Healthy Eating Guide

Healthy Eating Guide

The Healthy Eating Guide

“To keep the body in good health is a duty.” -Buddha

I call this an eating guide and avoid the word diet, because I want to emphasize that this is something you can follow for life and that can be part of the basic foundation to maintain or restore your health.  I emphasize part in the previous sentence because you cannot throw all your other healthy activities (exercise, chiropractic, acupuncture, supplements*, meditation, etc.) out the door because you are following this eating plan.

Utilizing the healthy eating guide is such an effective tool at restoring and maintaining health because it addresses the root causes of most disease and dysfunction (Alzheimer’s, dementia, cancer, diabetes, fatigue, heart disease, fibromyalgia, “-itis” problems, slow healing potential, non-injury related pain, depression, anxiety, autoimmune, etc.): insulin resistance, unhealthy gut, and chronic inflammation. All of which are interdependent, which is why doing a low glycemic diet without the anti-inflammation component, or removing gut irritating foods or vice versus does not always produce results** Environmental toxins can also have a huge impact on your health (weight gain, hypothyroid, hormone imbalances) at the bottom of page are resources to help reduce exposure to household cleaners, cosmetics, and more!

To feel major benefits of the healthy eating guide, you need to follow it for at least 1-2 months. The longer you stick with it, the better you will feel! Remember this is a lifestyle, do not stop once you feel better, this is how our bodies are designed to eat, so keep with it as much as you can. Commit to it, get healthy, and feel better!

Follow the steps (the closer you follow, the better results you will get):

  • Calorie restriction will extend your life and prevent disease. Eat to live, not live to eat! Keep in mind that by following this guide, your calorie intake will most likely drop to a normal level, so do not go crazy counting calories.
  • Vegetables should be about 50% of what you eat. You need to about 40-60 grams of fiber/day.
    • Vegetables contain a perfect blend of nutrients that support a healthy internal environment.
    • Try to eat as many raw organic vegetables as you can or cook them “low and slow”. If you cannot find organic, buy 35% food grade hydrogen peroxide to clean your vegetables before consumption.
    • Choose organic seasonal non-genetically modified (GMO) vegetables that are low glycemic index.
    • If you cannot eat as many vegetables as you need per day, blend your vegetables and drink them. One of my favorite recipes is to blend filtered water with organic kale, mint, ginger, apple, and carrot to your preferred consistency. Drink within 48 hours of blending.
  • Protein should be about 40% what you eat.
    • It kicks your metabolism into higher gear.
    • All grass fed, free range and wild game meats, wild caught fish, and humanely raised poultry are the real “guilt-free” foods. However eat red meat only 2 times per week.
    • The healthy protein will help you handle insulin better, build muscle, and repair tissue: all essential for staying lean and preventing diabetes through blood sugar/insulin regulation.
    • Healthy meats are filled with healthy poly-unsaturated fats that are anti-inflammatory and promote aerobic energy production that burns fat.
  • Healthy fats other than the ones found in your protein should be about 5% of what you eat.
    • Organic coconut oil, avocado oil, and olive oil are good choices. If using to cook, cook “low and slow” to preserve the integrity of the oil which when over-heated can become unhealthy.
    • Snack on organic raw nuts and seeds.  They are a good source of protein and provide anti-inflammatory Omega 3’s. Walnuts and almonds are good. Peanuts are mostly GMO so get organic. If you have a cold refrain from nut consumption during first signs of cold.
    • Flax oil is very unstable and is not recommended, but flax seeds are OK.
  • Fruit should only be about 5% max of what you eat. (You may need to completely avoid fruit for a few months if you have a major insulin resistance issue.)
    • Choose organic seasonal fruits you can eat with the skin on, the fiber will bind many of the sugars in the fruit to prevent or slow absorption of the sugars.
    • Fruit is seasonal and should not be consumed all year around.  Even societies in tropical regions, where fruit are available year round, do not consume very much in their daily diet.
  • Eat a high protein breakfast every morning. It will stabilize your blood sugar and get you off to a good start. Try a broccoli and mushroom omelet made with organic eggs, for example.
  • Try to keep your total glycemic load (see attached chart) for the day below 80 if you are a healthy weight and below 25 if you are over weight.


  • Avoid all grains, including corn. 1-2 cups of organic long grain brown rice is ok 1 meal per day.
    • This is one of the most important steps you can take.
    • Grains feed bad bacteria in your gut.
    • Grains cause breakdown of your gut cells by stimulating release of Zonulin, which “opens” the border between your gut cells allowing foreign proteins into your blood. Your immune system treats these foreign proteins as “invaders”, which over time leads to chronic inflammation and many of the autoimmune disorders we suffer from in modern society.
    • Grains throw off the ratio of omega 6 and omega 3 fats, which are a large predictor of risk for chronic illness.  Omega 6:Omega 3 should be about 3.5-5:1, most Americans are 25:1!
    • Grains contain phytic acid which decreases absorption of calcium, magnesium, and zinc
    • Grains cause an acidic pH balance which causes inflammation leading to bone and muscles loss
  • Avoid too many beans. Beans contain lectins, which causes breakdown of gut tissue via Zonulin (see grains for explanation).
  • Avoid GMOs. They DO cause health problems. 90% of corn and soy are GMO and are injected with a virus/bacteria that cause the stomach of bugs to explode when consumed! How do you think this effects your stomach over time?
  • Avoid foods that are both high glycemic index and glycemic load (see attached chart).
  • Avoid processed foods, trans fats, caffeine, and high fructose corn syrup. All increase insulin resistance and inflammation.
  • Avoid potatoes and other white foods, like white rice, sugar and table salt (sea salt is OK and full of healthy trace minerals needed for healthy function).
  • Avoid dairy and soy as much as possible.
  • Avoid meat and eggs from grain fed animals. They contain unhealthy inflammatory saturated fats.
  • Avoid artificial sweeteners, they tend to increase appetite and sugar cravings.

What is the Glycemic Index? The majority of your food should be zero or very low glycemic index.

The Glycemic Index (GI) is one the best tools for recovering from or preventing insulin resistance. It measures how quickly foods breakdown into sugar in your bloodstream. High glycemic foods turn into blood sugar very quickly, stimulate an overproduction of insulin, and can raise triglyceride levels. Starchy foods like potatoes are a good example. Potatoes have such a high GI rating; it’s almost the same as eating table sugar.

What is the Glycemic Load (GL)?

The GI tells you how fast foods spike your blood sugar. But the GI won’t tell you how much carbohydrate per serving you’re getting. That’s where the Glycemic Load is a great help. It measures the amount of carbohydrate in each service of food. Foods with a glycemic load under 10 are good choices—these foods should be your first choice for carbs. Foods that fall between 10 and 20 on the glycemic load scale have a moderate affect on your blood sugar. Foods with a glycemic load above 20 will cause blood sugar and insulin spikes. Try to eat those foods sparingly.

Food Glycemic Index Serving Size (g) Glycemic Load
Honey 87 2 Tbs 17.9
Jelly Beans 78 1 oz 22
Snickers Bar 68 60g (1/2 bar) 23
Table Sugar 68 2 Tsp 7
Strawberry Jam 51 2 Tbs 10.1
Peanut M&M’s 33 30 g (1 oz) 5.6
Dove Dark Chocolate Bar 23 37g (1 oz) 4.4
Corn Bread 110 60g (1 piece) 30.8
French Bread 95 64g (1 slice) 29.5
Corn Flakes 92 28g (1 cup) 21.1
Corn Chex 83 30g (1 cup) 20.8
Rice Krispies 82 33g (1.25 cup) 23
Corn pops 80 31g (1 cup) 22.4
Donut (lrg glazed) 76 75g (1 donut) 24.3
Waffle (homemade) 76 75g (1 waffle) 18.7
Grape Nuts 75 58g (1/2 cup) 31.5
Bran Flakes 74 29g (3/4 cup) 13.3
Graham Cracker 74 14g (2 sqrs) 8.1
Cheerios 74 30g (1 cup) 13.3
Kaiser Roll 73 57g (1 roll) 21.2
Bagel 72 89g (1/4 in.) 33
Corn tortilla 70 24g (1 tortilla) 7.7
Melba Toast 70 12g (4 rounds) 5.6
Wheat Bread 70 28g (1 slice) 7.7
White Bread 70 25g (1 slice) 8.4
Kellogg’s Special K 69 31g (1 cup) 14.5
Taco Shell 68 13g (1 med) 4.8
Angel food cake 67 28g (1 slice) 10.7
Croissant, Butter 67 57g (1 med) 17.5
Muselix 66 55g (2/3 cup) 23.8
Oatmeal, Instant 65 234g (1 cup) 13.7
Rye bread, 100% whole 65 32g (1 slice) 8.5
Rye Krisp Crackers 65 25 (1 wafer) 11.1
Raisin Bran 61 61g (1 cup) 24.4
Bran Muffin 60 113g (1 med) 30
Blueberry Muffin 59 113g (1 med) 30
Oatmeal 58 117g (1/2 cup) 6.4
Whole wheat pita 57 64g (1 pita) 17
Oatmeal Cookie 55 18g (1 large) 6
Popcorn 55 8g (1 cup) 2.8
Pound cake, Sara Lee 54 30g (1 piece) 8.1
Vanilla Cake and Vanilla Frosting 42 64g (1 slice) 16
Pumpernickel bread 41 26g (1slice) 4.5
Chocolate cake w/chocolate frosting 38 64g (1 slice) 12.5
Gatorade Powder 78 16g (.75 scoop) 11.7
Cranberry Juice Cocktail 68 253g (1 cup) 24.5
Cola, Carbonated 63 370g (12oz can) 25.2
Orange Juice 57 249g (1 cup) 14.25
Hot Chocolate Mix 51 28g (1 packet) 11.7
Grapefruit Juice, sweetened 48 250g (1 cup) 13.4
Pineapple Juice 46 250g (1 cup) 14.7
Soy Milk 44 245g (1 cup) 4
Apple Juice 41 248g (1 cup) 11.9
Tomato Juice 38 243g (1 cup) 3.4
Baked Beans 48 253g (1 cup) 18.2
Pinto Beans 39 171g (1 cup) 11.7
Lima Beans 31 241g (1 cup) 7.4
Chickpeas, Boiled 31 240g (1 cup) 13.3
Lentils 29 198g (1 cup) 7
Kidney Beans 27 256g (1 cup) 7
Soy Beans 20 172g (1 cup) 1.4
Peanuts 13 146g (1 cup) 1.6
Potato 104 213g (1 med) 36.4
Parsnip 97 78g (1/2 cup) 11.6
Carrot, raw 92 15g (1 large) 1
Beets, canned 64 246g (1/2 cup) 9.6
Corn, yellow 55 166g (1 cup) 61.5
Sweet Potato 54 133g (1 cup) 12.4
Yam 51 136g (1 cup) 16.8
Peas, Frozen 48 72g (1/2 cup) 3.4
Tomato 38 123g (1 med) 1.5
Broccoli, cooked 0 78g (1/2 cup) 0
Cabbage, cooked 0 75g (1/2 cup) 0
Celery, raw 0 62g (1 stalk) 0
Cauliflower 0 100g (1 cup) 0
Green Beans 0 135g (1 cup) 0
Mushrooms 0 70g (1 cup) 0
Spinach 0 30g (1 cup) 0
Watermelon 72 152g (1 cup) 7.2
Pineapple, raw 66 155g (1 cup) 11.9
Cantaloupe 65 177g (1 cup) 7.8
Apricot, canned in light syrup 64 253g (1 cup) 24.3
Raisins 64 43g (small box) 20.5
Papaya 60 140g (1 cup) 6.6
Peaches, canned, heavy syrup 58 262g (1 cup) 28.4
Kiwi, w/ skin 58 76g (1 fruit) 5.2
Fruit Cocktail, drained 55 214g (1 cup) 19.8
Peaches, canned, light syrup 52 251g (1 cup) 17.7
Banana 51 118g (1 med) 12.2
Mango 51 165g (1 cup) 12.8
Orange 48 140g (1 fruit) 7.2
Pears, canned in pear juice 44 248g (1 cup) 12.3
Grapes 43 92g (1 cup) 6.5
Strawberries 40 152g (1 cup) 3.6
Apples, w/ skin 39 138g (1 med) 6.2
Pears 33 166g (1 med) 6.9
Apricot, dried 32 130g (1 cup) 23
Prunes 29 132g (1 cup) 34.2
Peach 28 98g (1 med) 2.2
Grapefruit 25 123g (1/2 fruit) 2.8
Plum 24 66g (1 fruit) 1.7
Sweet Cherries, raw 22 117g (1 cup) 3.7
Cashews 22
Almonds 0
Hazelnuts 0
Macademia 0
Pecans 0
Walnuts 0
Ice Cream (Lower Fat) 47 76g (1/2 cup) 9.4
Pudding 44 100g (1/2 cup) 8.4
Milk, Whole 40 244g (1 cup) 4.4
Ice Cream 38 72g (1/2 cup) 6
Yogurt, Plain 36 245g (1 cup) 6.1
Beef 0
Chicken 0
Eggs 0
Fish 0
Lamb 0
Pork 0
Veal 0
Deer-Venison 0
Elk 0
Buffalo 0
Rabbit 0
Duck 0
Ostrich 0
Shellfish 0
Lobster 0
Turkey 0
Ham 0

*Nutritional supplements are important, but they need to be prescribed on an individual basis because each person has different supplemental needs based on their lifestyle, environmental, and genetic influences.

**This guide is a compilation of information I have put together based on clinical results, teachings of various healthcare practitioners, journal papers, seminars, research, etc. that I have studied and learned from over the years. Thank you, to all that have contributed to my education. This is not new information; it is just a compilation of action steps to help optimize your and guide your eating habits. The healthy eating guide is a foundation; if you have allergies or food sensitivities you may need to modify this guide. The healthy eating guide is not intended to treat or cure any disease or malady, but to provide you with a healthy stable eating plan that propels your innate healing ability.



Resources for healthy shopping and other information:


  • For a Non-GMO shopping guide visit:
  • you can find: guide to healthy cosmetics, shoppers guide to pesticides, water filter buying guide, sunscreen guide, bug repellent guide, good food on a tight budget guide, bottled water scorecard.



For a consult with Dr. Miller please go to


  1. Hey, Doc…..
    I was wondering why Cashews are the only nut with a GI…..??
    I eat almost exclusively cashews, with the occasional peanut trail mix once in a while.
    Not sure *why* I like cashews so much, but there’s probably something my body is trying to tell me. (I really don’t care all that much for peanut M&Ms…nor crunchy peanut butter….or even just cocktail peanuts.)
    So, I saw they were the only nut with a GI and was wondering if that is so, or just a lack of information?

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