Nutritional Guidelines

K. Andrew Shepherd, DC CCN
www.mhcnz.com 972.398.0440
Portion Sizes
One serving size should equal approximately a half cup measurement. To keep this easy you can visualize it by cupping your palm and the serving will fit within the palm of your hand. You should always ensure that you have a serving of protein with every meal to keep metabolism at a high level.
Carbohydrates
Note: carbohydrates are not the enemy. Feel free to consume whatever carbohydrates and starches you enjoy; however, make sure they are all whole wheat or other whole grain based not white flour and white sugar based. Anytime carbohydrates are consumed ensure a minimum of four to seven ounces of protein are consumed with them.
Starches
White potatoes due to the high sugar content tend to raise your glycemic index. To get the most nutritional value from a white potato it is best to be eaten with the skin on, as almost all of the vitamins and minerals are contained within the first three millimeters of the potato. Minimize servings of white potatoes to one to two times per week maximum. If you must have French fries, have the chunky ranch style that still have some skin attached. Sweet potatoes, commonly known as yams, have a much lower glycemic index. Once again, a great majority of the nutrients are contained within the first five millimeters, so again, if tolerable and if fiber is a concern, sweet potatoes are best eaten with the skins on.
Pasta is an excellent energy food and a good choice prior to any form of physical exercise. There are some excellent high fiber choices available such as: spelt, quinona, soba, brown rice, and whole wheat. These are all much better choices than the low nutrition content of regular white pasta.
Fruits and Vegetables
Ideally I would like you to consume as much organic produce as possible, yes there is a difference. Shoot for four to six servings of bright colored vegetables per day. Fruits - use variety each week and limit to one to two servings per day. White potatoes and white rice should be minimized in the diet and only eaten one time per week. Avocadoes are a good source of EFA’s (essential fatty acids) and provided you are not trying to loose weight, they are a great addition several times per week.
Dairy
Any dairy you choose to eat should always be full fat and not reduced fat that includes: milk, butter and cheeses. Ideally non-pasteurized raw milk cheeses are best; however, sometimes hard to obtain and their shelf life is less. If you can’t find these, just stick with organic.
Milk is not necessary in your diet. If you choose to drink milk, make it regular full cream and organic. Some excellent substitutes for milk are rice and almond milk. Soy milk should only ever be used in moderation as it has a high level of phytoestrogens and can cause hormonal imbalances.
Meats
Red meat is not your enemy, consume as much as you feel like; however, again minimally processed, organic red meats are the key. Smart choices include: buffalo, lamb, ostrich, bison, venison and grass fed beef. Pork consumption should be minimized, ideally no more than one time per month. Turkey and chicken are excellent choices along with alligator and rabbit.
Fish
Never buy farm raised fish. Do not eat: catfish, tilapia or salmon at restaurants, they are all farm raised. Best choices of fish include: wild salmon, red snapper, cod, flounder, halibut, tuna, and mahi. If cockroaches gross you out don’t eat shrimp, they are the cockroaches of the sea. Shrimp also have high levels of cholesterol. Generally, shellfish should only be consumed when you have caught it yourself.
Drinks
You should shoot to consume approximately 1 gallon of filtered water per day. Anytime a caffeinated beverage is consumed an equal quantity of filtered water in addition to your gallon per day should be consumed to counter the diarretic effects of the caffeine. De-caffeinated organic green tea is an excellent beverage choice and can still be used as iced tea, as it has extensive anti-oxidant and anti-aging properties. Sodas should be minimized as they contain too much sugar and also leech calcium from your bones. If you do choose to drink sodas never consume diet sodas. Alcoholic beverages are okay, just make sure to increase water intake to decrease dehydration effects. In fact, a glass of red wine with meals aids in the digestive process. To maximize digestive function, never drink ice cold liquids with meals. This dilutes you digestive juices and turns fat into large globule balls in your stomach, hence fat retention. Consume all cold drinks away from meals, room temperature or hot drinks aid digestion.
Additional Notes
Sugar substitutes should only be used as the following: Stevia© or organic honey. All artificial sweeteners are carcinogens and should be avoided. Avoid fried foods unless you are frying them yourself, at home and use the oil one time only. Peanut oil is the best choice.