Patrick Holford founded the Institute for Optimum
Nutrition
and has written many books about diet and supplementation. Here are his top ten
tips for a healthy diet:

Take one heaped tablespoon of ground seeds or one tablespoon of cold pressed seed oil.
Eat two servings of beans, lentils, quinoa, tofu or seed vegetables.
Eat three pieces of fruit such as apples, pears, bananas, berries, melon or citrus fruit.
Eat four servings of whole grains such as brown rice, millet, rye, oats, wholewheat, corn breads or pasta or quinoa as cereal.
Eat five servings of dark green, leafy and root vegetables such as watercress, carrots, sweet potatoes, broccoli, spinach, green beans, peas and peppers.
Drink six glasses of water, diluted juices, herb or fruit teas.
Eat whole, organic, raw food as often as you can.
Supplement your diet with a high strength multivitamin and mineral preparation and 1000mg of vitaminC a day.
Avoid fried, burnt and browned food, hydrogenated fat and excess animal fat.
Avoid any form of sugar, also white, refined or processed food with chemical additives, and minimise your intake of alcohol, coffee and tea.
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