Basic Nutritional Recommendations

BASIC NUTRITIONAL RECOMMENDATIONS FOR ADULTS from the office of Fred R. Heard. DC

  1. Eat seven to ten fresh fruits and vegetables each day. Organic when possible, with peelings, cooked and raw. Fruit (& fruit juice) is loaded with sugar — eat only one fruit to each four vegetables.
  2. Drink eight glasses of filtered water daily. Never drink at meal time (it dilutes stomach acid).
  3. *Diabetics must work closely With their MD for this next recommendation. Limit carbohydrate rich foods (sugar) to less than 25% of your daily diet. To further lower insulin levels, try eliminating wheat (gluten) and other grains from your diet altogether and explore intermittent fasting.
  4. Increase good fat consumption to 50% to 70% of your daily calories (coconut oil, olive oil, avocado oil, grass-fed whole butter and fish oil. Avoid all vegetable oils, hydrogenated or partially-hydrogenated oils. If you no longer have a gall bladder you must take a digestive enzyme with each fatty meal in order to digest any/all fats.
  5. Increase Omega 3 essential fatty acids by supplementing diet with pharmaceutical grade fish oil. Molecular or steam distilled fish oil is the next best grade at a lower cost. (Discuss dosages during your appointment with  Dr. Heard.) Vegan sources of Omega 3's are not adequate for human dietary requirements.
  6. For protein needs eat grass-fed meat and poultry (preferably organic) or wild caught fish. Protein digestion requires strong stomach acid. *Acid reflux medications neutralize stomach acid. To best utilize dietary protein, acid reflux causes and alternative solutions should be discussed.
  7. Balance your daily calcium intake with chelated Magnesium Glycinate or Magnesium Lysinate. (Discuss dosages during your appointment with Dr. Heard.) Requires strong stomach acid. See *Acid reflux recommendations above.
  8. In addition to a good multivitamin/multimineral supplement, include the following antioxidants with your meals.
    • 1) Vitamin C
      — 500 mg ester Vit C

      2) Vitamin B complex
      — 200 mg Vit B complex

      3) Selenium
      — 200 mcg selenium

      4) Vitamin D3
      — 4,000 to 8,000 IU (Discuss dosages during your appointment with Dr. Heard.)

      5) Iodine & Iodide (Lugol's Solution) *Those on thyroid medications require MD management.

  9. Avoid all artificial sweeteners and flavor enhancers such as aspartame (as in nutri-sweet) and splenda, glutamate (as in MSG) or cysteine. Avoid hydrolyzed vegetable protein.

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