| Broad-based" means "spanning all food groups," including grains and cereals, fruits and vegetables, meat and poultry and dairy products. Of course, if you have food allergies or sensitivities, or you are vegetarian, you can easily make those adjustments.
This is a very general recommendation, meant to help you relax your eating controls.
One of the common methods by which undereaters keep their eating under control is to eliminate whole food groups from their diets. Many vegetarians I have interviewed gave up meat in order to lose weight. |
Doreen Virtue, Ph.D.
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 Practically every school child learns basic nutrition, and anyone with media access—magazines, newspapers, radio, or television—has heard the dietary drumbeat to eat more fruits and vegetables, and cut down on saturated fat. This information surrounds us!
Two studies revealed the extent of dietary knowledge possessed by the average person. In 1958, researchers asked 300 British women about the nutritional makeup of foods. Twenty years later, another group of researchers asked a similar group of 300 women the same questions. Look at the difference 20 years can make! |
Velma J. Keith and Monteen Gordon
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| Found in the pulp of fruits and vegetables. The best way to get bioflavonoids is to eat fruit with the peel or leave some of the white pulp in citrus fruits on the fruit.
Aids the functions of Vitamin C in keeping collagen (connective tissue of cells) healthy. It also aids the action of the capillaries in allowing nutrients in and body wastes out. Bioflavonoids are called the capillary permeability factor. |
Patricia Hausman & Judith Benn Hurley
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 But if you usually eat lots of fruits and vegetables, you're probably taking in enough soluble fiber to make a difference. If you don't usually eat this way, use the list in "The Soluble Fiber Solution," on page 140, to find the very richest sources of soluble fiber, and incorporate four or more servings of these into your daily diet.
And don't forget some other attributes of the apple that are good for your heart: It has virtually no saturated fat, cholesterol, or sodium.
Baked Apple in a Flash
Here's a quick idea for a tasty and nutritious snack. |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
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 Whatever the source, eating high-fiber foods definitely contributes to robust health, a leaner body, and better weight control.60
FIBER AND YOUR WEIGHT
Let's take a closer look at the two kinds of fiber and how they help with weight control. Insoluble fiber is found in fruits, vegetables, dried beans, wheat bran, seeds, popcorn, brown rice, and whole-grain products such as breads, cereals, and pasta. Soluble fiber is found in fruits such as apples, oranges, pears, peaches, and grapes; and vegetables, seeds, oat bran, dried beans, oatmeal, barley, and rye. |
Ruth Winter, M.S.
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 SODIUM METHYLNAPHTHALENE SULFONATE • Used in solutions for peeling fruits and vegetables with a water rinse and in detergents. See Sulfonated
Oils.
SODIUM n-METHYL-n-OLEYL TAURATE • See Ox Bile.
SODIUM METHYLPARABEN • See Parabens.
SODIUM MONOFLUOROPHOSPHATE • See Sodium Fluoride.
SODIUM MONOUNDECYLENAMIDO MEA-SULFOSUCCINATE • See
Dioctyl Sodium Sulfosuccinate, Sulfonated Oils.
SODIUM MYRETH SULFATE • A cleansing and emulsifying ingredient. |
| CALCIUM HYPOCHLORITE • A germicide and sterilizing ingredient, it is the active ingredient of chlorinated lime and is used in the curd washing of cottage cheese, in sugar refining, as an oxidizing and bleaching ingredient, and as an algae killer, bactericide, deodorant, disinfectant, and fungicide. fruits and vegetables are sterilized by washing in a 50 percent solution. Under various names, dilute hypochlorite is found in homes as laundry bleach and household bleach. |
| Used as an antifermentative in sugar, and a preservative for fruits and vegetables. See Bisulfites.
SODIUM METABORATE • See Boric Acid.
SODIUM METAPHOSPHATE • Graham's Salt. Used in dental polishing ingredients, detergents, water softeners, sequestrants, emulsifiers, food additives, and textile laundering. See Sodium Hexylmetaphosphate.
SODIUM METASILICATE • An alkali usually prepared from sand and soda ash.
Used in detergents. Caustic substance, corrosive to the skin, harmful if swallowed, and cause of severe eye irritations. Preserves eggs in egg shampoos. |
| The FDA banned the use of the preservative on fresh fruits and vegetables in 1986. The FDA decided in 1988 against extending its ban on the use of sulfites to a variety of foods sold in supermarkets and served in restaurants, including wine, dried fruit, some seafood, and condiments. Sulfites must be declared on the labels of wine and packaged foods sold in supermarkets when they are added in excess of 10 parts per million.
Despite reports of severe or even fatal reactions to sulfites, there are six sulfiting ingredients currently listed as GRAS chemical preservatives. |
| Many packaged foods including fresh and frozen cellophane-wrapped fruits and vegetables, processed grain foods (crackers and cookies), and citrus-flavored beverages contain sulfites; however, the highest levels occur in potatoes (any peeled variety), dried fruits (apricots and white raisins), and shrimp and other seafoods, which are sprayed after unloading on the dock.
Sulfites can cause serious and even fatal reactions in persons sensitive to them. |
Kenny Ausubel
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 Overall it is a basic, reasonably healthy menu emphasizing fresh fruits and vegetables.
The clinic also offers extensive supportive treatments that are continually evolving with current knowledge. Mildred employs a special diet aimed at Candida (yeast) infections, which she believes often precede cancer. She uses the BCG (Bacillus Calmette-Guerin) vaccine, an immune-stimulating serum widely used in Europe, which also combats tuberculosis. She dispenses vitamin C, yeast for B vitamins, and other vitamin and mineral supplements. "All I want is for that person to get well," Mildred declares. |
| The diet was low in salt, fat, and animal protein and high in carbohydrates and fresh organic fruits and vegetables. (Dr. Gerson adamantly opposed the use of chemical fertilizers.) It eliminated meat, milk, alcohol, and canned or bottled foods, and forbade smoking. Dr. Gerson claimed a documented success rate of around 30 percent with terminal cancer patients.
Numerous Gerson patients offered their testimonials at the hearing, followed by Dr. |
| A strict diet emphasizing fruits and vegetables is recommended in tandem with the tonic. According to Mildred, it evolved mainly from empirical observation that certain foods appear to negate the tonic's activity. Compared with many natural foods dietary programs for cancer, it is a relatively simple program.
The clinic also offers a multitude of supportive treatments, including vitamins, yeast, garlic, and a host of other natural medicines. The list changes as Mildred learns about new developments, and she is perpetually experimenting with new treatments that she hopes may help. |
| It is a formidable irony that the National Cancer Institute advises the public to eat five servings a day of fresh fruits and vegetables as a cancer-preventive diet, while failing to note the presence of carcinogenic agrochemicals contaminating them.
A recent study in England of more than 20,000 children showed an increased incidence of leukemia and other childhood cancers among those living near industrial sites. Cancer is now the most common form of fatal childhood disease where once it was a rarity.17
A compelling public health case study of cancer prevention comes from Israel. |
| A diet rich in antioxidants from fruits and vegetables has been found to be a factor in protecting against nonmelanoma skin cancer.10
A 1988 study by Dr. Harold Foster at the University of Victoria, British Columbia, reviewing two hundred cases of "spontaneous regression" from cancer discovered that almost 90 percent had made changes in their diet preceding their recoveries. Most involved shifting to a vegetarian menu and eliminating white flour, sugar, and heavily processed foods. Many also used vitamin and mineral supplements, as well as herbal teas. |
David Heber, M.D., Ph.D.
See book keywords and concepts |
 In countries where nuts are the primary source of protein, the dietary patterns also tend to include plenty of fruits and vegetables. The context in which nuts are eaten is also relevant here. Nuts are a wonderful taste enhancer, and some nuts (such as almonds and walnuts eaten in amounts of about one ounce per day, or about eight nuts) provide a good source of monounsaturated fats, but a handful of nuts on the way to a double scotch and a prime rib are another matter altogether. |
| Storing protective antioxidants, including vitamin E and many of the colored chemicals in fruits and vegetables. Storing calories efficiently so that you can survive for prolonged periods of time without food.
Storing fatty acids that you eat and those you make from carbohydrates and proteins, so that in terms of the balance of pro-inflammatory and anti-inflammatory fatty acids in your fat cells, you are what you eat. |
| These genes are in the same families that evolved to handle the chemicals found in plant foods such as fruits and vegetables. After all, there were no drugs fifty thousand years ago. The risks for cancer, heart disease, and diabetes vary considerably between ethnic groups—and only some of the differences can be accounted for by differences in racial origin. Asians migrating to the United States markedly increase their risks of these chronic diseases within one generation, but some differences in incidence compared to Caucasian populations living in the United States persist. |
John Lauritsen
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 While it is true that the sugars are classified as carbohydrates, there is a world of difference between the carbohydrates found in fruits and vegetables, on the one hand, and the pure, white powder known as sugar, on the other. Even potatoes and white flour, which are commonly thought of as "starch", contain many nutrients, whereas the nutritional value of sucrose is nil.
Sugar industry propagandists tout sugar as a source of quick energy and calories, which is deliberately misleading. |
Berkeley Holistic Health Center and Shepherd Bliss
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| Even fresh fruits and vegetables may be dyed, and most have been grown with pesticides. The situation is complicated by the politics and economics of the food industry. As often occurs under such circumstances, experts and personal experience enthusiasts offer guidance and solutions. Even those programs which are sound can involve principles counter to established eating habits and, often, economic capability.
There are no easy answers for consumers about how to deal with these problems. |
Velma J. Keith and Monteen Gordon
See book keywords and concepts |
| Fresh salads, romaine lettuce, sprouts, green drinks, fresh fruits and vegetables, carrot juice, apple juice etc.
Infected Breast—
1. Infection Fighting Combinations
2. 1000 mg. Vitamin C every 2 or 3 hours.
3. Treat as for cold. (See Ailments)
Caked or Infected Breast, Cracked Nipples—
Vitamin E, Aloe Vera, Comfrey fomentation or poultice. To dry up milk—
Parsley or sage, tea or capsules.
FOR WOMEN ONLY
AILMENTS
Endometriosis, Leucorrhea, Cysts, Tumors, Parasites—
1. General Cleanser and Parasite Combination #1.
2. Use Vaginal Bolus Combination (see Other Remedies Women Only)
3. |
Joe Graedon and Teresa Graedon
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 You can get beta carotene from carrots, other orange fruits and vegetables, and green leafy vegetables such as spinach, chard, and kale.
The excitement about beta carotene surrounds its antioxidant properties. This pharmacological action may help prevent heart disease and even certain cancers. But heavy drinkers, beware. Researchers at the Bronx Veterans Administration Hospital have found that the combination of booze and beta carotene could be hard on the liver. The preliminary studies have been done only on baboons. |
Nicola Reavley
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 Sources
Good sources include fruits and vegetables. Daily recommended dietary intakes
A safe and adequate intake is estimated to be around 1 to 10 mg per day.
Toxic effects of excess intake
Toxic effects include vomiting, diarrhea, skin rash, coma and convulsions.
Interactions
Boron works with calcium, phosphorus, magnesium and vitamin D in bone metabolism, growth and development.
Therapeutic uses of supplements
Boron supplements have been used to treat osteoporosis and arthritis.
Cautions
The boric acid and borax forms of boron are toxic and should never be consumed. |
| These studies do not invalidate hundreds of other studies showing that diets high in fruits and vegetables protect against a variety of diseases.
Immune system support
In a 1997 double-blind, placebo-controlled study done in the UK, researchers tested the effects of daily doses of 15 mg of beta carotene in 25 healthy, adult male nonsmokers. Their findings showed improvement in function in various parts of the immune system, including white blood cells known as monocytes which are involved in surveillance of tumors.30
Large doses of beta carotene may boost immune function in AIDS patients. |
| Researchers involved in the Massachusetts Health Care Panel Study examined the links between consumption of carotene-containing fruits and vegetables and death from cardiovascular disease among 1299 elderly people. The results of the study, which were published in the Annals of Epidemiology in 1995 showed that during the follow-up period of almost five years, there were 161 deaths from cardiovascular disease. The risk of death in the group who ate the most carotene-containing foods was almost half that of those people whose carotene consumption was low. |
David Heber, M.D., Ph.D.
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| This is true, but the wide variety of phytochemicals found in fruits and vegetables is missing from the high-protein/high-fat, meat- and cheese-rich Atkins diet. If you visit your local health food store or Dr. Atkins's offices in New York, you will see that he is selling supplements to make up for the deficiencies in his diet plan. Of course, supplements don't make up for missing foods, so this diet—while it produces temporary weight loss—does not do so in a healthy way. Of course, the meat industry and the USDA are in love with this diet. |
Nicola Reavley
See book keywords and concepts |
| Sources
Good sources include yellow, orange and dark green fruits and vegetables such as sweet potatoes, carrots, broccoli, spinach and apricots. Some carotenes are used by the food industry as yellow food coloring.
Daily recommended dietary intakes
There is no RDA for beta carotene. Some experts recommend a daily intake of 10 to 30 mg.
Toxic effects of excess intake
Beta carotene is safe even at high doses. Some areas of skin may become orange/yellow in color if high doses are taken for long periods. This clears when intake is reduced. |
David Heber, M.D., Ph.D.
See book keywords and concepts |
| Plant foods, including fruits, vegetables, spices, herbs, and whole grains, are the best food sources of cancer-preventive micronutrients. fruits and vegetables contain phytochemicals and other bioactive compounds shown to have anti-inflammatory, antioxidant, and antitumor effects. |
Berkeley Holistic Health Center and Shepherd Bliss
See book keywords and concepts |
| During hot weather, it is the opposite: cool drinks, fruits and vegetables, and in general, lighter eating.
When you do physical work or exercise, your body needs more fuel. During inactive times the dietary intake needs to be diminished or the body can gain weight. Mental activity requires less total calories; however, the vitamins and minerals are used more readily. The business person who sits a lot, doesn't exercise, and eats three large meals a day may get into trouble around the waist and could more easily develop health problems. |
| Our family has available uncooked fruits and vegetables each day.
2. Soft drinks are seldom used.
3. We avoid or severely limit the family intake of refined foods or of foods that have sugar added.
4. We read the ingredient labels on foods when we shop.
5. We limit family use of salt in cooking or in eating prepared foods.
6. We limit our use of coffee and nonherbal teas to three cups per day.
7. Our family uses food supplements daily.
8. We have high roughage available in our diet.
9. We have good appetites and maintain our bodies within 15 per cent of ideal weight.
10. |
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