COUNSELS ON DIETS & FOOD MODULE

TABLE OF CONTENTS: Page

1 Overview 1
2 Reasons for reform 3
3 Diet & Spirituality 4
4 Diet in Relationship to Disease 5
5 Define Food & Nutrition 7
6 Nutrition & Health 8
7 Food classification 10
8 Food Combining 13
9 Why not Meat? 19
10 God’s food Farmacy 21
11 Acid / Alkaline 24
12 Applying Acid / Alkaline Food Theory 26
13 Man’s Diet – What Shall We Eat? 34
14 The NEW Four Food Groups 37
15 Dietary Transitions: From S.A.D. to G.L.A.D. 38
16 Menu Planning 40
17 God’s Plan Basic Menu 41
18 Meal Planning 42
19 How To Cook Vegetables 44
20 C Vitamins Run 44

COUNSELS ON DIET & FOODS

Overview of the Book Counsels on Diet & Foods

I.Historical Background

A. Purpose – “To clearly point out the connection between the food we eat and our physical and
spiritual welfare.” CDF 3.

B.What kind of book is it? “It is constructed like an encyclopedia or a reference book.

C.Who was it printed for? - The medical Evangelist Students at Loma Linda University.

D.When was it printed?

1. First edition 1926, it was titled: Testimony Studies on Diet and Food.
NOTE: We received the Health Message in 1863, so it took 63 years before we received
some printed material.

2.Second edition 1938, it was titled: Counsel of Diet & Food.

3.Third edition 1946.

4. Fourth edition 1976, this is what we use today.

II. A Call for Everyone to Study

 1.Ellen White did not intend that her writing should exclude the need for earnest study to find the best
and most agreeable diet, taking advantage of a growing knowledge, and experience and investigation of
others. She wrote:

“To keep the body in a healthy condition, in order that all parts of the living machinery may act
harmoniously, should be the study of our life.” CDF 5.

2. “It is plainly our duty to give these (nature’s laws) careful study. We should study their requirements
in regard to our own bodies, and conform to them. Ignorance in these things is sin.”

Overview of the Book Counsels on Diet and Foods

Clearly Mrs. White felt that each person should become well informed, taking advantage of the
advancements of science in nutritional investigations, so long as the conclusions harmonize with the
counsels given through inspiration.” CDF 5,6.

III. To Avoid Hazards of Extremes

“By ill-prepared, unwholesome food might actually hinder and even ruin both the adult’s usefulness and the
child’s development.” She called for “providing food adapted to the needs of the body, and at the same time
inviting and palatable.”

IV. Adapt Sound Principles in Studying Diet Reforms

A. The three basic principles of Health Reform

1. “The diet reform should be progressive.” MH 320

2. “We do not mark out any precise line to be followed in diet.” 9T 159

3. “I make myself a criterion for no one else.” Letter 45, 1903.

V. Recommendation for Health Reform

A. True diet reform will recommend itself because of its good sense. Its fruitage will be seen in good
health, strength, a sweet breath, and a sense of well-being. Even the spiritual life may be aided by good
health habits.

REASONS FOR REFORM

1st Cor. 6:19, 20

I. OUR BODY – GOD’S TEMPLE

Only one lease of life is granted us; and the inquiry with everyone should be. “How can I invest my powers so
that they may yield the greatest profit? How can I do most for the glory of God and the benefit of my fellow
men?” The life is valuable only as it is for the attainment of these ends. Counsels on Health, pp. 107, 108.

The living organism is God’s property. It belongs to Him by creation and by redemption and by a misuse of
any of our powers we rob God of the honor due to Him.
 A failure to care for the living machinery is an insult to the Creator. There are divinely appointed
rules which, if observed, will keep human beings from disease and premature death. Counsels on Diet and
Foods, p.16.

II. THE LAWS OF NATURE THE SAME AS THE LAWS OF GOD

God is as truly the author of physical laws as He is author of moral law. His law written with His own finger
upon every nerve, every muscle, every faculty, which has been entrusted to man.

Every law governing the human machinery is to be considered just as truly divine in origin, in character, and in
importance as the Word of God. Every careless, inattentive action, any abuse put upon the Lord’s wonderful
mechanism, by disregarding His specified l laws in the human habitation, is violation of God’s law.

It is truly a sin to violate the laws of our being as it is to break the Ten Commandments. To do wither is to
break God’s laws. Those who transgress the law of God in their physical organism, will be inclined to violate
the law of God spoken from Sinai. Counsels on Diet and Foods, p.17.

Since the laws of nature are the law of God, it is plainly our duty to give these laws careful study. We should
study their requirements in regard to our own bodies, and conform to them.

The time of ignorance God winked at, but as fast as light shines upon us, He requires us to change our health –
destroying habits, and place ourselves in a right relation to physical laws. Health is a treasure. Of all temporal
possessions it is the most precious. Counsels of Diet and Foods, p, 20.

It is truly a sin to violate the laws of our being as it is to break the Ten Commandments. To do wither is to
break God’s laws. Those who transgress the law of God in their physical organism, will be inclined to violate
the law of God spoken from Sinai. Counsels on Diet and Foods, p.17.

10 REASONS FOR REFORM

ROLE OF HEALTH MESSAGE IN MAKING MAN WHOLE

1. CDF 75 Gospel include health in all its phases.

2. CDF 57 Part of true sanctification.
3. CDF 16, 69 Given in love to keep from disease and premature death.
4. DA 101 Essential for mental strength and spiritual insight.
5. 6 T 267 Breath of Life for church members.
6. CDF 455 Prepare church to bring in many.
7. CDF 441 Prepare people for reception of message.
8. CDF 70 Impossible to discern sacred truth until wrong habits are given up.
9. CH 575 Spectacle to world and show far greater zeal for others salvation.
10. CDF 27 World’s object lesson of health & prosperity.

DIET & SPIRITUALITY

EFFECT OF DIET ON SPIRITUAL DEVELOPMENT

1. 7T 59 Body can do nothing without the right hand – the health message.
2. CDF 150, 235 Satan’s strongest hold on man is through the appetite.
3. CDF 151, 238 Temptations appealing to physical nature most effectual in corrupting and degrading
mankind.
4. 3T 561, 562 Indulgence of appetite was foundation of all sins of cities of
Sodom and Gomorrah. Through appetite Satan controlled the
mind and the being.
5. MM 85 Indulgence of appetite is the greatest evil with which we have to
contend.
6. CH 575 Men war against the truth by indulging wrong habits of eating and
drinking, they take all the force from the message they bear.
7. CDF 73, 100 Satan’s success in degrading physical powers means the surrender
to evil of the whole being.
8. Te 150 9/10 of wickedness of the children of today is due to intemperance
in eating and drinking.

DIET IN RELATIONSHIP TO DISEASE

“YOU ARE WHAT YOU EAT”

D eat h is MOSTLY EAT

Abundant Health, p 3:

“The TWO CHIEF CAUSES of DISEASE are FOOD AND DRINK” Dr. Hindhede, Denmark.

“Ninety percent of all conditions outside of acute infections, are DIRECTLY TRACEABLE to DIET.”
Dr. Osler.

“I believe I would not be far out of the way to say that DIET may be said to be a factor in EVERY DISEASE to
which man is heir.” Dr. Wiley.

Most of our DISEASES are normally related to what we eat.

Let’s look at a few, such as Cancer, Heart Attacks/ Cardiovascular, Diabetes, and Arthritis:

HOW DOES DIET EFFECT THESE DISEASES?

CANCER: 90 % of the cancer patients have cancer in their digestive tract.

Cancer is the cells being destroyed as a result of poor blood; and also undigested protein.

Example: Processed meats, sugar, refined flours, and fats.

HEART ATTACK: Blood flow is impaired as a result of certain kinds of food, and Heart Attacks can be
caused by stress.

Example: Fried foods, and too much salt.

DIABETES: Pancreas over worked as a result of trying to digest refined foods.

Example: Processed foods, and refined sugars.

ARTHRITIS: Obstruction in the body from waste matter and uric acid build up.
 Example: Red meats, too much sugar, caffeine, soft or cola drinks, chocolate, and not enough
water.

Page 2 – Diet in Relationship to Disease

Seeing that the wrong kinds of foods or an over consumption of certain kinds of foods can cause us DIS -
EASE.

CDF 27 # 31 If as a people they (Israel) had lived according to GOD'S PLAN, they would have been preserved
from the disease that afflicted other nations.

CDF 281 # 422 Physicians should prescribe for their patients the food best suited for them….inasmuch as good
food is required to make good blood.

Now that we see how DIET is related to disease, let’s plan a Menu to help these problems.

THE DIET FOR ALL SHOULD BE STANDARD, WITH SAME ADJUSTMENTS FOR THOSE WHO
CAN’T TAKE CERTAIN KINDS OF FOOD ITEMS. THAT WAY YOU DON’T HAVE TO GO ON A
SPECIAL DIET FOR A PERIOD OF TIME. THIS PLAN IS FOR LIFE.

CANCER: Fresh fruit and vegetable, organic if possible.

Fresh fruit juice – apple, black cherry, and black grapes, taken in the morning.
Fresh vegetable juice – beets, carrot, taken in the afternoon.
Raw almonds.
Grains – millet, brown rice, and oats.
Sweets – Small amounts of maple syrup, black strap molasses.

EAT PLENTY: Broccoli, cauliflower, Brussels sprouts, and cabbage, these are cruciferous vegetables. All
plums are helpful to fight cancer, and sprouts are good.

AVOID: All junk foods, processed and refined foods, fats, sugar, coffee, alcohol, chemicals, hair sprays, aerosol
products, and any animal protein.

Breakfast Lunch Supper

Steamed Millet Brown Rice Juice
Apple, Prune Stew Steamed Veggie Fruit Juice
Almonds Almonds / Cantaloupe
HEART ATTACK: Raw fruits and vegetables Nuts, such as almonds, which contain essential fatty acids,
and low in fat. Add some lecithin to help clean the arteries.

AVOID: Coffee, tea, alcohol, sugar, butter, red meats, fats, fried foods, salt, soda drinks, food additives, refined
flours, and grains.

Page 3 – Diet in Relationship to Disease.

Breakfast Lunch Supper

Baked Millet Corn on cob Fresh Fruit
1 tb. Lecithin Steamed Green beans Whole grain
Sunflower Seeds Raw veggie Salad Toast
Raw Fruit – apple or pears

DIABETES: Fresh fruit and vegetables

Grains – Millet, brown rice, oats
 Protein – Almonds (Maintain low – protein diet to help over working the kidneys.)

AVOID: All dried fruit, honey and all sugars, coffee, tea, soda, refined products.

NOTE: USE ONLY NATURAL FATS AS IN OLIVES, AND NUTS.

Breakfast Lunch Supper

Oatmeal Baked potato Whole Grain,
Strawberries Steamed Broccoli Cracker
Almonds Raw Veggie Salad Split Pea Soup

ARTHRITIS: Fresh fruit – apples, peaches, pears, etc.

Fresh vegetables – asparagus, green leafy, lima beans
Grain – oatmeal, brown rice, millet

Note – include fiber such as oat bran, rice bran or wheat fiber.

AVOID: ALL dairy, sugar, tobacco, salt, and caffeine.

Breakfast Lunch Supper

Millet, baked Brown Rice Baked Apple
Peach Sauce Lentil
Raw fruit Raw Veggie Salad
Whole Grain Bread

NOTE: THIS INFORMATION IS NOT FOR HEALING PURPOSES, BUT FOR INFORMATION.

DEFINE FOOD AND NUTRITION

A food may be defined as any substance which, when absorbed into the blood, will nourish the tissues, repair
waste, and furnish force and heat to the body without causing injury to any or its parts. Abundant Health p. 25.

Our bodies are made up of food we eat….Those foods should be chosen that best supple the elements needed for
building up the body. Ministry of Healing p. 295.

It is a wonderful process that transforms food into blood and uses this blood to build up the varied parts of the
body, this process is going on continually, supplying with life and strength each nerve, muscle, and tissue, ibid.

In grains, fruits, nuts, and vegetables are to be found all the elements that we need. Counsels on Diet and Foods
p. 92.

In order to have good health we must have good blood; for the blood is the current of life. It repairs waste, and
nourishes the body. When supplied with the proper food elements and when cleansed and vitalized by contact
with pure air, it carries life and vigor to every part of the system. Ibid. p. 91.

THE CYCLE OF MAN

1. Dust composed of elements

2. Elements compose food
3. Food builds blood
4 Blood builds cells
5. Cells build tissues
6. Tissues build organs
7. Organs make up systems
8. Man is made up of systems
9. God created man

Genesis 2:7 “And the Lord God formed man of the dust of the ground…

NUTRITION AND HEALTH

People usually decide what to eat in one of two ways:

1. They eat what they please.

2. They eat what is best for them.

Judging by appearance most people eat what they please.

Those who eat what they please become slaves to their appetites. If they like a food, they eat it; if they don’t,
they avoid it. They argue that appetite is a safe guide, and for proof sometimes cite the way animals choose
their food.

Let us examine this contention for a moment. In the first place, animals are not endowed with the degree of
intelligence possessed by mankind. A great deal of an animal’s behavior is automatic, dependent on built – in
instincts. Secondly, specialists in Animal Husbandry actually do not allow their animals to eat what they please.
Instead they determine scientifically what food is best and provide only that

Turning our attention now to the second group of people – those who choose their food in the light of what is
best an thus make their appetites the servant of their intellect – we must admit that even they make unwise
choices. Before a person can choose wisely, he must know that foods provide the nutritional elements his body
needs.

This brings us to the theme of this presentation– the body’s nutritional needs and how best to meet them.
Fortunately there is abundance of good food delightful to eat and a constantly growing fund of information on
nutrition.

Learning how to eat wisely consists of more than merely memorizing two lists – one of undesirable foods and
the other of healthful foods. Eating wisely depends on avoiding extremes in diet, on partaking of a variety of
foods rather than on following dietary facts, and on knowing what to include in each days fare so that the body’s
needs will be met.

DEFINITION OF NUTRITION

The series of processes by which an organism takes in and assimilates food for promoting growth and repairing
tissues.

The body is a machine which continually rebuilds itself. For this the body needs three basic kinds of materials.

1. Substances that provide energy.

2. Substances that can be used to build tissue.
3. Substances which can initiate and facilitate the chemical reactions that produce energy and synthesize tissue.

Below is a description of the three substances that the body needs as indicated above;

1. The principle energy – rich foods in human nutrition are:

 a. Carbohydrates: Starches and sugars

b. Fats: Fats are the principle form in which animals store energy – rich material in
the tissues: Plants , animal foods, vegetables, olive oil, nuts.

2. The principle sources of tissue building materials are:

a. Proteins: The most complex chemicals in nature. They are compose of hundreds of thousands of thousands of
building blocks called Amino Acids. They perform a vital role as enzymes, chemical agents that promote the
thousands of chemical reaction occurring within the tissues. Every body cell, whether muscle, nerve, skin,
blood, bone or any other type is composed of protein.

b. Mineral; For normal health the body requires certain minerals that may be used in structural tissue, in
enzyme systems, in the synthesis of particular chemicals, or in various body reactions.

3. The substance that carries out essential chemicals is vitamins.

a. Vitamins: Important in the enzyme systems which carry out essential chemical reactions,. They are needed
only in small quantities and general must be supplied by the diet because they are not synthesized in the
body. Vitamin K, which is synthesized by intestinal bacteria, is an exception.

b. Vitamins are grouped in two categories:

1Fat– soluble vitamins:

A,D,E, and K can be stored in the body and therefore do not have to be continuously
supplied.

2. Water- soluble vitamins:

The B– complex vitamins and vitamin C are not effectively stored in the body and must
be regularly supplied through the diet.

NUTRITIONAL DISEASES

Nutritional disorders are of three types, those caused by:

1. A dietary deficiency of a necessary substance;

2. The body’s inability to absorb a substance;
3. Those caused by an excess of a nutrient.

THE LAW OF PHYSICAL HEALTH

The one who secures a good diet, enjoys good digestion, and has good daily elimination is usually blessed with
good health. Most of our ill health comes from failure in these three realms.

The Law of physical health can be summed up as follows:

1. Adequate cell cleansing.

2. Adequate cell nutrition.

Our bodies, like everything else, are composed of and nourished by air and mineral elements. Moses, one of the
earliest Bible writers, says in Genesis 2:7, And the Lord God formed man of the dust of the ground.: It can
truly be said that man is a child of the soil.
FOOD CLASSIFICATION

HOW DOES GOD CLASSIFY OUR FOODS? LET’S GO TO HIS WORD.

Gen. 1:11, 29 (BEFORE SIN)

1. Herb Yielding seed

Matt. 13:31,32 Mustard seed….greatest among herbs…..becometh a tree.
Num. 11:7 The manna was as a coriander seed.
Num. 20:5 It is no place of seed….

2. Tree
Eze. 47:12 All trees for meat.
Joel 1:12 The vine...fig tree...all trees of the field.
Duet. 20:19, 20 Tree of the field is man’s life.

Gen. 3:18 (AFTER SIN)

3. Herbs of the field

Gen. 9:3 Green herbs have I given thee
2 Kings 19:26 They were as the grass of the field….as the green herb.
Ps. 104:14 Grass for cattle...herb for the service of man.

Gen.9:3 (AFTER THE FLOOD)

4. Flesh, every moving thing

Gen. 9:4 Blood shall ye not eat
Lev. 17:10 Whosoever that eatest blood...will be cut off from his people.

The Word of God classifies our foods as herb yielding seed, tree, herbs of the field or green herbs, or flesh.

In the beginning man ate from the tree.

CDF 81#112 God gave our first parents the food He designed that the race should eat...fruit of the trees in the
garden.

Signs of the Times, No. 12, Oct. 21, 1908 Go gave Him a diet of fruit and grains.

Under these classifications let’s put the types of food we eat:

1. Herb yielding Seed

Nuts
Seeds
Grains
2. Tree….the fruit of a tree
Apples
Peach
Fig
3. Herbs of the field/green herbs
Vegetables
4. Flesh
Fowl
Beef
As we select our foods from the vegetation on the previous page we should keep in mind that “It is not well to
eat fruit and vegetables at the same meal,” and it is better to have the fruit at one meal, and the vegetable at
another.” CDF 112#188.

WHY SHOULD YOU FOLLOW THIS PRINCIPLE?

“Fruit and vegetables taken at one meal produce acidity of the stomach; then impurity of the blood results.”
CDF 113 #190

HOW CAN I TELL WHAT’S A FRUIT OR A VEGETABLE?

SEE THE ATTACHED SHEET

There’s questions, as to, What’s a Tomato?

Definition of Tomato is: A plant and its fruit. It is soft and fleshy and fleshy with a stalk or stem.

WHAT DOES THE PROPHET CALL A FRUIT?

CDF 489#15 ...Oranges, Lemons….this is the only fresh fruit.

CDF 489# 16...There is no fresh fruit at this season. We have a good yield of tomatoes.

CDF 324 #524...In season grapes, prunes, apples, cherries, peaches and olives. We also grow a large
quantity of tomatoes.

CDF 492 #2...We raise loganberries...we purchase blackberries, raspberries, apple and pear. We have
also an abundance of tomatoes.

TOMATO TO ME IS A VEGETABLE FRUIT. I believe the reason for abundance of tomatoes was because of
their health benefits. The tomato is a natural antiseptic and protects against infection, purify the blood, relieve
gas in the stomach, and also the acid in the tomatoes helps to reduce cholesterol in the blood.

With this information, you need to go to the Lord, and ask Him, where should you place your tomato?

CDF 109 #176 “Knowledge in regard to proper food combination is of great worth, and is to be received as
wisdom from God.”

James 1:5 “If any of you lack wisdom, let him ask of God, that giveth to all men liberally, and upbraideth not,
and it shall be given to him.”

Here is the conclusion of the matter for me, not you. :Every man has to be persuaded in his own mind.” Rom
14:5

CDF 5,6 Clearly Mrs.White felt that each person should become well informed, taking advantage of the
advancements of science in nutritional investigations, so long as the conclusions harmonize with the counsels
given through inspiration.

DEFINITIONS FROM THE 1828 DICTIONARY:

HERB –A plant or vegetable with a soft or succulent stalk or stem, which dies to the root every year, and is thus
distinguished from a tree, and a shrub, which have a wood like, or hard woody stem.

VEGETABLE – A more soft and fleshy substance than a tree and shrub.

FRUIT – The produce of a tree or other plants, the effects of.

Example: Isa 3:10 – They shall eat the fruit of their doing.
Gal. 5:22 – The fruits of the Spirit
Ps. 127:3 – The fruit of the womb
Ps. 128:3 – My wife shall be as a fruitful vine

VINE – Long slender stem of any plant, that trials on the ground or climbs.

GRASS– Herb the plants which constitute the food of cattle and other beast, Example: PS
104:14 – Grass grow for the cattle.

A plant having simple leaves, a stem, generally jointed and tubular

GRAIN - Any small hard mass, a single seed, a hard seed of a plant, particularly those used for food.
This is usually enclosed in a proper shell or covering with a husk, and contain the embryo of a
new plant. Example: Barley, oats, rye, wheat, and corn.

TOMATO – A plant, and its fruit. It’s called sometime the love-apple.

FOOD COMBINING

CDF 109 # 176 Knowledge in regard to proper food combination is of great worth, and is to be received as
wisdom from God.

HOW TO COMBINE FOODS

1. Fruit and vegetables are not to be eaten together

CDF 112 #188 It is not well to eat fruit and vegetables at the same meal….fruit at one
meal….vegetables at another.

CDF 113 #190 …..Fruit and vegetables taken at one meal produce acidity of the stomach; then impurity
of the blood results…

2. Fruit should not be eaten after a full meal of other foods

CDF 309 #468

3. Legumes and grains makes a complete protein

Combining vegetable proteins in the same meal in any way, you will obtain complete protein equivalent to
protein in animal foods.

Example follows:

LEGUMES GRAINS
Soybeans Corn
Peanuts Rice
Blackeye peas Wheat
Kidney beans Barley
Chickpeas Oats
Navy beans
Lentils
Lima beans
Split peas

Also, legumes with seeds, and nuts make a complete protein

Example: Humus (chickpea mixed with sesame butter)

1 cup of cooked soybeans has as much protein as:

1/4 pound of hamburger meat

18 oz of milk
3 oz of cheese

Nutritional Book, page 444-446

4. Don’t drink with your meals

MH 200 ...The more liquid there is taken with the meals, the more difficult it is for the food to digest; for the
liquid must be absorbed before digestion can begin.

CDF 420 #731 ...Food should not be washed down; no drink is needed with meals.

CDF 421 #733 Tea is poisonous to the system (NOT HERBAL) …..The influence of coffee is in a degree the
same as tea, but the effect upon the system is still worse. Tea and coffee drinkers carry the marks upon their
faces. The skin becomes sallow, and assumes a lifeless appearance. The glow of health is not seen upon the
countenance.

5. Eat lots of Raw Foods

Fresh fruits and vegetables contain more vitamins and enzymes. Although most people are used to eating
almost all cooked foods, fruits and vegetables should be eaten raw as much as possible.

Vitamins and enzymes are extremely sensitive to heat and are destroyed in the cooking process. If you find it
difficult to eat raw foods, steam them slightly.

6. Combining your fruits

CDF 112 #187 The digestive organs have an important part to act in our life happiness.

CDF 110 # 183 Disturbance is created by improper combinations of food, fermentation sets in; the blood is
contaminated and the brain confused.

All fruit fall into three categories; acid, sub-acid, or sweet. From the point of digestion, the body looks at
foods differently.

IB 45, 46 ...The food must be finely divided in order that contact may be made. The brain sends messages to the
stomach, in response to which the gastric glands produce appetite juice.

The amount of appetite juice depends upon the extent to which the taste nerves are stimulated, and this depends
wholly upon the thoroughness with which the food is masticated, for the flavor of the food cannot be detected
by the taste nerves unless the food has been dissolved. The sweetness of a lump of sugar, for instance,
cannot be appreciated until the sugar has been brought into solution.

God has given to the various natural foods just the flavors required to stimulate the taste nerve sufficiently to
cause the production of the proper quantity and quality of gastric juice required to DIGEST the food.

THE AMOUNT OF GASTRIC JUICES DEPENDS UPON THE KIND OF FOOD.

ACID FRUITS REQUIRE A DIFFERENT CONSECRATION OF JUICE THAN THE SWEET FRUITS.

ACID FRUITS COMBINE WILL WITH SUB-ACID FRUITS; SWEET FRUITS COMBINE WELL WITH
SUB-ACID FRUITS; AND ACID FRUITS AND SWEET FRUITS CONFLICT WITH EACH OTHER. THEY
DIFFER IN DIGESTION.

ACID FRUITS SUB-ACID FRUITS SWEET/DRIED FRUITS

Grapefruits Strawberries Bananas

Oranges Pears Dates
Kumquats Peaches All dried fruits
Limes Apples, sour Apples
Lemons Apricots Figs
Tangerine Nectarine Papaya
Cranberry Plums Mango
Pineapple Raspberries Grapes

THE APPEARANCE OF THE FOOD .

Choose your foods that the colors will make the food appear more appetizing.

CDF 354 #595 Food should be prepared with simplicity, yet with a nicety which will invite the appetite.

CDF 355 # 602 Food should be prepared in such a way that it will be appetizing as well as nourishing.

DON’T MAKE YOURSELF A CRITERION

MH 211 There is real common sense in dietetic reform. The subject should be studied broadly and deeply, and
NO ONE SHOULD CRITICIZE OTHERS BECAUSE THEIR PRACTICE IS NOT, IN ALL THINGS IN
HARMONY WITH HIS OWN. IT IS IMPOSSIBLE TO MAKE AN UNVARYING RULE TO REGULATE
EVERYONE’S HABITS, and no one should think himself a criterion for all. NOT ALL CAN EAT THE
SAME THINGS. Foods that are palatable and wholesome to the person may be distasteful, and even harmful,
to another….Some persons CANNOT DIGEST PEAS AND BEANS: OTHERS FIND THEM
WHOLESOME...THE DIET SHOULD BE PROGRESSIVE.

PROTEIN AND STARCHES EATEN TOGETHER

You may have heard or read that protein and starch should not be eaten in the same meal.

AH 103 Nature combines protein and carbohydrates in very many foods as they grow.

NUTRITIONAL Guide, page 33. Even though it is recommended that protein and starch foods are not included
in the same meal, nature combines these two substances proportionately in grains, seeds and vegetables in a
manner which is DIGESTIBLE.
Some experience gas when mixing beans with potatoes. When beans are DRIED they are more concentrated, in
protein.

Let’s look at the chemical make-up of the protein and the carbohydrate:

Itinerary of Breakfast, page 15,16

CARBOHYDRATE: Carbon, hydrogen, and oxygen

PROTEIN: Hydrogen, oxygen, carbon with addition of nitrogen, sulfur and phosphorus

As a result of the addition of nitrogen, sulfur and phosphorus, the protein, when dried, is more concentrated.
Using FRESH beans or GREEN Lima bean with potato, there is usually NO PROBLEM.

COMBINING MILK & SUGAR

Nut or Soya milks digest different from cows milk.

When cows milk is homogenized it affects certain enzymes in the milk making it’s enzymes destructive. Are
you drinking Homogenized Milk?

CDF 328 # 527 ….Milk and sugar...clog the system, irritate the digestive organs, and affect the brain.

CDF 331 # 535 Sugar and milk combined are liable to cause fermentation in the stomach.

331 # 536 The free use of milk and sugar taken together should be avoided.

CDF 330 # 533 Large quantities of milk and sugar eaten together are injurious.

AH 103 # 19 Combination of milk and sugar, or milk and honey is one which favors fermentation.

AVOID COMPLEX MIXTURES

CDF 275 # 415 ...There is danger that the combination of many foods in the dishes served shall
be carried too far.

AH 103 # 17 Simple foods…..easier to digest than complex mixtures.

CDF 110 # 183 Disturbance is created by improper combinations of food; fermentation sets in; the blood is
contaminated and the brain confused.

THERE’S A NEED TO HAVE VARIETY

CDF 408 par. #3 It is essential that continuous sameness in diet be avoided. The appetite will be much better if
changes in the food are made.

NOT TOO MANY VARIETIES

CDF 109 # 177 Do not have too great a variety at a meal; THREE OR FOUR DISHES ARE A PLENTY.

CDF 111 # 185 It is not well to take a great variety of food at one meal.
“AVOID” FERMENTATION, SPOILED, OVER OR UNDER RIPE FRUIT AND VEGETABLES, AS WELL
AS OVER COOKED FOODS.

FERMENTATION

CDF 327 # 525 Sugar….causes fermentation.

AH 104 Sugar ferments rapidly.

CDF 309 # 469 More die by eating decayed fruit and vegetables which FERMENT in the stomach and result in
blood poisoning, than we have any idea of.

SPOILED

CDF 309 #469 Nicely prepared vegetable and fruits in their season will be beneficial, if they are of the best
quality, not showing the SLIGHTEST SIGN OF DECAY, BUT are sound and unaffected by DISEASE OR
DECAY.

AH 102 Eating spoiled food causes indigestion and may endanger the life.

CDF 85 #122 Adulterated substances are to be avoided

CDF 85 # 137 # 224 You place in your stomach double the quantity of food your system requires. THIS FOOD
DECAYS, your breath becomes offensive.

OVER OR UNDER RIPE FRUIT AND VEGETABLES

Sign of the Times, 9-30-1897, page 419 Over ripe fruit or wilted vegetables ought not to be used.

AH 102 Eating unripe fruit can cause very serious indigestion.

OVER COOKED FOODS

CDF 257 # 385 Scanty, ILL-COOKED FOODS depraves the blood by weakening the blood-making
organs.

The victims of POOR COOKERY are numbered by thousands and tens of thousands. OVER
MANY GRAVES MIGHT BE WRITTEN:

MANY SOULS ARE LOST AS THE RESULT OF POOR COOKERY.

CDF 251 # 368 It is a SIN to place POORLY PREPARED FOOD on the table.

CF 256 # 384 POOR COOKING PRODUCES DISEASE AND BAD TEMPERS.

EAT AS MUCH “RAW FOODS AS POSSIBLE

Raw foods are your primary source for the most amount of enzymes. CDF 309 # 465 The more we depend
upon the FRESH fruit just as it is plucked form the tree, the greater will be the blessing.

CDF 309 # 466 It would be well for us to do less COOKING and to eat more fruit in its natural state.
TO COOK WELL, to present healthful food upon the table in an inviting manner, requires intelligence and
experience. THE ONE WHO prepares the food that is to be placed in our stomach, to be converted into blood to
nourish the system, occupies A MOST IMPORTANT AND ELEVATED POSITION. CDF 252 # 371

COOKING IS NO MEAN SCIENCE AND IT IS ONE OF THE MOST ESSENTIAL IN PRACTICAL LIFE.:
CDF 257

THERE ARE FEW “REALLY GOOD COOKS”

REFERENCE QUOTED:

CDF – Counsels on Diets and Foods, by E.G.White

MB – The Ministry of Healing, by E.G.White
IB – Itinerary of a Breakfast, by J.H. Kellogg
AH – Abundant Health, by J.G. White
NG – Nutritional Guide, by Louise Tenney
NB – Nutrition Book, by Jane Brody
Ency.– Encylopedia of Fruit, vegetables, Nuts, and seeds, by Joseph M. Kadans
Are you drinking Homogenized Milk? By Nicholas Sampsidis

WHY NOT MEAT?

God’s Original Diet: “In order to know what are the best foods, we must study God’s original plan for man’s
diet. He who created man and who understands his needs appointed Adam his food.” (CD81). “And God said,
Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the
which is the fruit of a tree yielding seed; to you it shall be for meat.” Gen.1.29. When Adam and Eve had to
leave the garden of Eden and gain their livelihood by tilling the Earth, they received permission to eat the “herb
of the field” also. (Gen. 3:18). This meant that altogether Adam and Eve were to eat GRAINS, FRUITS, NUTS
and VEGETABLES. “These foods, prepared in as SIMPLE and NATURAL a MANNER as possible, are the
most healthful and nourishing. They impart a STRENGTH, a power of ENDURANCE, and a vigor of
INTELLECT, that are not afforded by a more complex and stimulating diet.” (CD81).

Flesh Not Part Of Original Diet

It was in the beginning contrary to God’s plan to have the life of any creature taken for food, for there was to be
NO DEATH IN EDEN. The food which God originally gave to man was food to which man’s biological
makeup was adapted. He did not create man’s organism to be naturally adapted to MEAT EATING. The
organisms of animals who are meat eaters were designed somewhat differently from man’s organism. They
have sharp teeth, shorter intestines to limit the factor of putrefaction, and much stronger digestive juices.

After the flood God gave man permission to eat animal food, because all of the vegetation had been destroyed
by the flood. But He allowed Noah to eat the flesh of the clean animals which he had taken with him into the
ark. Nevertheless, we have been told that “animal food was not the most healthful article of food for man”
(CD373). The result was that animal food shortened the sinful lives of the post-diluvian people, and “the race
began to rapidly decrease in size, and length of years” (CD373). “Of the meats permitted, the eating of the FAT
and the BLOOD was strictly forbidden” (CD374).

God Wants To Bring Us Back To His Original Diet

In order to purify a people for translation and the second coming of the Lord, God wants to bring His people of
today back to the diet which he originally gave to man, and to eliminate entirely the flesh of dead animals from
our dietary (CD82). We are told that “if a liking for fruits and grains is encouraged, it will soon be as God
designed it should be. No meat will be used by His people. If there ever was a time when the diet should be of
the most simple kind, it is now” (CD82). We are told that “the food which God gave to Adam in his sinless
state is the best food for man’s use as he seeks to regain that sinless state” (7T135).

Herbalist Jethro Kloss says in his book Back to Eden (p. 111), that God has provided a remedy for every disease
that might afflict us. Satan cannot afflict anyone with any disease for which God has provided a remedy. Our
Creator foresaw the wretched condition of mankind in these days, and made provision in nature for all the ills of
man. If our scientists and medical colleges would put forth the same effort in finding the virtues in the ‘true
remedies’ as found in nature for the use of the human race, then poisonous drugs and chemicals would be
eliminated and sickness would be rare indeed. If they would make use of only these remedies that God has
given for the ‘service of man’ it would bring an untold blessing to the world. In these distressing days, the use
of a simple natural diet would prevent much suffering and save money. The most important subject for people
to study, should be: How can we live our allotted time without suffering? God has surely made this possible.”

Food In Natural State Represents Proper Diet

Adopt A Vegetarian Diet

Diet is the major influence of health which is entirely under the individual’s control. It determines in great
measure one’s entire well being. Other influences cannot always be completely controlled.

The grains, fruits, nuts, and vegetables which God gave to Adam and Eve in the beginning, were foods which
were to be eaten in their NATURAL STATE. There wasn’t any COOKING going on in the garden of Eden.
The need of some cooking may have come in later with the use of some root vegetables. If we become
intelligent in regard to the use of a proper diet, then we will also be considered sound in BIBLE DOCTRINE
(CM133). Our diet may have to change somewhat in the future because of conditions prevailing on the earth,
but we should continue to increase in knowledge regarding what a proper diet is. Diet reform should be
progressive (MH320). To be sure we should adopt a vegetarian diet (CD81).

It has been discovered that most VEGETARIANS have a MORE ACTIVE IMMUNE SYSTEM. Their WHITE
BLOOD CELLS are twice as deadly to TUMORS as those of MEAT EATERS, because it is thought that they
have more natural KILLER CELLS among their WHITE CELLS.

WHAT GOD HATH JOINED LET NO MAN PULL ASSUNDER

The Unnatural State of Processed Foods:

One naturopathic scientist applies Matt.19:6 “What therefore God hath joined together, let no man put asunder”
to the principle of natural foods. God has combined the food elements in the best possible way for nourishment.
Here the principle applies that “the whole is greater than the sum of its parts.” Food that is taken apart,
separated, and therefore not nourish us as much as it should, and it can even be detrimental to our health.

Dr. Joseph’s Evers points out that today our foods, because of wrong agricultural methods, processing, and
chemical additives, contain over 2000 substances to which man is not adapted, and which his system is therefore
unable to handle. He specifically points out that the replacement of wholesome whole meal bread by devitalized
white bread, and raw milk by pasteurized and homogenized milk, are some of the most serious assaults on
man’s natural foods.

The rules we live by must be in harmony with our nature in order to contribute to our health. With the harmful
substances which are placed in our food we have found a way to deceive ourselves and to ruin ourselves without
knowing that we are doing so. We engage in self-injury when we believe that we are engaged in self-
enhancement. For the evils of ignorance the remedy is knowledge. For the evils of false ideas the remedy is
truth. For the source of truth and knowledge we have divine wisdom as represented in the laws of nature. To
follow them is making such wisdom personal. HEALTH is a state of soundness and integrity of the organism,
vigor, efficiency of mental faculties.

All Elements Of Nutrition Are In A Vegetarian Diet:

In His original diet, God placed all of the elements of nutrition necessary to sustain the life of man (CD92).
Since God gave it, it must be the best food that man can eat. It has all the nutritive properties necessary to make
good blood. This a flesh diet cannot do (CD322). We must remember that the life is in the blood (Lev.17:11)
and the food we eat determines the condition of the blood. Man was to subsist upon NATURAL PRODUCTS
of the earth (CD380). “Our bodies are built up from the food we eat. There is a constant breaking down of the
tissues of the body; every movement of every organ involves waste, and this waste is repaired from our food.
Each organ of the body requires its share of nutrition. The brain must be supplied with its portion; the bones,
muscles, and nerves demand theirs. It is a wonderful process that transforms the food into blood and uses this
blood to build up the varied parts of the body; but this process is going on continually, supplying with life and
strength each nerve, muscle, and tissue.” MH.295.

If man would use only whole, complete, natural and never refined, fragmented, or processed foods, he would not
be concerned about protein, carbohydrates, and fats, because in whole food the body would be getting a proper
balance of all essential nutrients.

GOD’S FOOD FARMACY

Seeds, Nuts, and Grains:

From the standpoint of the order of importance, natural nutritionists consider the seeds, nuts, and grains of first
importance in our dietary: the vegetables next: and the fruits after that. They believe that the nutritional value of
seeds, nuts and grains is unsurpassed. Even cooked they contain all the important nutrients for human
GROWTH, SUSTENANCE of health, and PREVENTION of disease. What makes them of basic importance is
the fact that they contain the SEAT OF LIFE itself, the GERM, the REPRODUCTIVE POWER, or the SPARK
OF LIFE that assures the perpetuation of life itself.

Seeds, nuts, and grains are excellent sources of proteins, and also the best natural sources of UNSATURATED
FATTY ACIDS, without which health cannot be sustained. They are also nature’s best source of LECITHIN,
the B–COMPLEX VITAMINS, and the best source of VITAMIN E which prevents premature aging. They are
also a gold mine of MINERALS, and also increase man’s natural RESISTANCE to DISEASE.

Sprouted Seeds:

The practice of sprouting seeds has been known and applied from earliest times. It is now known that sprouted
seeds contain more vitamins than dry seeds. When a seed is given water and warmth, it puts forth a sprout
which develops vitamins within it, especially vitamin C, and thereby increases the nutritional value of the seed
tremendously. It also improves the protein value in seeds and grains. Some seeds become complete protein
food after sprouting, when they did not have complete protein before sprouting. WHOLE OATS will increase
their vitamin C content from 11mg before sprouting to 42mg after 120 hrs. of sprouting. DRY PEAS will
increase the vitamin C content from zero to 86 mg after 96 hrs. 7 parts of THIAMINE become 9 parts in the
SPROUTED WHEAT, and it increases all the other B-vitamins also. Dr. Francis Pottenger says that the
sprouts are rich in protein, fat, minerals, including calcium, usable iron, and vitamins.

MILLET, BUCKWHEAT, WHEAT, OATS, BARLEY, BROWN RICE, SESAME SEEDS, and BEANS, are
all wonderful HEALTHFOODS, WHEAT, MUNG BEANS, ALFALFA SEEDS, and SOYBEANS make
excellent SPROUTS. SPROUTING increases the nutritional value of these seeds tremendously by creating new
VITAMINS. Most of these seeds contain COMPLETE PROTEINS of the highest biological value. The few
that do not contain complete proteins if eaten with other vegetables or with milk. Some grains and legumes
which contain only incomplete protein, become complete protein foods after they are sprouted. Josephus said
that the PULSE (Dan. 1:16) which Daniel and his companions ate at Nebuchadnezzar’s palace was SPROUTED
SEEDS. Complete proteins are those which contain all of the ESSENTIAL AMINO ACIDS, which the body
cannot supply, and which therefore must be obtained from food. Examples are MILK, COTTAGE CHEESE,
ALMONDS, SOYBEANS, PEANUTS, POTATOES, and all LEAFY GREEN VEGETABLES.

Vegetables:

Vegetables are generally considered the REGENERATORS of the body, while fruits are considered to be the
CLEANSERS of the body, although the vegetables have cleansing qualities also. We should make sure that
they are fresh and not subject to decay, as that will cause fermentation in the stomach, leading to blood
poisoning. Most vegetables should be EATEN RAW in the form of SALADS. Some vegetables such as
Potatoes, YAMS, SQUASHES, or GREEN BEANS, can also be COOKED, BAKED, or STEAMED.

Vegetables are extremely important sources of vitamins, mineral, and enzymes. They also contain complete
proteins of highest quality, which are often of better biological value than those from animal sources. The
proteins of potatoes and leafy green vegetables are of highest biological value. A generous use of GARLIC and
ONIONS should be made use of. Many HERBS should be made use of. Many HERBS should be used as
replacement for salt and sugar. They will improve the health and turn dishes into delectable foods. It has been
said that “food is our best medicine, and vegetables are our best MEDICINAL foods.

Fruits:

Like vegetables, fruits are extremely important sources of vitamins, minerals, and enzymes. They are easily
digested, and exert a cleansing effect on the blood and digestive tract. At least 75-80% of our diet should
consist on natural foods in their uncooked state, and rest only lightly steamed. Raw foods MAINTAIN
HEALTH as well as PREVENT and HEAL DISEASE. “The more we depend upon the fruit just as it is plucked
from the tree, the greater will be our blessing” (CD96). God has placed many different varieties of fruits for us
to enjoy, and it will constitute a staple food of heaven “In the midst of the street of it, and on either side of the
river, was there the tree of life, which bare twelve manner of fruits, and yielded her fruit every month: and the
leaves of the tree were for the healing of the nations.” Rev.22.2.

The great thing about fruits is that they are alkaline in nature. When you consider that a diseased condition is
identified with an acidity of the blood that is a good enough reason to have them every day in abundance, only
not intemperately.

IMPORTANT HEALTH PRINCIPLES

Hygienic Principles of Food Intake:

Food Must Be Palatable In Its Natural State. This means that it must largely be taken in its raw condition.
Many experiments have shown that only a raw food diet will sustain HEALTH at the HIGHEST LEVEL. It can
then also reverse disease conditions. Food must be relished in its raw state without destroying its nutritional
value through HEAT. Heat tends to disintegrate many natural substances into chemical that are less nutritional,
and may possibly be harmful. Food must be delicious in its raw state to the undepraved taste of healthy human
beings.

Food Must Contain No Harmful Substances:

Food lovers believe that EATING is one of life’s greatest pleasures. But if we look at it not only in terms of the
present but also in terms of the future, it can become one of life’s greatest pain with respect to what a bad diet
might cause.
We should not eat food which excites desire for stimulating drink (CD235). Among these are butter and MEAT
(CD48). Tea is poisonous to the system, as well as is coffee (CD421), and its effect upon the system is even
worse than tea. There is NO NOURISHMENT in them. We are told that tea and coffee drinking is a sin.
(CD425). They have the tendency to becloud the INTELLECT and BENUMB the ENERGIES (CD426). The
nervous system is excited, temporarily INVIGORATED, and VIVIDNESS of the imagination increased. These
people think that they really need them.

“Many articles of food eaten freely by the heathen about them were forbidden to the Israelites. It was no
arbitrary distinction that was made. The things prohibited were unwholesome. And the fact that they were
pronounced unclean taught the lesson that the use of injurious foods is defiling. That which corrupts the body
tends to corrupt the soul. It unfits the user for communion with God, unfits him for high and holy service.”
MH.280.
Eat only Unadulterated Foods

If at all possible obtain food which has been grown without the aid of chemical fertilizers. It should contain no
residues of toxic insecticides, chemical additives or preservatives. Most of the food sold in supermarkets today
contain some chemicals which were added when food was processed or packed. Many of the poisons in fruits
and vegetables are SYSTEMIC, which means, that they cannot be washed out, as they penetrate the whole food.
Here the solution seems to be to buy only ORGANICALLY GROWN FOOD, or to GROW YOUR OWN
FOOD. Also avoid canned, processed, preserved, and packaged foods, for they contain the most chemical.
Chemicals used in the process of preserving food, are usually those which have little relationship to food, and
are therefore not compatible with the human organism. For this reason, they usually represent poisonous
substances to the body, however in this poisoned world one cannot entirely escape imbibing some poisonous
substances, but the fewer the better.

The average American eats 9lbs. Of chemical additives a year including PRESERVATIVES, FLAVORING
AGENTS, STABILIZERS, and ARTIFICIAL COLORINGS.

Masticate Your Food Thoroughly – Eat Slowly

When one eats fast, the APPESTAT of the body which tells us when we are full, is slow to indicate that fact,
and we may be full before we feel that we are. Then we continue to eat and overeat as a result. That is why we
are told that “many eat too rapidly” (CD136). One of the more natural ways to slow down eating is to consume
more FIBRE. Fiber provides mouthfuls that must be chewed thoroughly, and that takes time. The end result
will be that you will eat less food than you would if you hurried through your meal. Fiber also requires lots of
room in the stomach, and this reduces the appetite and makes you feel full sooner and longer. Your are more
likely to be satisfied before you eat too much. On a high fiber diet you will also excrete more fat than on a low
fiber diet. The bacterial decomposition of the refuse left in the body due to overeating causes toxic substances
to be formed, for bacteria give off poisonous substances.

We should NEVER EAT UNTIL WE ARE FULL. We should stop eating before that time arrives. ..“An
overeater is also a person who, when he relaxes on Sabbath will fall asleep during the sermon. “Upon the
Sabbath, in the house of God, gluttons will sit and sleep under the burning truths of God's word. They can
neither keep their eyes open, nor comprehend the solemn discourses given... 2T.374. “nearly all the members of
the human family eat more than the system requires” (CD132). This includes too much good food. On the
other hand, it is said that today people with full stomachs are starving from overeating of DEFICIENT FOOD.

When you chew your food more it stimulates the immune system to produce more white blood cells

ACID / ALKALINE

FOOD CHEMISTRY
Man is a product of the soil. Gen. 2:7

In the soil are different kinds of elements of which man is composed. The body must be nourished by the same
elements as those of which it consists. AH 13.

Our bodies are made up from the food we eat. MH 295

Food is made up of a variety of very diverse elements. IB 15

For example: Carbohydrates and Fats are made up of carbon, hydrogen, and oxygen. Proteins are made of
carbon, hydrogen, nitrogen, sulfur, and phosphorus.

It is a wonderful process that transforms the food into blood. MH 295

The right alkalinity of the blood is maintained by the food. AH 43

The blood as a whole must be alkaline. AH 42

The blood is kept alkaline by alkaline foods. AH 56

WHAT IS ACIDITY AND WHAT IS ALKALINE?

Acid and Alkaline, page 11

Acidity depends on the amount of hydrogen present in the food.

Alkaline depends on the amount of hydrogen and oxygen combined in the food.

WE ARE WALKING LABORATORIES. In a 150 pound person, He is 96% gases, and 4% Minerals. The
gases are 65% oxygen, 18% carbon, 10% hydrogen, and 3% nitrogen. NV 71,

I will praise thee (o Lord): for I am fearfully and wonderful made; marvelous are thy works: and that my soul
knoweth right well. Ps 139:14

ALKALINE FOOD ARE FRUIT AND VEGETABLE. AH 53

If the blood pH is lower than 7.35 condition is known as “ACIDOSIS”, and lower than 7.22 this is when many
diseases are developed. If the blood rises above 7.8 death occurs. This is called “ALKALOSIS.”

REMEMBER: The blood as a whole must be alkaline.

WHAT MAKES THE BLOOD ACID AND ALKALINE?

Phosphoric acid and sulfuric acid are likewise produced in the body from the oxidation of the
phosphorus and sulfur contained in the food. This makes the blood acid.

The blood acidity is reduced with the secretion of the bile which is alkaline, and with the high intake of alkaline
food. This makes the blood alkaline. A & A 11

Also different elements effect the balance of the acid or alkaline in the blood. ALKLINE-FORMING
ELEMENTS are potassium, sodium, calcium, magnesium, iron, manganese, copper and zinc. They become
alkaline-forming in solution when combined with oxygen and hydrogen. These alkaline-forming elements take
on a negative charge of electricity.
ACID-FORMING ELEMENTS are phosphorus, sulfur, silicon and iodine. They be come acid-forming in
solution when combined with hydrogen. These acid-forming elements take on a positive charge of electricity.

These positive and negative charges of electricity is our vital force. 3 T 138, 139. This reveals that there are
fixed laws (8 laws) which govern every minutia within the body, and that the continuance of life depends
primarily upon living in harmony with those laws. These principles call upon man to know his Creator’s will
and observe it.

WHAT KEEPS THIS BALANCE?

The important factor is the food intake. AH 43

Our foods are made of elements, and the following is the environments the foods are digested in:

MOUTH - ALKALINE
STOMACH - ACID
SMALL INTESTINE - ALKALINE
NO DIGESTION IS DONE IN THE LARGE INTESTINE, but it’s environment is Acid.

In conclusion, man was made from the dust of the ground, and in that dust we find all the elements that
compose our foods.

In order to keep the right balance in our bodies we must look at the food we eat.

APPLYING THE ACID-ALKALINE FOOD THEORY

Food chemistry is based on this chart philosophy. The dietary ration should be 80% percent alkaline foods and
20% acid-forming foods. The acid-binding (alkaline) elements are calcium, potassium, sodium, magnesium and
iron. Acid-forming elements are phosphorus chlorine, sulfur, iodine (and also bromine.)

Biochemistry divides foods, like the biochemical elements, into alkaline-forming (most fruits and vegetables)
and acid-forming (most starches and proteins.) We find that alkaline blood and an alkaline body promotes good
health and vigor. The acid state is associated with toxic and enervated body. Acids are the grim reapers of
death. Body organs and glands depend on secretions that are alkaline for optimal health.

A good regime to follow is to have two fruits a day, preferably at breakfast, six vegetables (or more with salads),
a good protein and a good starch maintain the 80/20 ratio. A raw salad with both the noon and evening, or
reverse them if you want.

We build acids mentally during the day when the sun is up, and the night is when the alkalinizing moon rises
and we should rest. Negative thoughts and attitudes such as fear, hate, gossip, unhappiness, anger, selfishness,
jealousy, lack of love build acids as do overwork and late hours and polluted areas. Rest, sleep, fresh air,
sunshine, laughter, good companions, love, happiness, joy, satisfaction and a positive philosophy encourage
alkalinity.

ACID-ALKALINE FOOD CHART

ALKALINE FOODS

Apples and Cider

Apricots
Avocados
Bananas (speckled only)
Berries (all)
Breadfruit
Cactus
Cantaloupe
Carob, pod only
Cherimoyas
Cranberries
Cherries
Citron
Currants
Dates
Figs
Grapes
Grapefruit
Guavas
Kumquats
Lemon, ripe
Limes Loquats
Mangoes
Melons, (all)
Nectarines
Olive, sundried
Oranges
Papayas
Passion Fruit
Peaches Pears
Persimmons
Pineapple, fresh if ripe
Plums
Pomegranates
Pomelos
Prunes and Juice
Quince
Raisons
Sapotes
Tamarind
Tangerines

ACID FRUITS
All preserved or jellied, canned, sugared, (dried) sulfured, glazed fruits; raw with sugar; bananas, if green tip;
cranberries, olives: pickled, green.

(** denotes slightly acid)

ALKALINE VEGETABLES
Artichoke
Asparagus, ripe
Bamboo shoots
Beans: green, lima, string, sprouts
Beets and tops
Broccoli
Cabbage, red and white
Carrots
Celery, entire
Cauliflower
Chard
Chayotes
Chicory
Chives
Collard
Cowslip
Cucumber
Dandelion greens
Dill
Dock, green
Dulse, (sea lettuce)
Eggplant
Endive
Escarole
Garlic
Horseradish, fresh
Jerusalem Artichoke
Kale
Kohlrabi
Leek
Legumes, except peanuts and lentils
Lettuce and romaine

Acid/Alkaline Food

Mushrooms (most varieties)

Okra
Onions
Oyster plant
Parsley
Parsnips
Peppers, green or red
Potatoes (all varieties)
Pumpkin
Radish
Rhubarb (oxalic acid)
Rutabaga (Swede)
Salsify
Sauerkraut (lemon only)
Sorrel
Soybeans
Soybean extract
Spinach
Squash
Taro, baked
Turnips and tops
Water chestnut
Watercress

ACID VEGETABLES
Artichokes
Asparagus tips, white
Beans, all dried
Brussel sprouts
Garbonzos (chick peas)
Lentils
Rhubarb

ALKALINE DIARY PRODUCTS

Acidophilus culture
Buttermilk
Koumiss
Milk, raw (freshly drawn(human)(goat, cow)
Whey
Yogurt
Clabbered Milk
Kefir

ACID DAIRY PRODUCTS

Butter
Cheese, (all)
Cottage cheese
Cream
Ice cream, ices
Sherbet
Custards
Milk: boiled, cooked or pasteurized, malted, dried, canned

ALKALINE FLESH FOODS

None (bone and blood are alkaline forming)

ACID FLESH FOODS

All meat: red meat, fowl, fish
Beef tea
Shellfish
Gelatin
Gravies

ALKALINE CEREAL GRAINS

Corn green (1st 24 hours)
Millet

ACID CEREAL GRAINS

All flour products
Buckwheat
Barley
Breads, all varieties
Cakes
Corn, cornmeal, corn flakes, starch and hominy
Crackers, all
Doughnuts
Dumplings
Grapenuts
Macaroni and spaghetti
Noodles
Oatmeal
Pies and pastries
Rice
Rye crackers

Acid/Alkaline Food

ALKALINE MISCELLANEOUS
Agar
Alfalfa products
Coffee substitutes
Ginger, dried, unsweetened
Honey
Kelp (edible)
Teas, unsweetened
Yeast cakes
Rest and sleep
Positive thoughts (joy, etc.)

ACID MISCELLANEOUS
All alcoholic beverages
Candy and confectionery
Cocoa and chocolate
Soda Pop
Coffee
Condiments as: Curry, Pepper, Salt, Spices, etc.
Dressings and tick sauces
Drugs and aspirin
Eggs, especially whites
Ginger, preserved
James and Jellies
Flavorings
Marmalades
Mayonnaise
Preservatives as: Benzoate, Sulfur, Vinegar, Smoke
Sago (starch)
Sodawater
Tapioca (starch)
Tobacco, Juice, Snuff
Lack of sleep
Overwork
Worry, late hours
Negative thoughts: Fear, hate, misery

ALKALINE
Almonds
Chestnuts, roasted
Coconut, fresh

ACID NUTS
All nuts, especially roasted
Dried coconut
Peanuts

NEUTRAL FOODS
Sugar, refined
Oils: Olive, corn, cotton seed, peanut, soy, sesame, etc.
Fats, and other greases

EASILY DIGESTED FOODS

VEGETABLES
Artichokes
Asparagus
Beans, Tender String
Beet Greens
Beets, Tender
Broccoli
Butter Beans, Green
Cabbage, Chinese
Cabbage, Curly
Cabbage, Red
Cabbage, Savoy
Carrots, Tender
Cauliflower, Tender
Celery
Chard, Swiss
Chayote
Corn-on-the-cob
Dandelion
Dwarf Nettles
Leek leaves
Okra
Onions, green
Peas, tender young
Rhubarb
Romaine
Spinach, tender green

Acid/Alkaline Food

Spinach, New Zealand

Squash
Tomatoes, Ripe

MISCELLANEOUS
Alfalfa Bud Salads
Almond Oil
Clover Blossom
Cod Liver Oil
Coconut Oil
Honey

MEAT, FISH, CHEESE & EGGS

Cheese, Roquefort
Clam Broth
Duck, Broiled Wild
Eggs, Omelet, cooked slightly
Fowl, Young Wild
Game, Young
Gizzard Broth
Goose
Lamb
Liver – from young animals
Oysters
Oyster Broth
Quail
Roe
Squab, Broiled
Shad
Tuna, Broiled
Whiting

DAIRY PRODUCTS
Goat Butter
Goat Buttermilk
Whey

FRUITS AND VEGETABLES

Apples, custard
Apples, Baked
Apples, Mellow
Apples, Sun Dried
Apricots, Sweet Ripe
Avocado
Blueberries
Blueberry Juice
Brambleberries
Cherries, Black, Ripe
Cloudberries
Currents, Ripe Black
Currents, Zante
Elderberries
Figs, Fresh
Figs, Sun Dried
Fruit Pudding
Grapes
Lemon
Nectarines
Olives
Peaches, Ripe
Pears
Persimmons

MAN’S DIET

ORIGINAL DIET – Gen. 1:11, 29

Grain, Nut and fruit

AFTER THE FALL – Gen. 3:18

Vegetables

AFTER THE FLOOD – Gen. 9:3

Flesh

Man’s diet in the beginning was only from vegetation, Gen. 1:11, 29. God allowed flesh eating because there
was no vegetation after the flood. (CDF 373 # 639)

The best diet for man is a vegetarian diet. (Gen. 1:11, 29; 3:18) Flesh is not the most healthful…(CDF 373 #
639)

Biologically man’s teeth are not made for tearing flesh. They are made for grinding. Look at the animal
kingdom that eat flesh, and see what kind of teeth they have.

CDF 380 # 649 “….NOT AN OUNCE OF FLESH SHOULD ENTER OUR STOMACHS.”

CDF 384 # 661 FLESH WAS NEVER THE BEST FOOD.

So, man’s diet for today is flesh eating or a vegetarian diet. There are different kinds of vegetarians:

LACTO – Dairy and Cheese

LACTO – OVO – Dairy and Eggs

PURE – No Dairy or Eggs

VEGAN – No flesh because they love animals

MAN’S DIET

“WHAT TO EAT”

Standard American Diet = SAD

(High Protein, High Fat, Lots of Sugar, and low fiber)
Man’s Basic Four Food Groups are:
1. Meat 2. Diary 3. Bread 4. Fruit and vegetables

The NEW four food Groups 4. Legumes

CDF 322 # 513 “The simple grains, fruits of the trees, vegetables have all the nutritive properties
necessary to make good blood. This a flesh diet cannot do.”

GOD’S BASIC FOUR FOOD GROUPS ARE:

1. Grain 2. Fruit 3. Nuts 4. Legumes

CDF 322 # 513 “The simple grains, fruits of the trees, vegetables have all the nutritive properties
necessary to make good blood. This a flesh diet cannot do.”

GOD’S BASIC FOUR FOOD GROUPS ARE:

 1. Grain 2. Fruit 3. Nuts 4. Vegetables

These constitute the diet chosen for us by our Creator. MH 296; CDF 81 # 111

“Those who eat flesh are but eating grain and vegetables at second hand; for the animal receives from these
things the nutrition that produces growth. The life that was in the grain and vegetables passes into the eater.”
CDF 396 # 704

“...The time will soon come when there will be NO SAFETY IN USING EGGS, MILK, CREAM, OR
BUTTER, because DISEASE IN ANIMALS IS INCREASING IN PROPORTION TO THE WICKEDNESS
AMONG MEN….The whole animal creation will groan under the diseases that curse our Earth. CDF 356 # 603
(1902)

HOW TO MAKE TRANSITIONS IN THE DIET:

1. Include in the diet plenty of fresh vegetables and fruit.

CDF 312 # 480 “Families and institution should learn to do more in the cultivation and improvement of land. If
people only knew the value of the products of the ground, which the earth brings forth in their season, more
diligent efforts would be made to cultivate the soil All should be acquainted with the special value of fruits and
vegetable fresh from the orchard and garden.”

2. Eat whole grain bread and cereals.

This gives the full feeling that is usually lacking after coming off flesh foods.

CDF 314 # 486 “The various preparations of rice, wheat, corn, and oats are sent abroad everywhere, also beans,
peas, and lentils. These, with native or imported fruits, and the variety of vegetables that grow in each locality,
give an opportunity to select a dietary that is complete without the use of flesh meats.”

3. What should I use in place of flesh for protein?

8 almonds equal 1 ounce of flesh

CDF 363 # 619 “Nuts and nut foods are coming largely into use to take the place of flesh.”

CDF 315 # 492 “When flesh food is discarded, its place should be supplied with a variety of grains, nuts,
vegetables, and fruits, that will be both nourishing and appetizing.

4. What should I use in place of dairy (milk and cheese) products?

Use nut milks, soy milk or grain milk

1 cup of cooked mustard or turnip greens has TWICE the amount of calcium than cows milk.

Cheese can be made from nuts or soy products

CDF 369 #634 “...The effect of cheese is deleterious.”

CDF 365 # 625 “As DISEASE in animals increases, the use of MILK and EGGS will become more
and more UNSAFE.”
5. What should I use in place of eggs?

Tofu products can be used in baking

In whole grain, all varieties of greens, and legumes will supply the same nutritional needs.

CDF 368 # 631 “...Eggs contain properties that are remedial agencies in counteracting certain poisons. Some,
in abstaining from milk, eggs, and butter, have failed to supply the system with proper nourishment.

In view of this statement, let’s look at the what’s in the eggs.

The advantages in eggs: (Abundant Health, page 383)

1. High quality of protein

2. Vitamins A, B1, riboflavin, nicotinic acid, and D
3. Iron and phosphorus
4. Fat

The disadvantages in eggs:

1. Acid-forming
2. Adds to an excess of protein
3. Quick to putrefy in the digestive tract
4. Aids growth of germs
5. Potential carrier of animal disease
6. Source of allergy

AH 237 “Leucemia appears to be transmitted naturally by direct and indirect contact, and circumstantial
evidence indicates that it may be to a limited extent be carried in the egg.”

AH 238 “There is considerable evidence that this DISEASE IS TRANSMITTED through the EGG.”

HERE ARE SIXTEEN REASONS FOR BECOMING A VEGETARIAN:

1. To avoid excess protein

2. To avoid animal tissue waste
3. TO avoid meat as a stimulant, “The toxic substances in meat are stimulating.” AH 166
4. Meat is acid-forming, contributing to hyperacidity
5. Lack of minerals and vitamins
6. Meat contributes to constipation
7. Degenerates vital organ – over works them
8. Has loads of bacteria
9. Disease from animal – the most prolific source of human diseases.
10. Does give strength as supposed, it’s a tissue builder
11. Causes fatigue
12. It’s a second hand food
13. It’s not natural
14. It’s expensive
15. Affects the disposition, morals and character
16. Must return to God’s original design

THE DISADVANTAGE OF FLESH EATING:

1. Acid – forming
2. Increases heart rate 25 – 30 % for 15 – 20 hours. AH 137
3. Cholesterol in the flesh and the fat is more injurious than the excess protein.
4. High in fat
5. Increases intestinal putrefaction, AH 163.

THE NEW FOUR FOOD GROUPS

Why Do We Need A New Food Guide?

The basic Four Food Groups were developed 35 years ago to help people plan meals that would meet nutritional
needs. However, the concept of an optimal diet has changed since that time. The typical Western diet based on
the Basic Four Food Groups is high in animal fat and protein, and lacking in fiber, and is therefore associated
with increased risk of cancer, heart disease, obesity, diabetes and osteoporosis. Current food guides do not
address these problems. Americans need guidelines for planning meals and will help them meet nutritional
needs and lower risk for chronic disease.

What Are the New Four Food Groups?

The new groups are Whole Grains, Legumes, Fruits, and Vegetables. Consumers are encouraged to eat a variety
of foods from each of these groups. Other foods, including nuts, sweets, dairy, meat, and oils, are considered to
be options. It isn’t necessary to include them in the diet. If you do consume them, include small amounts only,
since these foods can contribute excess fat, and are devoid of fiber.

What is the Scientific Basis for These Changes?

The best evidence is that people who eat centered on plant foods have the lowest risk of heart disease, stroke,
hypertension, obesity, colon cancer, breast cancer, and osteoporosis. A number of governmental reports
released over the past decade support the need for this dietary shift. These include the Surgeon General’s
Report on Nutrition and Health, the National Research Council’s Report on Diet and Health, and the USDA’s
revised Dietary Guidelines.

Can I Get Enough Protein if I Eat According to the New Four Food Groups?

Protein needs are easily met on a plant – based diet as long as you consume enough calories and eat a variety of
plant foods. The average American consumes about twice the recommended amount of protein. Excess protein,
especially animal protein, may cause loss of calcium from the body. Protein from animal foods may raise blood
cholesterol levels, and may increase risk for cancer. Therefore it is a good idea to keep protein intake moderate
and to get most of your protein from plants.

RETHINKING THE FOUR FOOD GROUPS

The physicians Committee for Responsible Medicine, which boasts 3000 doctors as members, is recommending
that we rethink our dietary guidelines. The group proposes a new set of four food groups – fruits, grains,
vegetables, and legumes. The recommendation to cut out meats and dairy products altogether has drawn sharp
criticism from the Cattlemen’s association and the American Diary Council as nutritionally irresponsible.
However, the physicians’ group is quick to point out that their recommendation provide adequate dietary protein
from grains and beans.

The four new proposed food groups reflect a better understanding of the critical role that dietary fiber plays in
human health and nutrition, and the extent to which dietary hats contribute to disease. The average American
diet, which is woefully deficient in fiber, and overly high in animal fat and protein, is linked to heart disease,
stroke, cancer, obesity, and diabetes. For a peek at the Committee’s recommendation in a nutshell, see page 5.

What about Calcium?

Calcium needs are easily met on a plant-based diet. Since a diet high in animal protein causes a loss of calcium
from the diet, people who consume mostly plant protein probably may need less calcium. Populations who us
no dairy products and who consume moderate amounts of calcium frequently have less osteoporosis than
Americans do. Many plant foods from the New Four Food Groups provide calcium. A few examples of
calcium-rich foods are dark green, leafy vegetables, broccoli, cooked dried beans, bok choy, tofu, corn torillas,
and figs.

Do Plant Foods Provide Enough Iron?

Many plant foods are rich in iron. Iron-rich foods include cooked dried beans, dried fruit, potatoes, and whole
and enriched grains. Include a good source of vitamin C at each meal to help the body absorb iron more
efficiently. Good sources of vitamin C are citrus fruits and juices, strawberries, green peppers, melons,
potatoes, and broccoli.

What About Vitamin B12?

Vitamin B12 is sometimes present in root vegetables, but generally is absent from plant foods, the B12
requirement can easily be met by eating cereals of other products that are fortified with this vitamin. The need
for this vitamin is very small and is easily met.

Are Diets Planned According to the New Four Food Groups Safe for Everyone?

The new Four Food Groups are perfectly safe for all normal individuals. Special groups, including pregnant
women and young children need greater amounts of nutrients in their diet, increasing the servings from each of
the food groups can help these individuals to meet their nutrient needs.

Who Developed the New Four Food Groups?

The New Four Food Groups were developed by Physicians Committee for Responsible Medicine, a national,
non-profit organization of physicians and consumers. PCRM promotes the optimal diet for prevention of
disease.
Dietary Transition:
From S.A.D. to G.L.A.D.

Presentation Format:

I. Introduction: We would like to share with you the two dietary plans and their influence upon your
health. One is called: The GLAD plan and the other is called: The SAD plan.

II. Foundation Scripture: Ecc 10:17 – Eat for strength (GLAD plan) and not for drunkenness (SAD plan.)

III. Define the two dietary plans

A. The SAD plan
1. Question: What does SAD MEAN?
Answer: Standard American Diet

2. Question: What does the Bible say about this diet?

Answer: II Kings 4:38-40 – DEATh in the pot
 Isa. 55:2 – Foods that do not satisfy the bodies needs
Micah 6:14 – Never satisfies the nutritional need of the body –
empty calories

Proverbs 23:3 – Empty calories taste food – lack nutrients – destructive to health

3. Question: What does this diet consist of?

Answer:
a. Num. 11:4-6, 13, 18-20, 33, - Flesh Foods – High Protein;
9:4-5 – Consequences of a flesh diet.
b. Lev. 7:23, 3:17 – High fat / heart disease results due to a high fat
diet.
c. Isa. 55:2 – Bread that does not contain the whole grain – Duet.
4:2 – fiber has been removed and enriched – taken away and
added to. Low fiber II Chron. 21:15, 18 – bowel disease results
due to low fiber diet.
d. Prov. 25:16, 27 Too much sugar.

4. Discuss man’s basic four food groups:

a. Meat
b. dairy
c. breads
d. vegetables

5. SAD plan and Disease

Eight of the top ten disease can be traced to the SAD diet.

B. The GLAD Plan

1. Question: What does GLAD mean?
Answer: God’s life Activating Diet

2. Question: What does the Bible say about this diet?

Answer: I Cor. 10:31 – Eat to the glory of God
Dan. 1:8 – Daniel chose the GLAD plan over the SAD plan
(Standard Assyrian Diet) for he knew that his body was the temple
of God. He knew what type of foods would provide the elements
for making good blood. Read Ministry of Healing p. 290. Foods
that supply the best elements for making good blood. The brain
needs good blood – MM 291
MH 295 – God established the diet best for man – Gen. 1:29; 3:18
Isa. 55L2 – Eat according to God’s Plan – Prov. 30:8

3. Question: What does this diet consist of?

Answer: Gen. 1:29, 3:18
a. Fruit
b. grains
c. nuts
d. vegetables

4. GLAD plan and Health – Read the account on the life span from Adam – Abraham: Gen. 5:5-

5. God’s Basic Four Food Groups

a. fruit
 b. grains
c. nuts
d. vegetables

6. Dietary Facts and Benefits

7. Vegetarian and SAD plan – Can a vegetarian unknowingly or knowingly be on the SAD plan?

IV. How to Make the Dietary Transitions from SAD to GLAD

MENU PLANNING

Planning of menus for the whole week:

A. Begin the weekly cycle on the day following your major shopping day for fruits and vegetables:

1. If you purchase fruits and vegetables from the supermarket, then do so the day after the week-end adds
appear. The produce will be at its best at this time Fruits and vegetables lose vitamins by exposure to air.

2. If you purchase produce from local growers, try to obtain it as fresh as possible.

3. Store produce properly. Generally, the produce will have been washed before you buy it. It is still nice and
crisp, all you will need to do is lightly spray or sprinkle and place in ventilated plastic bags or containers and
store in refrigerator. Roots such as potatoes and onions should be kept in a cool dark dry place. Under the
kitchen sink is not the best spot, because of the heat from hot water pipes.

4. Fruit should be let out of the refrigerator to ripen.

8. Advantages of a Menu:

1. If a menu is planned and followed, then you can be assured of good nutrition
throughout the week.

2. A good menu saves money. It avoids impulse buying, over purchasing , and frequent trips to the market.

3. It avoids many leftovers.

C. Making out the menu:

1. Plan the most important meal of the day first. This may be any meal depending on the family program. This
should be the meal when whole family will be together. This should be the meal when the whole family will be
together. Of course, it would be best if this could be breakfast, but this is not always possible.

2. Plan the evening meal next if it is not the main meal. This meal should always be light and easy to digest.
Hot soup and toast, or fruit and toast, or some other simple combination. Even children who have played hard
all day can fill up on this and be satisfied.

3. The third meal of the day will supply any important nutrients that have been missed in the other meals. So
check carefully the foods groups to make sure that nothing is lacking.
GOD’S PLAN BASIC MENU

1. BREAKFAST:
* Cooked Grain – Such as one of the following:
 Millet, Brown Rice, Barley, Rolled Oats, Buckwheat, Spelt, Quinoa
* Fresh Fruits: - Select 2-3 kinds – especially Apples
*Fruit Sauce or Spread: - Mix 2 fruits in a blender – for sweetener add raisins or dates – (if diabetic or
hypoglycemia, do not eat dried fruits – omit)
Almonds – 8-10
* Sunflower seeds: - or pumpkin seeds or sesame seeds 1 Tablespoon
* Grain or nut milk – (optional)
* How to mix milk:
Grain milk: millet or brown rice
1 cup of cooked grains
2-3 Cups of water – (The amount determines thickness)
Blend in the blender – salt to taste
Nut milk: almonds, cashew, sunflower, sesame seeds
1 Cup of raw nuts or seeds
2-3 cups of water (The amount determines thickness)
Blend until liquid. Salt to taste.

II. DINNER:

Cooked Grain: One of the following:

Brown Rice, Corn or millet, or
Potato – Baked or boiled, or
Whole Grain Pasta
Steamed green vegetables of cooked fresh peas of beans
Raw Salad: Leaf lettuce of Romaine – along with carrot sticks, celery,
radish, green peppers, plenty of sprouts.
Salad dressing: Lemon juice/honey (if not a diabetic or have low blood
sugar)

Sunflower Seed Dressing:

Whiz in blender until very creamy:
1 2/3 C. water
1 tsp. salt (optional)
1/2 tsp. onion powder
1 tsp. Garlic powder
1 C. sunflower seeds
1/3 C. lemon juice, (fresh is best.)

Bread – Whole Grain – (optional)

Powder
III. SUPPER: Very light – Five hours before bedtime.
Vegetable Soup – Zwieback whole grain bread
Fruit Salad or and Bread

MEAL PLANNING

1. Determined the number of meals

Two or three meals a day
CDF 177#277 It should be sown that to eat two meals is far better for the health than to eat three.
CDF 141 Some eat three meals a day, when two would be far more conducive to physical and spiritual health.
ME 319 The practice of eating but two meals a day is generally found a benefit to health; yet under some
circumstances persons may require a third meal.
MM 284 GOD’S WORD DOES NOT SAY IT IS WRONG TO EAT 3 MEALS.
CDF 178 #278 In regard to the third meal, DO NOT MAKE EATING BUT TWO MEALS COMPULSORY.
Some do the best healthwise when eating three light meals, and when they are restricted to two they feel the
change severely.

2. Regularity in time
Eat the same time every day, if possible.
CDF 169 #264 Eat at regular periods.
CDF 179 #281 #282 In no case should the meals be irregular. Neither should the meals be delayed one or two
hours, to suit circumstances.

Regularity in eating is of vital importance. There should be a special time for each meal.

3. The distance of the meals

The meals should be about 5 hours apart
CDF 173 #276 Five hours at least should elapse between each meal.
CDF 173-174 #269 At least five or six hours should intervene between the meals.

NOTE: NORMALLY, WITHIN FIVE HOURS THE FOOD HAS COMPLETELY DIGESTED IN THE
STOMACH AREA AND THEN PASSES INTO THE SMALL INTESTINE.

4. The appearance of the food – The food should look and taste good.
MH 306 The digestive organs should not be burdened with a quantity or quality of food which it will tax the
system to appropriate.

CDF 309 #469 Nicely prepared vegetables and fruits in their season will be beneficial, if they are of the best
quality.

CDF 110 #178 Food should be prepared with simplicity, yet with a nicety which will invite the appetite.

CDF 103 The system receives less nourishment from too great a quantity of food, even of the right quality, than
from a moderate quantity taken at regular periods.

CDF 102 #157 It is sin to be intemperate in the quantity of food eaten, even if the quality is unobjectionable.

5. Have different kinds of varieties, the same foods should not be eaten all the time.
CDF 112 #188 The meals should be varied. The same dishes, prepared in the same way, should not appear on
the table meal after meal, and day after day. The meals are eaten with greater relish, and the system is better
nourished, when the food is varied.

6. Not too many varieties at one meal

CDF 109 #177 Do not have too great a variety at a meal; three or four dishes are a plenty.

7. Atmosphere must be relaxed and enjoying:

CDF 109 #175 When one is excited, anxious, or hurried, it is better not to eat until rest is found.

At meal time cast off care and anxious thought; do not feel hurried, but eat slowly and with cheerfulness, with
your heart filled with gratitude to God for all His blessings.

8. Take a walk to help digestion:

CDF 103 Exercise is important to digestion, and to a healthy condition of the body and mind.
Neither study NOR violent exercise should be engaged in immediately after a full meal….Immediately after
eating there is a strong draft upon the nervous energy.
TO ENGAGE IN...VIOLENT EXERCISE IMMEDIATELY AFTER EATING HINDERS THE DIGESTIVE
PROCESS.

BUT A “SHORT” WALK AFTER A MEAL, with the head erected and the shoulders back, EXERCISING
“MODERATELY”, IS A GREAT BENEFIT.

9. Ask for Divine Aid in preparing your meals:

CDF 109 #176 Knowledge in regard to proper food combinations is GREAT WORTH, and is to RECEIVED
as wisdom from God.

PRAY that God will give you wisdom to prepare good meals that will taste and look good, so your family will
have healthy bodies and minds to be used by Him. ALSO, THAT THE OOD WILL BE MOST
WHOLESOME.

10. Don’t forget to have something warm at your meals.

CDF 86 I would advise all to take something warm into the stomach, every morning at least.

I do not approve of eating much cold food, for the reason that the vitality must be drawn from the system to
warm the food until it becomes of the same temperature as the stomach before the work of digestion can be
carried on.

CDF 106 #165 Food should not be eaten very hot or very cold. If food is cold, the vital force of the stomach is
drawn upon in order to warm it before digestion can take place.

HOW TO COOK VEGETABLES

PAN COOKING or “STIR-FRYING” is an excellent method also. Bring enough water to cover the bottom of a
frying pan (about 1/4 cup) to boil using medium heat. Add sliced or chopped vegetables, stirring frequently
until desired doneness. Add water tablespoon by tablespoon as needed to keep vegetables from sticking to the
pan. Cooking time varies from 5-20 minutes. Summer squashes (for example, crookneck, zucchini) are done in
5 minutes, broccoli, 20 minutes, onion, green pepper, pimento, celery, herbs and salt may be selected to season
vegetables.

PRESSURE COOKING should just be reserved for “emergencies”, as, despite the convenience of immediate
results, the increased temperature does kill more vitamins. The pressure cooker, with its rack, may be used for
steaming with the pressure not applied.

Here’s to your enjoyment of vegetables rich in flavor, hopping with nutrients, bright with color, and delightful
in texture!

C VITAMINS RUN

How you cook your food has a lot to do with how much of its vitamins you end up with. Ditto for:

• How you cut it (small pieces are worse.)

• How long you cook it (more time and more water are worse), and
• How soon you eat it (the sooner the better.)

The vitamins most affected by heat and exposure to air are water-soluble ones: vitamins C and (to a lesser
extent) folic acid. Fat-soluble vitamins (beta-carotene) or minerals don’t change much. So here’s the
percentage of vitamin C that’s left after you:

Boil one cup of spinach in one cup of water: 63%

Boil one cup of spinach in two cups of water: 36%

Boil whole green beans: 54%

Boil French-cut green beans: 28%

Steam broccoli: 79%

Stir-Fry broccoli: 77%
Boil broccoli with a small amount of water in a covered pot: 74%
Microwave broccoli: 57%
Boil broccoli covered with water in an uncovered pan: 45%

Bake a potato: 80%

Boil a potato: 53%
Mash a potato: 23%

Keep a boiled potato in the refrigerator for 1 day: 29%

Keep a boiled potato in the refrigerator for 3 days: 5%
Keep a boiled potato in the refrigerator for 5 days: 0%

Keep mashed potatoes on a steam table for 15 minutes: 48%

Keep mashed potatoes on a steam table for 45 minutes: 0%