Balance Your Diet for a Balanced Life

Foods that are designed for our bodies are those in their most natural state. Processing and refining generally removes the good food value that our bodies require to maintain good health. Avoid foods that have been bleached or refined to an unnatural colour, such as white flour or white sugar.

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Foods eaten in the following combinations throughout the day will help your body maintain regular blood sugar levels that fall within a predetermined range. You will find that eating unbalanced combinations or not eating at regular intervals will cause you to have symptoms ranging from sluggishness and fuzzy thinking to hyperactivity. These can be signs that your intake of food is unbalanced. Prolonged eating habits of this nature will have a negative effect on your overall health.

Suggested Combinations

  • Protein 40%
  • Carbohydrates 30%
  • Fat 30%

Suggested Intervals of Every 5 Hours

  • Breakfast 7:00 AM
  • Lunch 12:00 PM
  • Snack 5:00 PM
  • Dinner 7:00 PM
  • Bedtime snack 10:00 PM

We suggest you read Enter the Zone by Barry Sears for more detailed information, or call us about signing up for our free nutrition seminar or consultation with our chiropractor in Stouffville, Dr. Richard Turner.

Helpful Ingredient Substitutes


  • Plain soy milk in equal amounts
  • Flavoured soy milk for cereals and desserts


In baking: 1 cup soy milk mixed with 2 teaspoons of lemon juice for every cup of buttermilk

Non-dairy soy cheeses available in natural food stores


  • Used for emulsifying, 1 tablespoon of lecithin replaces one egg
  • Liquid lecithin is better for baking
  • Lecithin granules are better for beverages
  • Powdered or liquid egg replacements available in natural foods stores

Flour for Non-Yeast Recipes
1 cup minus 2 tablespoons of whole wheat pastry flour or soft wheat flour


  • Sea salt in equal amounts for less sodium
  • For more flavour, 1 tablespoon of tamari or 2 tablespoons of miso

Herb and Vegetable Seasonings

  • Low-sodium seasonings available in natural foods stores
  • Replace 1 tablespoon fresh herbs with 1 teaspoon dried or 1/4 teaspoon ground

Replacements for 1 Cup of Sugar

  • 1/2 cup of brown rice syrup combined with 1/4 cup honey or fruit juice concentrate
  • 3/4 cup barley malt syrup
  • 3/4 cup apple juice concentrate
  • 3/4 cup maple syrup
  • 1/2 cup molasses
  • Sucanat in equal amounts 
  • As with honey, reduce the liquid content by 1/4 cup per 1 cup sugar replaced

Suggested Cookbooks

Stouffville Health Centre

6219 Main Street

Stouffville, ON L4A 8A4







Monday and Wednesday:
8 AM – 12 PM
2 PM – 8 PM
Tuesday and Thursday: 2 PM – 8 PM
Friday: 8 AM – 12 PM

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