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The Fast Oxidizer Diet

fastdiet

Organically grown, high quality food is the basis for all diet suggestions.  Those with a fast oxidation rate require more high-quality and preferably raw fats and oils than other people.  They also need plenty of cooked and mainly fresh vegetables, at least twice daily.  They also need some high quality and preferably animal protein daily.

 

50% cooked vegetables.  You will need to eat these at least twice and perhaps three or four times daily to obtain this much.  Eat them in simple combinations for best absorption.

 

10% protein, mainly of animal origin.

 

20-25 complex carbohydrates.  These include concentrated starches such as brown rice, millet, quinoa, amaranth and others.  However, avoid all wheat products.

 

15% high-quality fats and oils.  If possible, they should contain omega-3 fatty acids found in such foods as sardines, raw dairy products and grass-fed meats.

 

5-10% simple carbohydrates. These are fruits, fruit juices, honey, maple sugar, agave nectar.

 

A. Plenty of cooked vegetables, except avoid the nightshades (explained below).

 

B. Organic blue corn chips or blue corn tortillas.  This is the best.  Have one or two bags of blue corn chips weekly or a few organic blue corn tortillas several times a week.  If you do not tolerate them at first, then begin with less, as with all of the foods recommended on this diet.

 

Some yellow corn is also good. we suggest having one to two bags per week of just one brand of yellow corn tortilla chips by Santitas.  This product has some herbs in it that may not be listed on the label that are helpful. They are sold at many supermarkets.  In addition, you may have several organic yellow corn tortillas every other day.

 

C. Lamb.  Have a full portion at least once and preferably twice each week.  While any lamb will do, lamb loin chops are the best.  They can come from the supermarket, and need not be organic, as most are quite good.

 

D. Sardines.  Have one can every other day or 3-4 cans weekly.  Any brand is fine.

 

E. Kelp.  You may take this in the form of capsules (3-6 daily) or granules (about 1-2 tablespoons daily).  Avoid most other sea vegetables and all fish except sardines.

 

F. Carrot juice.  Have 10-12 ounces daily, preferably freshly made, but you may buy it at the market if needed.  You may add a small amount of greens to your carrot juice.  An alternative once or twice weekly is 1 or 2 ounces of wheat grass juice.

 

G. Hawaiian Bamboo Jade sea salt.  Use this product instead of other sea salts for cooking and adding to all foods.

 

H. Other.  Have a little ginger, mustard and garlic daily, ideally, as spices or condiments.

 

HOW TO EAT

 

Cook all or almost all food. Raw food is too yin for slow oxidizers.  Also, most people cannot absorb their minerals nearly as well from raw or fermented foods.  See below for other reasons for cooking foods.

The exception is fats and oils of all kinds, which should be eaten as raw as possible.  For example, raw dairy products are best, along with lightly cooked meats and soft-boiled or poached eggs rather than hard-boiled or fried eggs.  When cooking eggs, the yolks should be eaten in a liquid or runny state and the white portion should be semi-solid for best utilization and cleanliness.

 

Eat slowly, chew thoroughly and always have sit-down, relaxed meals.  Do not eat on the run, in your car, standing up or while working.

 

MORE DETAILS ON THE DIET

 

cooked vegetables.  Eat a variety of cooked vegetables, with the exception of the nightshade vegetables and a few others, as explained below.

Fill at least 2/3 of your plate with vegetables.  You may also have a meal of just a vegetable or two, such as a bunch of steamed carrots, or a half  head of broccoli or spinach.  Fresh and organic are best, although some frozen vegetables such as peas and green beans are acceptable, too.

 

Root vegetables such as turnips, carrots, onions, garlic, and rutabaga are excellent.  Cabbage, broccoli, Brussels sprouts, bok choy, cauliflower and most green leafy vegetables are also superb.

 

Avoid the nightshade family of vegetables.  These are red and white potatoes, all tomatoes, eggplant and all peppers.  These are irritating to the body, somewhat toxic.

 

Acorn and winter squash are okay in moderation. The summer varieties of squash such as zucchini and sunburst squash are less recommended.  They are too yin.  A few other vegetables such as all mushrooms, okra, cucumber, jicama, asparagus and other salad greens such as lettuce are also not recommended.  These are not as healthful for various reasons. Avoid most canned vegetables, canned soups and spoiled or old vegetables that are not fresh.

 

Very few people eat anywhere near enough cooked vegetables.  You will need to eat them twice or preferably 3 or 4 times daily.  Eat simple food combinations. If you do not like vegetables, add flavor by putting some mild herbs, cheese, butter, yogurt, cream, olive oil, garlic, or diluted nut butter on top as a dressing.

 

protein, mainly of animal origin. Natural, hormone-free meats are best.  Have 4-5 ounces of protein twice daily, and less for children depending on their size, The best protein foods are:

 

Red meats: Lamb and wild game of all kinds are best.  Wild game and lamb contain some omega-3 oils, as well.  Lamb from the supermarket is usually fine.  Meats should be cooked, but not for more than one hour at the most and much less in most cases.

 

Poultry: Naturally-raised chicken, turkey and some duck if available.  Natural chicken and turkey sausage are also okay, but not as good as fresh meat.  Turkey or beef jerky are also okay for snack food if it is not laced with chemicals.

 

Bone broth: Every day make some bone broth.  Make this by cooking or simmering bones only in some water, overnight or even for a few days.  It is tasty and very good for the bones and to obtain minerals.

 

Eggs: Eat healthy eggs from the store or from a farm, up to about 5 per week or perhaps a few more in some cases.  Always cook eggs lightly so the yolks are runny.  Soft boiled are best, or they can be poached, or even fried lightly, but always with the yolk runny.

 

Raw Dairy: An excellent food for most people is some raw goat milk, raw goat cheese, or raw goat yogurt.  Cow’s dairy is not quite as good, although raw cream and butter are excellent. You may also have some raw kefir and full-fat raw yogurt.  If you cannot find raw dairy, Horizon brand organic dairy products are the next best.  Avoid most other brands.

 

Fish and seafood: Sardines are an excellent food.  They are a rich source of omega-3 fatty acids, vitamin D, calcium, RNA and DANA, and the nerves, skin and organ meat are helpful for most people.  Also, they are so small that mercury does not usually accumulate in them to any great extent.  All other fish, sadly, along with seafood, are not recommended, as they are all contaminated with mercury today.  If one eats 3 or 4 cans of sardines weekly, no additional supplemental omega-3 fatty acids or vitamin D should be needed.

 

Less desirable protein foods, but okay once or twice weekly.

 

Other small fish.  In addition to several cans of sardines, which are highly recommended, once or twice weekly you may have very small fish such as anchovies, herring, cod, and sole.  Wild caught may be more healthful, but not necessarily.

 

Beef. Once a week you may have a meal with naturally-raised beef.  Almost all beef is quite hybridized today.  For this reason, it is not quite as good a food.

 

Dried beans.  Twice weekly you may have dried beans that are well-cooked.  Lentils are among the best. Others include pintos, black beans, split peas, black-eyed peas, kidney beans and others.  These foods are much more yin, and they are low in etheric energy, an energy that is helpful for most people.  Also, they can be slightly toxic in subtle ways.

 

Soy products. Once a week you may have a small amount of tofu or tempeh.  These are lower quality proteins.  Avoid all other soy products such as soy milk, protein powders, Hamburger Helper, and “textured vegetable protein”.

 

Protein powders and drinks.  These are much less recommended.  If you must have some, use protein powder made from egg or whey.   However, whole protein foods are preferable to powders and liquids.  The reasons are that the powders and smoothies are: 1) horrible food combinations, 2) too yin, 3) often contain toxic substances, 4) generally contain much less nutrition than the whole food, and 5) are eaten in a hurry, rather than cooked, eaten warmed, and chewed thoroughly for proper absorption.

 

Protein Foods To Avoid:

 

1. All medium-sized and especially all large fish.  Fish such as tuna, shark, ahi, mahi mahi, halibut, game fish and even salmon, except on occasion, are too high in mercury to be eaten.

 

2. All shellfish. These are too high in toxic metals in almost all areas of the world as they are caught close to shore.

 

3. All pork, ham, bacon, pork rinds, pig intestine used in sausage, and other pig products.  These often contain parasite eggs, no matter how well cooked they are.

 

4. Most processed meats.  These include most hot dogs, bologna, salami and sausages.  Most contain toxic chemical additives and are often not fresh enough.  100% natural processed meats with no additives are okay, though not ideal, but only if made without any pig products.  Note that pig intestines are usually used to make all types of sausages and some hot dogs.

 

5. Nuts and seeds. Nuts and seeds are not highly recommended foods because they are quite yin and slightly toxic.  An exception is roasted almond butter, which is helpful for many people and may be eaten in moderation.  Nut and seed butters are slightly more yin, but much more digestible than the whole nuts and seeds, providing they are fresh.

 

complex carbohydrates. These may include organic blue corn or organic yellow corn tortillas or tortilla chips, brown rice or even a little white Basmati rice, quinoa, millet, buckwheat, and perhaps some oats, rye, barley, kamut and amaranth. Some people should avoid all gluten-containing grains such as rye, oats and barley, at least until their digestion improves. Pasta or noodles can be eaten that are made from rice, corn or quinoa.

Avoid all wheat products, including organic whole wheat, flour products and all prepared foods made with wheat. Wheat is too hybridized today and not a quality food any more.  It is irritating to the intestines and has a lower protein content and a high content of glutamic acid, which is irritating.

 

Fats And Oils.  Eat about 1-2 tablespoons of quality fat or oil daily.  Those with sympathetic dominance pattern need a little more.  Excellent sources are meats such as dark meat chicken, dark meat turkey, lamb, wild game, eggs, butter, olive oil, some beef, perhaps, and raw or organic dairy products such as whole milk or full-fat yogurt or full-fat cheeses.

Somewhat less recommended sources of fats and oils are the oils of flaxseed, hemp, sesame and other seeds, nuts and nut butters.  Some refined vegetable oil is okay, but not ideal.  These are oils such as corn, safflower, sunflower, canola or soy.  Other oily foods that can be eaten on occasion are raw or toasted almond or other nut butters.

 

OTHER ASPECTS OF THE DIET

 

Cooking and Food Preparation.  For cooking use glass, enamel, stainless steel, non-stick or coated aluminum.  Crock pots and food steamers are fabulous for those who want easily prepared, healthful meals.

If you cannot shop more than once a week, place your vegetables in the bottom of the refrigerator.  A simple, inexpensive device called the Fridge Freshener will keep vegetables and meats fresh much longer.

 

Beverages. Adults need to drink about 3 quarts of preferably spring water daily. A second-best option is carbon-filtered tap water.  Do not buy fancy water filters containing KDF media and others.  These damage the water.  Only use carbon filtration, even though it does not remove most toxic substances from the water.

 

Avoid reverse osmosis water. It does not seem to hydrate the body well enough.  Well water and plain tap water are often contaminated with various chemicals, although some is okay.

 

Avoid alkaline waters. Alkaline water makes the body too yin, often contains toxins found in tap water, and is often passed over platinum plates, which makes the water even more toxic.  Also avoid most “designer” waters, which are not worth the money and are often made with reverse osmosis water or other types that we don’t find are good for the body.

 

Carrot juice. Ten to twelve ounces of carrot juice or 1-2 ounces of wheat grass juice are also excellent for almost everyone.  Carrot juice is preferably made fresh at home.  However, it can also be bought at the health store or other outlet.

 

Eating Habits. Eat regular, relaxed, sit-down meals.  If possible, eat only one or two foods at each meal.  This simplifies digestion greatly.  Eat slowly and consciously, and chew thoroughly.  Chewing each mouthful at least 15-20 times will assure better digestion.

Keep the conversation pleasant.  Stop eating before you feel stuffed.  Sit for at least ten minutes after you finish eating.  Do not criticize children or discuss very negative topics at meal times.  Make your meals a pleasant activity.

 

Avoid eating in the car, while standing up, on the phone or while rushing around.  These habits impair digestion and reduce the value of the food.  Also avoid drinking most liquids with meals, as this tends to dilute the digestive juices.  Drink up to 15 minutes before meals and one hour or more after meals.

 

Meal Suggestions. Mainly cooked vegetables are the staple of this diet.  This is needed today to supply hundreds of nutrients no longer found in our food in large quantities.  Have some protein twice daily or more in some cases.  If you are hypoglycemic and must eat often, have four or up to six meals daily.  Have animal protein daily, because vegetarian diets are not best for most people.

Ideally, have only one or two foods per meal, as this is far easier to digest than more complex meals.  Also, ideally rotate your foods so you do not have the same food every day or at least every other day.

 

Snacks. If your blood sugar is unstable, have a snack or preferably a small meal in between your main meals that contains some fat and perhaps a little protein.  Examples are an egg or two, some raw goat cheese, or a little roasted almond butters on a rice cracker.  If blood sugar is very unstable, you may need five or six small meals per day for a few months or so, until your health improves.

60-70% cooked vegetables.  You will need to eat these at least twice and perhaps three or four times daily to obtain this much.  Eat them in simple combinations for best absorption.

 

15-20% protein, mainly of animal origin.

 

10-15% complex carbohydrates.  These include concentrated starches such as brown rice, millet, quinoa, amaranth and others.  However, avoid all wheat products.

 

5% high-quality fats and oils.  If possible, they should contain omega-3 fatty acids found in such foods as sardines, raw dairy products and grass-fed meats.

 

5% simple carbohydrates. These are fruits, fruit juices, honey, maple sugar, agave nectar.

 

A. Plenty of cooked vegetables, except avoid the nightshades (explained below).

 

B. Organic blue corn chips or blue corn tortillas.  This is the best.  Have one or two bags of blue corn chips weekly or a few organic blue corn tortillas several times a week.  If you do not tolerate them at first, then begin with less, as with all of the foods recommended on this diet.

 

Some yellow corn is also good. we suggest having one to two bags per week of just one brand of yellow corn tortilla chips by Santitas.  This product has some herbs in it that may not be listed on the label that are helpful. They are sold at many supermarkets.  In addition, you may have several organic yellow corn tortillas every other day.

 

C. Lamb.  Have a full portion at least once and preferably twice each week.  While any lamb will do, lamb loin chops are the best.  They can come from the supermarket, and need not be organic, as most are quite good.

 

D. Sardines.  Have one can every other day or 3-4 cans weekly.  Any brand is fine.

 

E. Kelp.  You may take this in the form of capsules (3-6 daily) or granules (about 1-2 tablespoons daily).  Avoid most other sea vegetables and all fish except sardines.

 

F. Carrot juice.  Have 10-12 ounces daily, preferably freshly made, but you may buy it at the market if needed.  You may add a small amount of greens to your carrot juice.  An alternative once or twice weekly is 1 or 2 ounces of wheat grass juice.

 

G. Hawaiian Bamboo Jade sea salt.  Use this product instead of other sea salts for cooking and adding to all foods.

 

H. Other.  Have a little ginger, mustard and garlic daily, ideally, as spices or condiments.

 

HOW TO EAT

 

Cook all or almost all food. Raw food is too yin for slow oxidizers.  Also, most people cannot absorb their minerals nearly as well from raw or fermented foods.  See below for other reasons for cooking foods.

The exception is fats and oils of all kinds, which should be eaten as raw as possible.  For example, raw dairy products are best, along with lightly cooked meats and soft-boiled or poached eggs rather than hard-boiled or fried eggs.  When cooking eggs, the yolks should be eaten in a liquid or runny state and the white portion should be semi-solid for best utilization and cleanliness.

 

Eat slowly, chew thoroughly and always have sit-down, relaxed meals.  Do not eat on the run, in your car, standing up or while working.

 

MORE DETAILS ON THE DIET

 

cooked vegetables.  Eat a variety of cooked vegetables, with the exception of the nightshade vegetables and a few others, as explained below.

Fill at least 2/3 of your plate with vegetables.  You may also have a meal of just a vegetable or two, such as a bunch of steamed carrots, or a half  head of broccoli or spinach.  Fresh and organic are best, although some frozen vegetables such as peas and green beans are acceptable, too.

 

Root vegetables such as turnips, carrots, onions, garlic, and rutabaga are excellent.  Cabbage, broccoli, Brussels sprouts, bok choy, cauliflower and most green leafy vegetables are also superb.

 

Avoid the nightshade family of vegetables.  These are red and white potatoes, all tomatoes, eggplant and all peppers.  These are irritating to the body, somewhat toxic.

 

Acorn and winter squash are okay in moderation. The summer varieties of squash such as zucchini and sunburst squash are less recommended.  They are too yin.  A few other vegetables such as all mushrooms, okra, cucumber, jicama, asparagus and other salad greens such as lettuce are also not recommended.  These are not as healthful for various reasons. Avoid most canned vegetables, canned soups and spoiled or old vegetables that are not fresh.

 

Very few people eat anywhere near enough cooked vegetables.  You will need to eat them twice or preferably 3 or 4 times daily.  Eat simple food combinations. If you do not like vegetables, add flavor by putting some mild herbs, cheese, butter, yogurt, cream, olive oil, garlic, or diluted nut butter on top as a dressing.

 

protein, mainly of animal origin. Natural, hormone-free meats are best.  Have 4-5 ounces of protein twice daily, and less for children depending on their size, The best protein foods are:

 

Red meats: Lamb and wild game of all kinds are best.  Wild game and lamb contain some omega-3 oils, as well.  Lamb from the supermarket is usually fine.  Meats should be cooked, but not for more than one hour at the most and much less in most cases.

 

Poultry: Naturally-raised chicken, turkey and some duck if available.  Natural chicken and turkey sausage are also okay, but not as good as fresh meat.  Turkey or beef jerky are also okay for snack food if it is not laced with chemicals.

 

Bone broth: Every day make some bone broth.  Make this by cooking or simmering bones only in some water, overnight or even for a few days.  It is tasty and very good for the bones and to obtain minerals.

 

Eggs: Eat healthy eggs from the store or from a farm, up to about 5 per week or perhaps a few more in some cases.  Always cook eggs lightly so the yolks are runny.  Soft boiled are best, or they can be poached, or even fried lightly, but always with the yolk runny.

 

Raw Dairy: An excellent food for most people is some raw goat milk, raw goat cheese, or raw goat yogurt.  Cow’s dairy is not quite as good, although raw cream and butter are excellent. You may also have some raw kefir and full-fat raw yogurt.  If you cannot find raw dairy, Horizon brand organic dairy products are the next best.  Avoid most other brands.

 

Fish and seafood: Sardines are an excellent food.  They are a rich source of omega-3 fatty acids, vitamin D, calcium, RNA and DANA, and the nerves, skin and organ meat are helpful for most people.  Also, they are so small that mercury does not usually accumulate in them to any great extent.  All other fish, sadly, along with seafood, are not recommended, as they are all contaminated with mercury today.  If one eats 3 or 4 cans of sardines weekly, no additional supplemental omega-3 fatty acids or vitamin D should be needed.

 

Less desirable protein foods, but okay once or twice weekly.

 

Other small fish.  In addition to several cans of sardines, which are highly recommended, once or twice weekly you may have very small fish such as anchovies, herring, cod, and sole.  Wild caught may be more healthful, but not necessarily.

 

Beef. Once a week you may have a meal with naturally-raised beef.  Almost all beef is quite hybridized today.  For this reason, it is not quite as good a food.

 

Dried beans.  Twice weekly you may have dried beans that are well-cooked.  Lentils are among the best. Others include pintos, black beans, split peas, black-eyed peas, kidney beans and others.  These foods are much more yin, and they are low in etheric energy, an energy that is helpful for most people.  Also, they can be slightly toxic in subtle ways.

 

Soy products. Once a week you may have a small amount of tofu or tempeh.  These are lower quality proteins.  Avoid all other soy products such as soy milk, protein powders, Hamburger Helper, and “textured vegetable protein”.

 

Protein powders and drinks.  These are much less recommended.  If you must have some, use protein powder made from egg or whey.   However, whole protein foods are preferable to powders and liquids.  The reasons are that the powders and smoothies are: 1) horrible food combinations, 2) too yin, 3) often contain toxic substances, 4) generally contain much less nutrition than the whole food, and 5) are eaten in a hurry, rather than cooked, eaten warmed, and chewed thoroughly for proper absorption.

 

Protein Foods To Avoid:

 

1. All medium-sized and especially all large fish.  Fish such as tuna, shark, ahi, mahi mahi, halibut, game fish and even salmon, except on occasion, are too high in mercury to be eaten.

 

2. All shellfish. These are too high in toxic metals in almost all areas of the world as they are caught close to shore.

 

3. All pork, ham, bacon, pork rinds, pig intestine used in sausage, and other pig products.  These often contain parasite eggs, no matter how well cooked they are.

 

4. Most processed meats.  These include most hot dogs, bologna, salami and sausages.  Most contain toxic chemical additives and are often not fresh enough.  100% natural processed meats with no additives are okay, though not ideal, but only if made without any pig products.  Note that pig intestines are usually used to make all types of sausages and some hot dogs.

 

5. Nuts and seeds. Nuts and seeds are not highly recommended foods because they are quite yin and slightly toxic.  An exception is roasted almond butter, which is helpful for many people and may be eaten in moderation.  Nut and seed butters are slightly more yin, but much more digestible than the whole nuts and seeds, providing they are fresh.

 

complex carbohydrates. These may include organic blue corn or organic yellow corn tortillas or tortilla chips, brown rice or even a little white Basmati rice, quinoa, millet, buckwheat, and perhaps some oats, rye, barley, kamut and amaranth. Some people should avoid all gluten-containing grains such as rye, oats and barley, at least until their digestion improves. Pasta or noodles can be eaten that are made from rice, corn or quinoa.

Avoid all wheat products, including organic whole wheat, flour products and all prepared foods made with wheat. Wheat is too hybridized today and not a quality food any more.  It is irritating to the intestines and has a lower protein content and a high content of glutamic acid, which is irritating.

 

Fats And Oils.  Eat about 1-2 tablespoons of quality fat or oil daily.  Those with sympathetic dominance pattern need a little more.  Excellent sources are meats such as dark meat chicken, dark meat turkey, lamb, wild game, eggs, butter, olive oil, some beef, perhaps, and raw or organic dairy products such as whole milk or full-fat yogurt or full-fat cheeses.

Somewhat less recommended sources of fats and oils are the oils of flaxseed, hemp, sesame and other seeds, nuts and nut butters.  Some refined vegetable oil is okay, but not ideal.  These are oils such as corn, safflower, sunflower, canola or soy.  Other oily foods that can be eaten on occasion are raw or toasted almond or other nut butters.

 

OTHER ASPECTS OF THE DIET

 

Cooking and Food Preparation.  For cooking use glass, enamel, stainless steel, non-stick or coated aluminum.  Crock pots and food steamers are fabulous for those who want easily prepared, healthful meals.

If you cannot shop more than once a week, place your vegetables in the bottom of the refrigerator.  A simple, inexpensive device called the Fridge Freshener will keep vegetables and meats fresh much longer.

 

Beverages. Adults need to drink about 3 quarts of preferably spring water daily.  A second-best option is carbon-filtered tap water.  Do not buy fancy water filters containing KDF media and others.  These damage the water.  Only use carbon filtration, even though it does not remove most toxic substances from the water.

 

Avoid reverse osmosis water. It does not seem to hydrate the body well enough.  Well water and plain tap water are often contaminated with various chemicals, although some is okay.

 

Avoid alkaline waters. Alkaline water makes the body too yin, often contains toxins found in tap water, and is often passed over platinum plates, which makes the water even more toxic.  Also avoid most “designer” waters, which are not worth the money and are often made with reverse osmosis water or other types that we don’t find are good for the body.

 

Carrot juice. Ten to twelve ounces of carrot juice or 1-2 ounces of wheat grass juice are also excellent for almost everyone.  Carrot juice is preferably made fresh at home.  However, it can also be bought at the health store or other outlet.

 

Eating Habits. Eat regular, relaxed, sit-down meals.  If possible, eat only one or two foods at each meal.  This simplifies digestion greatly.  Eat slowly and consciously, and chew thoroughly.  Chewing each mouthful at least 15-20 times will assure better digestion.

Keep the conversation pleasant.  Stop eating before you feel stuffed.  Sit for at least ten minutes after you finish eating.  Do not criticize children or discuss very negative topics at meal times.  Make your meals a pleasant activity.

 

Avoid eating in the car, while standing up, on the phone or while rushing around.  These habits impair digestion and reduce the value of the food.  Also avoid drinking most liquids with meals, as this tends to dilute the digestive juices.  Drink up to 15 minutes before meals and one hour or more after meals.

 

Meal Suggestions. Mainly cooked vegetables are the staple of this diet.  This is needed today to supply hundreds of nutrients no longer found in our food in large quantities.  Have some protein twice daily or more in some cases.  If you are hypoglycemic and must eat often, have four or up to six meals daily.  Have animal protein daily, because vegetarian diets are not best for most people.

Ideally, have only one or two foods per meal, as this is far easier to digest than more complex meals.  Also, ideally rotate your foods so you do not have the same food every day or at least every other day.

 

Snacks. If your blood sugar is unstable, have a snack or preferably a small meal in between your main meals that contains some fat and perhaps a little protein.  Examples are an egg or two, some raw goat cheese, or a little roasted almond butters on a rice cracker.  If blood sugar is very unstable, you may need five or six small meals per day for a few months or so, until your health improves.