Eating For Health Guidelines

by Ed Bauman

  • Increase intake of local, seasonal, fresh, organic foods.
  • Drink plenty of purified water each day, about one-half cup (four ounces) every hour. To determine the total amount you need, divide your weight in half and drink that many ounces of water.
  • Read labels and avoid foods with artificial ingredients.
  • Decrease intake of refined and artificial sugars, white flour products, unnatural fats, added hormones, preservatives, colors, and antibiotics.
  • Diversify sources of proteins, fats, and carbohydrates.
  • Ingest 1 gram of protein per kilogram (2.2 lbs) of normal body weight.
  • Eat protein by ten in the morning and 1-3 more times during the day.
  • Eat protein to curb sugar cravings.
  • Minimize caffeine intake to 50mg or less (1 c. black tea, 3 c. green tea, or ½ c. coffee or espresso).
  • Eat more monounsaturated fat (olives, avocados, almonds) than saturated fat (animal, dairy, coconuts) or polyunsaturated oils (soy, corn, sunflower).
  • Decrease consumption of glutinous grains (wheat, rye, oats, barley) to prevent digestive disturbance and inflammation.
  • Increase consumption of gluten-free grains (rice, corn, millet, quinoa, buckwheat, amaranth), which are mineral rich and easy to digest.
  • Increase consumption of leafy (e.g. kale), crunchy (e.g. broccoli) and starchy (e.g. yam) vegetables to provide abundant minerals.
  • Eat three portions of vegetables in a meal to 1 serving of protein and 1 serving of fat for pH balance.
  • If body temperature is cold, eat more proteins, essential fatty acids, seaweeds, and warming spices such as ginger and cayenne.
  • If body temperature is warm, eat more cooling foods, such as fruits, vegetables, and green herbal teas and spices like mint, rosemary, lemongrass, and rooibus.
  • Determine a diet direction according to your metabolic tendency: Building if metabolism is fast, Cleansing if metabolism is slow, or Balanced if metabolism is neither fast nor slow.
  • Add booster foods to the diet to increase energy, detoxification, and antioxidant activity.
  • Undertake a simplified diet or fasting program seasonally, including colon cleansing and increased spiritual practice.
  • Enjoy your food and let others eat in peace.
About the Author:
Edward Bauman, M.Ed., Ph.D. (University of New Mexico), is the Executive Director of Bauman College. He is a ground-breaking leader in the field of whole foods nutrition, holistic health, and community health promotion. After three decades of in-depth study of worldwide health and nutrition systems, Dr. Bauman created the ‘Eating for Health’ nutrition system which is the foundation of the Bauman College Nutrition and Natural Chef Training Programs. In addition to his Director responsibilities, Ed works closely with the Academic Dean on ongoing curriculum updates. He also facilitates the bi-annual Bauman College Vitality Rejuvenation Retreats in Northern California.

Ed Bauman is the Director of Bauman Nutrition, a natural health clinic in Sonoma County, California, where he and his staff provide nutritional consultation to individuals, families and business groups. Their work includes a wide range of functional metabolic assessments and health research for serious health problems. For more information see: www.baumannutrition.com

Dr. Bauman is currently an adjunct faculty member at JFK University in Pleasant Hill, CA. He is the past president of the National Association of Nutrition Professionals (NANP) Board of Directors. Dr. Bauman is an active member of CAN-C, the Sonoma County Community Activity and Nutrition Coalition. He is working to bring the Eating for Health approach to community agencies and clinical health care settings, both locally and nationally.