Updated 12/09/2022

Note: If you are a Mixed Oxidiser, your practitioner will indicate which diet to follow.

5 CUPS COOKED VEGETABLES. To reach this goal, you should eat cooked vegetables at least twice daily, or perhaps three times daily. Simple combinations are best for absorption. Include healthy spices and condiments in your food such as mustard, ginger, garlic, and other herbs. See your Mineral Balancing Program for more information.    

EAT A HIGH-PROTEIN FOOD TWICE PER DAY. Lean protein is recommended and which should constitute at least 40% of the total caloric value of each meal. Recommended sources are fish, fowl, and lean beef. Other good sources of protein include beans and grain combinations and eggs. Increased protein intake is necessary in order to increase metabolic rate and energy production. If you have a sodium/potassium ratio less than 2.5:1, please click here for more specific protein recommendations.

INCREASE FREQUENCY OF MEALS. While decreasing the total caloric intake for each meal. This is suggested in order to sustain the level of nutrients necessary for energy production, and decrease blood sugar fluctuations.

EAT A MODERATE AMOUNT OF UNREFINED CARBOHYDRATES. Carbohydrate intake should not exceed 40% of the total daily caloric intake. Excellent sources of unrefined carbohydrates include whole gluten-free grain products, legumes, and root vegetables.

MINIMISE HIGH PURINE PROTEINS. Food sources of high purine proteins include liver, kidney, heart, sardines, mackerel, and salmon. (Except what is found in your supplement recommendation.)

REDUCE INTAKE OF FATS AND OILS. Fats and oil include fried foods, cream, butter, salad dressings, mayonnaise, etc... Fat intake should not exceed 20% of the total daily caloric intake. Minimise foods that are high in omega-3 fatty acids. 
AVOID HIGH VITAMIN D CONSUMPTION. Unless recommended by a physician.

The ratio of carb, protein, and fat should be 40:40:20. You can set these as your dietary goals on an app such as cronometer.

FOODS TO MINIMISE* UNTIL THE NEXT HAIR TISSUE MINERAL ANALYSIS

*Minimising does not mean Avoid - you can still have these in small amounts daily.

• Alcohol

• Brassica – Mustard greens, Kale, Cabbage, Broccoli, Turnip, Collards, Bok choy

• Seafood – Large fish, Scallops, Oysters, etc.

• Fried Foods

• Refined Oils – especially liquid oils derived from nuts and seeds, but also fish oils such as Omega 3 supplements

• Gluten

• Torula Yeast

• Soy Flour

• Nuts, seeds, and their butters

REDUCE DIETARY FAT AND OIL INTAKE

Fats and oils contribute to a reduction in the metabolic rate due to the high energy required for digestion and metabolism. It is suggested that sources of high dietary fat and oil be reduced substantially until the next evaluation. You can still have approx. 1 teaspoon per meal.

• Salad Dressings

• Cheese (most)

• Tuna (canned in oil)

• Oils such as:

  • Avocado oil

  • Coconut oil

  • Rice bran Oil

  • Olive Oil

  • Canola Oil

  • Vegetable Oil

  • Sunflower Oil

  • Corn Oil

• Pork

• Avocado

• Margarine

• Nuts and Seeds

• Processed Deli Meats

AVOID IF YOU HAVE AN ELEVATED COPPER LEVEL*

*Please omit this suggestion if your practitioner has not asked you to avoid these foods. Not every person with an elevated copper level on an HTMA is sensitive to copper in the form of food or supplements.

Individuals with excessive tissue copper accumulation that is a result of biounavailable copper will often crave foods that are high in copper. The following foods, which are high in copper relative to zinc, should be avoided, only if you are sensitive to copper, until the next evaluation:

• Seeds – Sesame, sunflower, chia, flax, etc.  

• Nuts – Cacao (chocolate), almonds, walnuts, pecans, pine nuts, etc.

• Yeast – Baker’s and brewer’s

• Animal liver – Especially beef liver.

• Peach (dried)

• Mushrooms

• Shrimp/prawns (canned)

• Lobster

• Crab

FOODS THAT MAY BE INCREASED IN THE DIET

• Egg

• Lamb

• Liverwurst

• Peas

• Spinach

• Roast – Chuck, Rump

• Sausage - Lean 

• Vegetable Stew

• Beans/ Legumes –  Black, garbanzo, lentils, lima, navy, Peas

• Beef – Lean

• Beef  Stew

• Broth

• Dairy – Whole milk, yoghurt (Greek), cream, cheese (especially lower fat types such as mozzarella, cottage, and swiss)

VITAMIN B-1 AND THYROID HORMONE

The following foods high in Vitamin B-1 may be increased in the diet until the next evaluation. Vitamin B-1 has been associated with increasing the effectiveness of thyroid hormone (thyroxine) on metabolism.

• Asparagus

• Beans – Pinto, navy

• Brown Rice

• Peas

• Romaine lettuce

FOODS HIGH IN NIACIN

Niacin (vitamin B3) is known to improve circulation, increase the metabolic rate via enzymes requiring B3, as well as help lower cholesterol and excess copper accumulation. The following foods are rich sources of niacin and may be eaten liberally:

• Beef

• Veal

• Chicken

• Turkey

• Lamb

FOODS HIGH IN PHOSPHORUS

The following foods are high in phosphorus, and low in calcium and fat content:

• Beef (lean)

• Chicken

• Turkey

• Pheasant

• Scallops

• Yams

FOODS HIGH IN POTASSIUM

These foods which are high in potassium content in relation to calcium and sodium will help to supplement potassium requirements:

• Oranges

• Cucumber

• Asparagus

• Dates

• Plums

• Scallops

• Prunes

• Tomatoes

• Casaba

• Rhubarb

• Peas

• Lentils

• Apricots

• Beet Greens

• Chicken

• Beef (lean)

• Apples

• Cantaloupe

• Artichokes

• Bananas

• Beets

• Summer Squash

• Turkey

• Flounder (baked)

• Currants

• Brussels Sprout

• Lima Beans

• Chard

IODINE RICH FOODS

These foods are rich in iodine which is an important nutrient for healthy thyroid function. All slow oxidisers have an elevated Ca/K ratio which is indicative of a low cellular thyroid function.

• Sea Vegetables - Kelp, dulse, nori, wakame

• Scallops

• Cod

• Dairy - Whole cow milk, Yoghurt

• Eggs

METHIONINE RICH FOODS

    The following foods are a rich source of the essential amino acid methionine, which supplies sulphur to the cells for the activation of enzymes, and energy metabolism. Sulphur is also involved in detoxification processes. Toxic substances are combined with sulphur, converted to a nontoxic form and then excreted. The following foods may be consumed liberally during the course of therapy:

• Asparagus

• Short Ribs

• Lamb

• Turkey Sirloin 

• Beef Steak

• Eggs

This document contains only a limited number of foods to avoid or to increase in the diet and is not conclusive. If there is a food that is listed on both the increase and minimise section, please limit this food as much as possible.

Please note that these suggestions may conflict with the Mineral Balancing Program document provided by John.