12 Rules for Improved Nutrition

I borrowed the book Fertility, Cycles, & Nutrition by Marilyn M. Shannon from Erika a few months ago, but have been so discouraged in trying to conceive that I just didn't want to think about it anymore. So the book just sat on my bed stand until Erika asked if I'd read it the other night. I decided to pick it up and at least give it a try. I have only read the first chapter so far, but have been pleasantly surprised at how practical the information in the first chapter was, not only for those who have fertility issues they hope to resolve through diet changes, but for everyone who wants to be healthier. I will not follow everything she puts forth, but I think her 12 Rules for Improved Nutrition are a good place to start for healthier eating habits.

1. Eat more complex carbohydrates, less saturated fats, and adequate, not excessive, protein.

2. Substitute more nutritious ingredients for less nutritious ones.

She suggests limiting these foods:

• sugar
• white flour
• fruit juices
• soft drinks
• prepackaged foods
• fatty meats
• bacon, sausage, lunchmeats, ham
• shortening
• processed peanut butter
• artificial food additives, especially aspartame
• processed cheese
• margarine
• excessive or uniodized salt
• coffee
• chocolate
• caffeinated tea
• excessive dairy products
• coconut

And emphasizing these:

• fresh fruits
• fresh vegetables
• whole grain breads
• whole grain pasta
• brown rice
• millet
• whole grain flour
• dried beans
• natural peanut butter
• nuts and edible seeds
• olive, peanut, soy, and safflower oils
• lean meats
• poultry
• ocean fish
• milk (in moderation)
• yogurt
• eggs (in moderation)
• herbal teas

For the most part I already follow these, with the exception of margarine, soft drinks (working on that), and coffee.

3. Eat more raw foods, and cook other foods gently.

4. Eat a greater variety of foods.

5. Sharply limit sugar and caffeine.

6. Chew your food thoroughly.

7. Store natural foods carefully to minimize nutrient loss and spoilage.

8. Beware of eating out.

9. Obtain pure drinking water if possible.

10. Prepare your meals thoughtfully.

11. Enlist your family's cooperation.

12. Use the 80-20 rule. (80% ideal diet, 20% imperfect)

Bold rules are ones I want to work on more.