what to eat

Slow Oxidizer Diet

Regardless of the oxidation type, there are some concepts of nutritional balancing that will benefit everyone.

It is critical to remember that the recommended diet on a nutritional balancing program is different depending on your oxidation rate. I also provide individual diet recommendations as part of an integrated Nutritional Balancing Program, along with supplements and additional detoxification procedures.

The results of a Hair Tissue Mineral Analysis, uncovers the oxidation type of an individual. The oxidation type, or sometimes called the metabolic rate, is an indicator of the speed in which energy is released from the body.

Balancing the oxidation rate is one of the top priorities of a Nutritional Balancing program in order to restore health and wholeness.

The following page includes:











    • 20% FATS AND OILS






  • 6-9 CUPS COOKED VEGETABLES… To reach this goal, you will need to eat cooked vegetables at least twice daily, and perhaps three times daily. Simple combinations are best for absorption. Include healthy spices and condiments to your food such as mustard, ginger, garlic and other herbs.

  • EAT A HIGH PROTEIN FOOD AT EACH MEAL... 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 bean and grain combinations and eggs. Increased protein intake is necessary in order to increase the metabolic rate and energy production.

  • AVOID HIGH PURINE PROTEIN... Sources of high purine protein include liver, kidney, heart, mackerel and salmon.

  • 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 total daily caloric intake. Excellent sources of unrefined carbohydrates include whole gluten-free grain products, legumes and root vegetables.

  • AVOID ALL SUGARS AND REFINED CARBOHYDRATES... This includes white and brown sugar, honey, candy, soda pop, cake, pastries, alcohol and white bread.

  • 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.

  • AVOID HIGH VITAMIN D CONSUMPTION... unless recommended by a physician.

  • REDUCE OR AVOID MILK AND MILK PRODUCTS... Due to elevated fat content and high levels of calcium, milk and milk products including "low-fat" milk should be reduced to no more than once every three to four days.

  • REDUCE FRUIT JUICE INTAKE... until the next evaluation. This includes orange juice, apple juice, grape juice and grapefruit juice. Note: Vegetable juices are acceptable.


  • Alcohol

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

  • Seafood – Fish, Scallops, Oysters etc.

  • Fried Foods

  • Refined Oils

  • Gluten

  • Torula Yeast

  • Dulse

  • Soy Flour


    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 all sources of high dietary fat and oil be reduced substantially until the next evaluation.

  • Salad Dressings

  • Cheese (most)

  • Tuna (canned in oil)

  • Butter

  • Avocado Oil

  • Coconut Oil

  • Pork

  • Peanut Butter

  • Salami

  • Walnuts

  • Avocado

  • Peanuts

  • Margarine

  • Almonds

  • Bologna

  • Hazelnuts

  • Knockwurst


  • Almonds

  • Canadian Bass

  • Beans/ Legumes –  Garbanzo, Lentils, Lima, Navy

  • Beef – Lean

  • Beef  Stew

  • Broth

  • Cheese – Mozzarella,  Cottage, Swiss, Monterrey

  • Lamb

  • Liverwurst

  • Peas

  • Seeds --  Sunflower, Pumpkin

  • Spinach

  • Roast – Chuck, Rump

  • Sausage - Lean

  • Vegetable Stew

  • Walnuts


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) upon metabolism.

  • Pinto Beans

  • Brown Rice

  • Navy Beans

  • Peas


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

  • Asparagus

  • Brazil Nut

  • Short Ribs

  • Lamb

  • Turkey Sirloin

  • Pumpkin Seeds

  • Round Steak

  • Eggs

Eating right for your Metabolic Type

Slow oxidizers require plenty of fresh cooked vegetables, two-three times daily. Its also important for them to include high quality animal protein at least once daily. They may have some complex carbohydrates such as brown rice, quinoa, but not wheat, barley, spelt, oats or rye. 

Eat at least three meals daily and do not skip meals.

It is very important for Slow oxidizers to have the majority of their plate filled with cooked vegetables, at least 70%. The rest of the diet for a slow oxidizer consists of smaller amounts of high-quality fats and oils, proteins, and some whole grains if they are well-tolerated.

This diet will seem very strict to some people. Generally, the closer one follows the diet, the better one feels.

If one is not already eating a healthy nourishing diet and consuming plenty of vegetables is difficult, shift slowly if you need to, substituting healthier foods for the less healthy ones, multiplying your results with the power of adding. 

Foods to avoid include all processed sugars, honey, most fruit, fruit juices, fruit smoothies, raw meat, overcooked meat and eggs, and refined starches.

For best results, if you have a slow oxidation rate as indicated by a HTMA, eat as follows:


Organically grown, high quality food is the basis for all diet suggestions. If one cannot afford Organic, please try to at least purchase the "dirty dozen" organically as much as possible, the "clean-fifteen" can be purchased conventionally.

70% of your total daily quantity of food eaten should be cooked vegetables. Slow Oxidizers will need to eat these at least twice and preferably three or four times daily. Eat them in simple combinations for best absorption.

  1. 40% protein, mainly of animal origin.

  2. 30% complex carbohydrates. These include brown rice, millet, quinoa, amaranth and others. However, avoid all wheat products and ideally avoid all gluten.

  3. 20% high-quality fats and oils. If possible, they should contain omega-3 fatty acids found in such foods as sardines, raw dairy products and grass-fed meats.

  4. Add healthy spices and condiments to your food such as mustard, tarragon, ginger, garlic and other nutritious herbs. Avoid rancid and old herbs that have been in the pantry for ages as these diminish in both flavour and healing compounds.

  5. Minimal simple carbohydrates. These are fruits, fruit juices, honey, maple sugar, agave nectar, other sugars, and all other sweets.

  6. Minimal chemical-laden and fast, heavily processed foods.


Natural, hormone-free meats are best. Have 4-5 ounces of protein twice daily, and less for children depending on their size. The best protein foods are:

Red meats: Lamb and wild game of all kinds are best. Wild game and lamb contain some omega-3 oils, as well. Lamb from the supermarket is usually fine. Once a week you may have a meal with naturally-raised beef. Almost all beef is quite hybridized today. For this reason, it is not quite as good a food

Poultry: Naturally-raised chicken, turkey and some duck if available. Natural chicken and turkey sausage are also okay, but not as good as fresh meat.

Eggs: Eat healthy pasture eggs preferably from a farm, up to about 12 per week or perhaps a few more in some cases. Always cook eggs lightly so the yolks are runny. Soft boiled or poached are best, always with the yolk runny.

Raw Dairy: An excellent food for most people is some raw goat milk, raw goat cheese, or raw goat yogurt. Cow’s dairy is not quite as good, although raw cream and butter are excellent. You may also have some raw kefir and full-fat raw yogurt. If you cannot find raw dairy, which is sometimes called "bath milk", organic dairy products are the next best.

Fish and seafood: Sardines are an excellent food. They are a rich source of omega-3 fatty acids, vitamin D, calcium, selenium, RNA and DNA, in addition, their skin, bone and organ meat are helpful for most people. Also, they are generally small and mercury does not usually accumulate in them to any great extent. All other fish, sadly, along with seafood, are not recommended, as they are all contaminated with mercury today. If one eats 3 cans of sardines weekly, no additional supplemental omega-3 fatty acids or vitamin D should be needed.

Dried beans: Once per day you may have dried beans that have been soaked and wellcooked.

Up to 1 cup. Lentils and black beans are among the best. Others include pintos, split peas, black-eyed peas, kidney beans and others

Protein sources that are best to be avoided:

  1. Protein powders and drinks. If you must have some, use protein powder, use pure whey concentrate or colostrum. Whole protein foods listed above are preferable to powders and liquids that generally consist of horrible food combinations, toxic substances, generally contain much less nutrition than the whole food, and are eaten in a hurry, rather than cooked, eaten warmed, and chewed thoroughly for proper absorption.

  2. Peanuts. May contain aflatoxin, and often oxidised oils and for these reasons are not recommended.

  3. All medium-sized and especially all large fish. Fish such as tuna, shark, ahi, mahi mahi, halibut, game fish and even salmon, except on occasion, are too high in mercury to be eaten.

  4. All shellfish. These are too high in toxic metals in almost all areas of the world as they are caught close to shore.

  5. All pork, ham, bacon, pork rinds, pig intestine used in sausage, and other pig products. These often contain parasite eggs, no matter how well cooked they are.

  6. Most processed meats. These include most hot dogs, bologna, salami and sausages. Most contain toxic chemical additives and are often not fresh enough. 100% natural processed meats with no additives are okay, though not ideal, but only if made without any pig products. Note that pig intestines are usually used to make all types of sausages and some hot dogs. Also, so called "cultured celery extract" should be avoided.

  7. Nuts and seeds. Nuts and seeds are not highly recommended foods because they are quite yin and slightly toxic

30% complex carbohydrates.

These include organic blue corn or organic yellow corn tortillas or tortilla chips, brown rice or even a little white Basmati rice, quinoa, millet, buckwheat, and amaranth. Most people should avoid all gluten-containing grains such as wheat, barley, rye, and oats as gluten is a general irritant to the body. Pasta or noodles can be eaten that are made from beans, rice, corn or quinoa.

Avoid all wheat products, including organic whole wheat, flour products and all prepared foods made with wheat.

Wheat is too hybridized today and not a quality food like it once was. It is irritating to the intestines (contact dermatitis), high in phytic acid (blocks calcium absorption), has a lower protein content and a high content of glutamic acid, which is irritating to many people.

20% Fats And Oils

Eat about 1-2 tablespoons of quality fat daily. Those with sympathetic dominance pattern need a little more. Excellent sources are meats such as dark meat chicken, dark meat turkey, lamb, wild game, eggs, butter, olive oil, some beef, perhaps, and raw or organic dairy products such as whole milk or full-fat yogurt or full-fat cheeses.

Less recommended sources of fats and oils are the oils of olive, coconut, flax seed, hemp, sesame and other seeds, nuts and nut butters.

Minimal refined vegetable oil is okay, but not ideal. These are oils such as corn, safflower, sunflower, canola and soy. At this time, i have not found a blue corn chip which is not made with one of these oils. (update 2018/2/2: There is one company in australia, named Dona Cholita.) 

Eat sparingly of most tropical fats include coconut oil, palm oil and avocado oil. These are fine in small amounts only and are much more preferred than other oils. However, at this time many oils are rancid and form heterocyclamines and acrylamides when cooked and are carcinogenic. 

Other oily foods that can be eaten on occasion are raw or toasted almond or other nut butters.

Avoid poor quality oils such as those found in fast-food French fries, restaurant deep-fried foods, margarine, shortening, bacon, lard and other butter substitutes. Also avoid processed and canned meats that often contain oxidized fats. An example of this would be sardines in olive oil, it is preferable for sardines to be stored in water.

If you are very concerned with high cholesterol:

Cholesterol will normalize on a nutritional balancing program in almost all cases without the need for dietary restriction.

little to no simple carbohydrates.

These include fruits, fruit juices, sugars, honey, maple sugar and other sweets. Fruit, unfortunately, causes many problems today. Reasons for this are:

  1. high in sugar so it upsets the blood sugar.

  2. contains fruit acids that upset the digestion.

  3. favors the growth of candida albicans and other yeasts and fungi in the body,

  4. often sprayed with pesticides even if labeled organic.

  5. often low in nutrients today due to hybridization.

Most of our clients feel much better avoiding all fruit. It is okay to eat a few berries occasionally, but fruit is not really permitted with the nutritional balancing program.

Avoid all foods if the first four ingredients are either sugar, honey, dextrose, glucose, fructose, corn syrup, rice bran syrup, chocolate, fruit juice sweetened, or malt sweetener.

Also avoid candy, cookies, cakes, pastries, ice cream, soda pop and other sweet prepared foods. These cause wide fluctuations in blood sugar and insulin levels, and contain toxins which are not supportive to the nourishment and development.

Artificial sweeteners

Try to avoid artificial sweeteners such as Nutrasweet, aspartame, Equal, Splenda, saccharin or other artificial or non-caloric sweeteners. If you must use a sweetener, use a very small amount of xylitol, mannitol, monkfruit or stevia.

Weaning off sweets may take some time but is well worth the effort.

0% commercialized chemical-laced “junk” foods and “fast” foods

 These are of much poor in nutritional quality, in general, and are often irritating or toxic for the body. These "food-stuffs" make up the bulk of most restaurant food, and occupy the middle isles of the supermarkets. They cost more for what you get, and will ruin your health.

Eating Out

Eating in restaurants is not recommended unless you have absolutely no other choices. Problems with eating out are:

  1. limited food choices,

  2. cleanliness and safety problems,

  3. low food quality,

  4. light pollution,

  5. hidden chemical additives, and

  6. noisy environments that are not ideal for digestion. The best restaurants are those that offer plenty of cooked vegetables such as Chinese, Vietnamese, East Indian, and Thai restaurants. Although some are not very clean, but many are acceptable..

Less recommended are Mexican restaurants, as they usually serve too many carbohydrates and not nearly enough cooked vegetables. If one orders extra vegetables these restaurants are acceptable.

Italian often offers too much wheat and salads, and not enough cooked vegetables, but sometimes higher-end Italian restaurants offer meat and vegetable dishes.

Even worse are most fast-food and chain restaurants. These restaurants often cut corners, and serve up too many chemicals and junk foods.

When eating out, always ask for what you want

Ask for double or triple orders of cooked vegetables. If bread is served, ask that it be taken away, or replaced with a more nourishing option. 


More Information

For more information regarding the oxidation rate or the nutritional balancing diet, please visit Dr Wilson's website at www.Drlwilson.com

You can also read about the oxidation rate at www.arltma.com