat fresh raw fruits

as in a salad.

Drink as much water as you

like.

Breakfast with fresh fruit and

yoghurt.

Lunch with raw salad and

fresh fruits for desert.

For dinner eat vegetable

soup or steamed vegetables.

Drink water when thirsty.

Healthy people of most ages can follow this simple regimen for a limited period.

Supplementing DIET


Supplements are no substitute for eating well.

Water soluble Vitamins (Vit B and C) are not

stored, so you need to replenish them every

day.

Body fat stores fat-soluble vitamins (Vit A, D, E

and K).

Healthy Diet provides all nutrients one needs.

CALCIUM With magnesium, zinc & Vit D

IRON

MAGNESIUM

SELENIUM

VITAMIN A

VITAMIN C

With Vit C

With calcium, phosphorus & Vit B6

With Vit A, C, E

As mixed carotenoids

In preparation with flavonoids

VITAMIN B As B complex

Nutrients for MIND & BODY

Vitals Beneficial Health

Calcium Activates enzymes for normal brain cell activity

Folic AcidPromotes production of serotonin, a mood-lifting chemical in

brain

IronBoosts the production of a range of chemical transmitters in

brain.

Magnesium Promotes normal brain cell activity

PotassiumRedresses low levels of this mineral commonly found in

depressed people

Also includes the likes of Inositol, Zinc, Vit B6 and Vit C

Make sure your diet includes plenty of foods containing these vitamins and minerals, which promote a healthy

balance of moo-enhancing chemicals in the brain and ensure that the brain cells are able to operate

normally.


EVERYDAY AILMENTS 1


Stomach ache results from anxiety or from eating too fast or too much.

KEYWORD SEARCH

Parsley, mint leaves

REMEDY

Parsley, eaten raw, reduces pain from wind

and indigestion. Parsley seed tea relaxes the

intestinal muscles and mitigates cramping.

Mint tea alleviates intestinal cramps.

AILMENT

ABDOMINAL PAIN

EVERYDAY AILMENTS 2


Premature ageing is associated with mental problems.

KEYWORD SEARCH

OMEGA 3 rich foods

REMEDY

Omega-3 fatty acids in oily fish (such as

sardines, mackerel and tuna) help make your

blood vessels in good condition.

Try to have three 100 grams servings a week.

AILMENT

AGEING

EVERYDAY AILMENTS 3


Someone who is anaemic has too little haemoglobin in their red blood cells. Haemoglobin is the iron-

containing blood pigment that transports oxygen from the lungs to the cells.

KEYWORD SEARCH

anti anaemia diet

REMEDY

Eat plenty of foods that contain iron, copper,

vitamin C an/or folic acid. These include dark

green vegetables, cheese, seafood and eggs.

AILMENT

ANAEMIA

EVERYDAY AILMENTS 4


Distress or tension is a normal response to an especially difficult situation, but the feeling should pass

once your problem is resolved.

KEYWORD SEARCH

Protein, carbohydrates

REMEDY

Most protein-containing foods contain

tryptophan. However, absorption of this is best

with carbohydrates. Good sources include milk

with biscuits, cheese sandwich.

AILMENT

ANXIETY

EVERYDAY AILMENTS 5


Eating is one of life’s necessities. Yet there are many reasons why you may not feel like eating from

time to time.

KEYWORD SEARCH

Carrots benefits

REMEDY

Sipping a cup of carrot juice half an hour

before a meal can be an excellent appetite

booster. Juice 2 baby carrots with one apple.

Do not add white sugar.

AILMENT

APPETITE LOSS

EVERYDAY AILMENTS 6


Arterial disease plagues the lives of many people and can cause premature death.

KEYWORD SEARCH

Oestrogens, pectin, Omega-6, Omega-3

REMEDY

Anti-oxidants such as beta-carotene, mineral

selenium and vitamins C & E. Omega-6 fatty

acids. Omega-3. Plant oestrogens. Pectin.

Eating half a raw onion a day help lower LDL

cholesterol.

AILMENT

ARTERIAL DISEASE

EVERYDAY AILMENTS 7


More than 100 diseases fall under the heading of arthritis.

KEYWORD SEARCH

Essential fatty acids

REMEDY

Diet should contain 5 daily servings of

vegetables and fruits. Essential fatty acids in

oily fish, nuts, whole grains are particularly

helpful in reducing inflammation.

Turmeric powder to be added to curries and

other dishes.

AILMENT

ARTHRITIS

EVERYDAY AILMENTS 8


Recurrent attacks of wheezing and breathlessness is known as asthma. It can develop at any age.

KEYWORD SEARCH

Megaloblastic anaemia nutrition

REMEDY

Magnesium with Vitamins C & E help reduce

asthma attacks triggered by pollution. Garlic

reduces mucus production which blocks

airways.

AILMENT

ASTHMA

EVERYDAY AILMENTS 9


Distension of the stomach and intestines is a very common problem.

KEYWORD SEARCH

Sodium effects on bloating

REMEDY

Avoid processed foods. Buy low-salt foods.

Don’t add salt to home-cooked recipes.

AILMENT

BLOATING – FLUID RETENTION

EVERYDAY AILMENTS 10



KEYWORD SEARCH

Food allergy and eliminative diet

REMEDY

Eat small, frequent meals. Avoid excessive

quantities of legumes, fatty foods, and raw

fruits and vegetables. Avoid eating starchy

foods like pasta, potatoes in the same meal as

protein and fruit.

AILMENT

BLOATING – DIGESTIVE PROBLEMS




KEYWORD SEARCH

Premenstrual bloating

REMEDY

Eat more foods rich in Vitamins B6 and E,

magnesium and essential fatty acids. Cut out

caffeine, sugar and salt.

AILMENT

BLOATING –PREMENSTRUAL



The Lips may easily become chapped and sore and are particularly vulnerable to chapping because

they have no sebaceous (oil-producing) glands.

KEYWORD SEARCH

Dry lips, chapped lips

REMEDY

Make sure you eat plenty of foods rich in B

vitamins which includes whole grains, green

vegetables and nuts.

AILMENT

CHAPPED LIPS



This disorder is characterised by attacks of unexplained and disabling tiredness over a period of more

than six months.

KEYWORD SEARCH

Dry lips, chapped lips

REMEDY

Avoid eating too many foods containing added

sugar; it makes blood sugar levels peak and

then fall below normal that can make you feel

tired. Drink plenty of fruit juices without white

sugar.

AILMENT

CHRONIC FATIGUE SYNDROME



Constipation is increasingly common disorder and may make you feel generally out of sorts, and it can

lead to other problems such as haemorrhoids.

KEYWORD SEARCH

Fibre-rich diet

REMEDY

Fruits, vegetables and wholegrain foods (such

as wholemeal bread and brown rice) help

waste matter move quickly through the

digestive tract.

Make sure you eat foods rich in magnesium

(prawns, nuts, seeds, beans, whole grains).

AILMENT

CONSTIPATION



A sudden episode of violent involuntary contractions of the muscles, often with loss of consciousness

is known as a convulsion or seizure.

KEYWORD SEARCH

Vitamin B6, Calcium, Magnesium rich foods

REMEDY

Increase your intake of foods containing

Vitamin B6 (lean cuts of meat, fish, whole

grains, nuts, seeds, egg yolks, bananas, green

leafy vegetables. Calcium and Magnesium.

AILMENT

CONVULSIONS



When an allergen or other trigger irritates the skin, the inflammation that results is known as

dermatitis.

KEYWORD SEARCH

Dermatitis, eczema

REMEDY

Drink a glass of one part beetroot juice, one

part carrot juice and one part water each day.

Consider taking supplements of vitamins A and

B complex and Zinc to relieve inflammation.

Vitamins C and E and flavonoids to counter

allergic dermatitis.

AILMENT

DERMATITIS



The hormone insulin enables our cells to use glucose, mainly derived from carbohydrates, as a form

of energy. When insufficient insulin is produced diabetes mellitus results.

KEYWORD SEARCH

Diabetes mellitus

REMEDY

Eat 4 pods of boiled garlic, cooked onions or onion

juice to enhance circulation and help reduce blood-

sugar levels. Chromium supplement boost the

action of insulin. Magnesium decreases insulin

resistance. Manganese improves arterial health.

Type II diabetes need to increase intake of Zinc.

AILMENT

DIABETES

Natural Pharmacology

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All about DIET

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