Macronutrients - Fat, protein, carbs, calories.

50 - 60% of calories from Low Glycemic Carbs, such as Sucrose, Al Dente pasta in moderation, cooked with resistance to the teeth, whole grains

30% of calories from unsaturated fat, particularly monounsaturated. sat fat is no more than 5%, polyunsaturated less than 5%. Polyunsaturated fat can sap Healthy cholesterol out of your blood stream, and is unstable, usually turning into carcinogenic compounds under fluorescent light.

10% of calories from protein, particularly plant protein that is raw. Cooked protein breaks down into carcinogenic compounds. Burning protein as a fuel is unclean.

The brain needs a constant supply of glucose that's converted from other carbs, but not a lot at once.

Micronutrients - vitamins, minerals, plant compounds, fiber

Water Soluble - B C

B Complex Supplement - for Folate: regulates Homocysteine

C - if you're not getting many fruits in your diet about 200mg per day

Fat soluble - A D E K

A - best source is beta carotene from a fresh food source, brightly colored fruits, vegetables and dark leafy greens, not a carotenoid complex

D - a cholesterol derivative when exposed to sunlight makes it. Take 400 IU per day with a meal, needs fat to be absorbed

E - works in conjunction with Selenium (200mcg), would need a pound and half of nuts per day, must be supplemented. Tocotrienols and mixed Tocopherols.

Calcium - best from food sources, greens, bones, soy

Fiber - insoluble comes from wheat, whole grains, veggies, fruits. Soluble comes from oats (traps cholesterol). 40 Grams of fiber per day. Hi-Fiber: Beans, grains

Protective Phytochemicals - Plant compounds that reduce disease and cancer. Isoflavones from Soy have Estrogen-like effects, protect against menopause and estrogen receptors from environmental byproducts of plastic that have estrogenic effects. Might protect against prostate cancer

Green Tea - EGCG a tannin derivative, less in black tea. Even works topically. Pigments from fruits, red and purple.