Daily 101 Diet Principles to Understand

Ensure you receive a balance of micronutrients and macronutrients.

Nutrients are environmental substances used for energy-communication, growth, and bodily functions by organisms. Depending on the nutrient, these substances are needed in either small amounts or larger amounts. Those that are needed in large amounts are macronutrients.


A chemical element or frequency required in large amounts for the growth of the body.

  1. We need good Carbs, which are “macronutrients”, which contain leptin and burn protein.
  2. We need good protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Protein is a “macronutrient,” meaning that the body needs relatively large amounts of it, particularly as a younger adult.
  3. We need good fats, which are macronutrients, which help lower cholesterol levels, fight inflammation and prevents heart disease. The body cannot make good fat, but need fats to store energy, insulate us and protect our vital organs. Good fats act as messengers, helping proteinsdo their jobs and helps the body stockpile certain nutrients.
  4. Structured Waterthe living crystal water inside your body is the Key to ultimate hydration, better nutrient absorption, improved brain activity, improved immune responses and longevity.


It is a chemical element, frequency, required in trace amounts for the normal growth and development of living organisms. Vitamins and minerals are the two types of micronutrients found in various categories of carbs.

Vitamins are available in two forms: water-soluble and fat-soluble. Water-soluble vitamins are easily lost through bodily fluids and must be replaced each day. Water-soluble vitamins include the B-complex vitamins and vitamin C. Fat-soluble vitamins tend to accumulate within the body and are not needed daily. The fat-soluble vitamins, A, D, E, and K, are stored in the body for long periods of time and generally pose a greater risk for toxicity when consumed in excess than water-soluble vitamins. Eating a normal, well-balanced diet will not lead to toxicity in otherwise healthy individuals.

The fat-soluble vitamins are A, D, E and K:

  • Vitamin A: Carrots, sweet potatoes, broccoli, spinach, apricots, cantaloupe, liver, egg yolks and fortified milk.
  • Vitamin D: Eggs, and fatty fish such as salmon, mackerel, sardines, and grass-fed, fortified dairy, such as milk and yogurt.
  • Vitamin E: Spinach, almonds, sunflower seeds, avocados, shrimp, rainbow trout, olive oil, broccoli, butternut squash.
  • Vitamin K: Dark leafy greens, scallions, Brussels sprouts, broccoli, asparagus, cabbage.

Water soluble vitamins:

There are a total of nine water-soluble vitamins:

  • the B vitamins:folate, thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6 and vitamin B12. Some sources include pork, fish, eggs, liver, spinach, parsley, broccoli, beets, turnip, greens, asparagus, avocados, romaine lettuce, dried beans and lentils.
  • and vitamin C. Foods include bell peppers, dark leafy greens, kiwifruit, broccoli, kale, berries, citrus fruits, grape fruit, mango, pine apple, guava, tomatoes, peas, and papayas.

We need Macronutrients and Micronutrients.

We need cruciferous vegetables, these have Sulphur containing compounds, which support detoxification and greatly reduces the risk of various cancers, stimulates immunity, reduces tumours, reduces inflammation, balances blood sugar, supports detox, reduces oxidative stress.

  1. We need starch Vegetables, these are a valuable source of fibre, and indigestible form of carbohydrate, antioxidants, B-Vitamins and minerals.
  2. We need non-starchy vegetables contain plenty of vitamins, minerals and other important nutrients called phytochemicals.Vegetables are a good source of dietary fibre, which helps to aid digestion and lowers cholesterol.
  3. We need fruits – sources of many essential nutrients that are under-consumed, including potassium, dietary fiber, vitamin C, and folic acid.

Macro-minerals are needed in larger amounts and include the following as an example:

  • Calcium – in spinach, sardines & yogurt.
  • Magnesium – darkleafy greens, nuts, whole grains, avocados, plain yogurt, dark choc.
  • Phosphorus – meats,poultry, fish, nuts, beans and plain yogurt.
  • Sodium – celery, sweet potatoes, spinach.
  • Potassium – avocado, spinach. Sweet potatoes, plain yogurt.

Micro-minerals are only needed in trace amounts and include the following as examples:

  • Iron – liver,sunflower seeds, nuts, beef, lamb, beans, whole grains, dark leafy greens (spinach), dark chocolate, and tofu.
  • Copper – Raw kale, shiitake mushrooms, pumpkin & sesame seeds, cashew nuts.
  • Iodine – crowberries, strawberries, plain organic yogurt, kelp, goats milk cheese.
  • Zinc –  spinach, beef, shrimp. Kidney & Lima beans, pumpkin seeds, garlic, eggs.
  • Fluoride – pickles. Potatoes, cooked spinach & carrots, asparagus, raisins, beans.

Foods to Avoid.

  1. Avoid processed foods. If man made a new food, avoid it.
  2. Additives in foods.
  3. Sugar-based products:Foods high in sugar, especially sugary drinks, are linked to obesity and type 2 diabetes
  4. Avoid fruit juices. Corn syrup.
  5. Dairy inflames the body, high in estrogenic effect.
  6. Processed meats like ham, salami, polonies.
  7. Pasta, corn, rice, are body inflammation foods. Most contain gluten, which causes inflammation. It produces cortisol. NEVER eat refined grains.
  8. “Non-organic” dairy products and soy.
  9. All GMO foods.
  10. Poly-unsaturated and mono-unsaturated fats.
  11. Trans fats:also known as partially hydrogenated fats, have been linked to serious diseases.
  12. Refined carbs:such as white and brown bread, are linked to overeating, obesity and metabolic disease.
  13. Vegetable oils:While many people believe, these are healthy, vegetable oils can disrupt your body’s omega 6-to-3 balance.
  14. Processed low-fat products:Often disguised as healthy alternatives, usually contain a lot of sugar to make them taste better.
  15. Table salt.

Bottom Line: While no food is strictly off limits, overeating certain foods can increase disease risk and lead to weight gain.

Master Foods Catalogue for a Healthy Adult.



  • Beef
  • Lamb
  • Organ meat
  • Chicken
  • Eggs
  • Duck
  • Pork
  • Whey Protein Powder


  • Crab
  • Clams
  • Shrimp
  • Mackerel
  • Sardines
  • Salmon
  • Lobster
  • Halibut
  • Trout

Game Meat:

  • Bison
  • Quail
  • Venison
  • Elk
  • Ostrich

(avoid Soy products)

  • Quinoa
  • Organic Hummus
  • Hemp Seed
  • Pea Protein Powder
  • Buckwheat
  • Lentils
  • Chia Seed
  • Hemp Protein Powder

Fats (good):

  • Raw Nut Butter, Walnuts, Almonds, Macadamia, and Cashews.
  • Cheese – all types.
  • Chia, Sunflower and Pumpkin Seeds.
  • Extra Virgin Olive Oil, Coconut Oil, Butter from grass fed cows.
  • Dark chocolate.
  • Organic eggs.
  • Fatty fish – salmon. trout, sardines.


  • Steel-cut Oatmeal & Legumes.
  • Black Beans, Kidney Beans, Lima Beans.
  • Sweet Potatoes, Potatoes.
  • Beets, Squash, Carrots.
  • Brown Rice, White Rice.
  • Gluten-free Whole Wheat Bread or Tortilla wraps.

Vegetable Starch Carbs:

  • Rooted veg: good are sweet potatoes, beans, beetroot.
  • All beans for zinc – cold bean salad
  • Pumpkins, turnips, squash, carrots also good.

Non-Starch Vegetable Carbs: (Avoid Soy Based Products)

  • Onions – Highin vitamin C, a good source of dietary fiber, and folic acid, contain calcium, iron, and have a high protein quality.
  • Buckwheat – is a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who avoid grains that contain protein glutens.
  • Lentils – source of dietary fiber, copper, phosphorus. Manganese, iron, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6, molybdenum and folate
  • Chia Seed – omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium
  • Hemp – nature’s best sources for plant-basedprotein.
  • Quinoa – protein-rich, twice as much fibre as most other grains, Iron, lysine, magnesium, riboflavin (B2), manganese.
  • Oysters

Cruciferous vegetables:

Organic Broccoli or Kale are essential to eat, alternatives include, cauliflower, turnips, radish, cabbage, garden cress, brussels sprouts and bok-choy.

  • Kale
  • Broccoli
  • Leafy greens – spinach, swiss chard, romaine lettuce, iceberg has little nutrients but ok.
  • Brussel Sprouts
  • Cabbage
  • Cauliflower
  • Radish
  • Turnip
  • Watercress


You can get almost all the nutrients in fruits from vegetables, but fruits are a quick and easy way of getting nutrients. Fruit should be eaten as a separate meal during the day, and not as part of another meal like desert, unless you are just eating a small quantity. The following ORGANIC are the best fruits to eat for the nutrition:

  • Lemons – daily fresh lemon water keeps the body pH balanced
  • Berries – Nutritionally the best fruits to eat.
  • Pineapple – Has Bromelain, whichis a mixture of enzymes that reduce inflammation.
  • Apples (red) – extremely rich in important antioxidants, flavonoids, and dietary fiber.
  • Coconut – source of fiber, vitamins, minerals, and amino acids. It has tons of calcium, potassium, and magnesium, as well as plenty of electrolytes.
  • Watermelon – high in carotenoids, including beta-carotene and lycopene, citrulline, an important amino acid plus vitamin C, A, B1, B2, B5, potassium. Magnesium.
  • Mangoes – quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes. clears the skin. prevents cancer. Lowers cholesterol, eye health, pH balance.
  • Peaches – a rich treasure of minerals such as calcium, potassium, magnesium, iron, manganese, phosphorous, zinc, and copper.Peaches are low in calories, contain no saturated fat or cholesterol, and are a good source of dietary fiber.
  • Oranges – source of dietaryfiber, B vitamins including vitamin B1, pantothenic acid and folate as well as vitamin A & C, calcium, copper and potassium.
  • Bananas – Potassium, Vitamin B6 & C, magnesium, copper, manganese.
  • Pears – rich in important antioxidants, flavonoids and dietary fiber, good for diabetes and other diseases.
  • Grapes – vitamin-C, vitamin-A, vitamin-K, carotenes, B-complex vitamins such as pyridoxine, riboflavin, and thiamin, anti-oxidant, anti-inflammatory, controls blood pressure, sugar and cholesterol,
  • pomegranate – anti-oxidants, anti-viral and anti-tumor, good source of vitamins, especially vitamin A,vitamin C, and vitamin E, as well as folic acid.


A substance produced by a living organism, which acts as a catalyst to bring about a specific biochemical reaction. You are what you digest and not what you eat and digestive enzymes are key to both better digestion and nutrient absorption.

The role of digestive enzymes is primarily to act as catalysts in speeding up specific, life-preserving chemical reactions in the body. Essentially, they help break down larger molecules into more easily absorbed particles that the body can use to survive. All the macronutrients are broken down into molecules small enough to be carried in the bloodstream and boost metabolism to ensure it runs effectively. Micronutrients, if they haven’t already been cleaved in the stomach acid, are released and transported into the bloodstream, too.

Benefits are too many to mention, but they:

  1. Help heal leaky gut by taking stress off the GI tract.
  2. Assist the body in breaking down difficult-to-digest protein and sugars like gluten, casein and lactose.
  3. Greatly improve symptoms of acid reflux and IBS.

And so much more.

Enzymes are another essential key to the diet.

Three very broad classifications of enzymes are:

  1. Food enzymes – occur in raw food and, when present in the diet, begin the process of digestion
  2. Digestive enzymes – produced by the body to break food into particles small enough to be carried across the gut wall
  3. Metabolic enzymes – produced by the body to perform various complex biochemical reactions.
  4. Detoxifying enzymes – Glucosinolates stimulate what are known as Phase II enzymes, the body’s natural antioxidant system. Glucosinolates trigger the liver to produce detoxifying enzymes:
    • that block free-radical attack on your DNA.
    • Are anti-inflammatory
    • Contain antibacterial and antiviral properties
    • Inactivate carcinogens
    • Reprogram cancer cells to die-off
    • Prevent tumour formation and metastasis

Intestinal enzymes include the following key (but complicated!) processes:

  • Aminopeptidases degrade peptides into amino acids.
  • Lactase, a dairy sugar, converts lactose to glucose.
  • Cholecystokinin aids digestion of proteins and fats.
  • Secretin, as a hormone controls, the secretion of the duodenum.
  • Sucrase converts sucrose to disaccharides and monosaccharides.
  • Maltase converts maltose to glucose.
  • Isomaltase converts isomaltose.

Dealing primarily with fats and amino acids, pancreatic enzymes include:

  • Lipase converts triglycerides into both fatty acids and glycerol.
  • Amylase converts carbohydrates into simple sugars.
  • Elastases degrades the protein elastin.
  • Trypsin converts proteins to amino acids.
  • Chymotrypsin converts proteins to amino acids.
  • Nucleases convert nucleic acids to nucleotides and nucleosides.
  • Phospholipase converts phospholipids into fatty acids.

Digestive enzymes aren’t just beneficial, they’re essential! They break down food into amino acids, fatty acids, cholesterol, simple sugars and nucleic acids, which help make DNA.

 Food sources:

  • Sprouted seeds
  • Raw vegetables & fruits
  • Papaya
  • Raw honey
  • Pineapple
  • Bananas
  • Fermented vegetables


Eat from each section. These are only examples to get all your nutrients, fats and enzymes:

Top Carbs

Cook dinner with any proteins.
Pumpkin, butternut, sweet potatoes, all beans, Black Beans, Kidney Beans, Lima Beans.
Sweet Potatoes, Potatoes, Beets, Squash, Carrots, Brown Rice, White Rice.

Top Fats

Can be eaten ALL DAY
Avocado, Coconut oil, Grass-fed butter, all cheeses, dark chocolate, salmon, sardines, chia seeds, olive oil, nuts, eggs, trout,      omega 3, full-fat plain Greek-yogurt.


Dinner – cooked with top carbs
Eggs, Salmon, Tuna, Quinoa, Greek full fat yogurt, all fish, protein powder, beef, chicken, cottage cheese, almonds, oats, high-fat milk, broccoli, quinoa, lentils, organic sprouted whole grain breads, pumpkin seeds, turkey, organic peanut butter.

Cruciferous carb foods

Dinner –  possibly also in a soup or PM snack
Broccoli, Kale, Cabbage, Arugula, Bok choy, Brussels sprouts, Cabbage, Cauliflower, Collard greens, radish, mustard greens, Turnip, Watercress.

Green Leafy carb salad foods

PM or AM snack or 20 minutes before diner.
Avocado, egg, spinach, romaine Lettuce, broccoli, celery, cucumber, Kale, Swiss Chard, Watercress, feta, prunes.


Possibly a fruit LUNCH or any snack.
Apple, Pineapple, figs, Berries, guava, grape, banana, pears, oranges, pomegranate, watermelon, pears.

Structured water – throughout the day, including for green tea and organic coffee. No need to take supplements. Use CellQuicken ultrasound to get your body back to 100% efficiency.

Join me on my health journey to become healthier and to live longer. If you do not already have it, download my free section of my latest Book to the right of this page – you will also receive my weekly emails updating you on my latest health discoveries.

Michael Plumstead