Elaine Dodson Beauty & Wellness

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The Transitional Diet
Variety and Balance - The Keys To A Healthy Diet

All wellness experts agree that we all should eat a balanced and varied diet, and a more plant based diet is known to keep people younger longer. Transitioning to a vegetarian diet brings better health and provides more energy and vitality.

We are also told to eat whole, fresh foods and stay away from highly processed foods in packages and cans as well as frozen. We need the live enzymes from fresh foods to oxygenate our bodies. The best way to get all the minerals, vitamins and nutrients you need to be healthy is to eat a wide range of different foods.

The chart below is a lifesaver when you are changing your eating habits. It comes from the book Vegetarian Primer; by Peter Burwash.


1. Whole Grains, Legumes, Nuts and Seeds


Grains: Rice, Bread, Oats, Pasta, Cereal, Wheat Germ, and various Flours (Wheat, Barley, Buckwheat, Corn, Millet, Rye, Bran, etc.)

Use to Body: Can be eaten instead of meat. Helps keep system cleaned out and the body slim. Contains protein, minerals, Contains vitamins B and E.


Legumes: Chickpeas (Garbanzo Beans, Pinto Beans, Kidney Beans, Split Peas, Peanuts, Lentils, Navy Beans, Soybeans, Black-eyed Peas

Use to Body: High Source of Protein


Nuts and Seeds: Almonds, Cashews, Pecans, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts, etc.

Use to Body:
High Source of Protein, Minerals, Some B Vitamins and Unsaturated Fatty Acids


2. Vegetables: Fresh Wholesome Vegetables of All Kinds


Vegetables: All Leafy Greens (Collard Greens, Kale, Mustard Greens, Spinach, All Lettuce and Cabbage), Carrots, Parsnips, Potatoes, Radishes, Celery, Cucumber, Broccoli, Corn, Beets, Cauliflower, Asparagus, Eggplant, Sea Vegetables (Seaweed, etc.)

Use to Body: Rich Source of Vitamins, Minerals, Carbohydrates and Fiber. Low In Calories and Fat


3. Fruits: Fresh Fruits and Fruit Juices of All Kinds


Fruits: Apples, Apricots, Avocados, Bananas, Blueberries, Cherries, Coconuts, Cranberries, Grapes, Grapefruit, Lemons, Mangos, Melons, Nectarines, Oranges, Papayas, Peaches, Pears, Pineapples, Strawberries, Tangerines, etc.

Use to Body: High in Vitamins and Minerals, Helps to Eliminate Waste From Body, Natural Sugars Give Energy


4. Desserts: Natural, Whole Food Desserts


Desserts: Made from Whole Grains and Natural Sweeteners Using Fruit and Fruit Juices, Barley, Malt Rice Syrup, Molasses, Honey, Sorghum, Raisins, Dates, etc. For example, Oatmeal Cookies With Raisins, Sweetened With Apple Juice or Malt, or Carrot Cake With Whole Wheat Flour and Natural Sweeteners, or Baked Apples or Pears

Use to Body: Can Be High In Fiber and Energy, With Vitamins and Minerals


5. Beverages: Healthy and Cleansing


Beverages: Purified Water (Ozoned Water), Herbal Teas, Vegetable and Fruit Juices, Natural Sodas, (Health Food Store)

Use to Body: Cleansing, Elimination of Waste, Temperature Regulation, Hydration of Blood


6. Snacks: Use Only Unrefined, Natural Foods


Snacks: Dried Fruit, Raw Vegetables, Rice Cakes, Plain Popcorn, Puffed Grain, Natural Candies (Made Without Sugar) Sunflower or Other Seeds and Raisins, Natural Fruit Spreads on Whole Grain Breads

Use to Body: Healthy Pick-me-up and Low in Calories If Not Abused


7. Oils: Pure 'Pressed' or 'Unrefined' Vegetable Oils


Oils: Olive, Sesame, Sunflower, Saffower, Corn, Soybean, and Peanut Oils

Use to Body: Contain Many Beneficial Nutrients, Dissolve Cholesterol, Break Up Fats, Lubricate Digestive Tract


8. Controversial Items: To Be Used Sparingly


Butter: Eat With Carbohydrates Only, A Neutral Fat

Milk Products: Use "Renninless" Cheeses Only (Made From Vegetable Enzymes), Ricotta Cheese, Cottage Cheese, Buttermilk, Yogurt, and Kefir. Use Lowfat Noninstant Milk Powder (Available from Health Food Store) Make curd from milk and lemon

Soy Sauce: Use Small Amounts for Cooking Only


Elaine Dodson Beauty & Wellness