Food Sequencing & Meal Spacing
by Dr. David Klein

In addition to selecting the highest possible quality of delicious whole foods, the dedicated health enthusiast is wise to keep food combining, sequencing and spacing in mind each day. Each factor is vital to the digestion of our food, efficient nutrient delivery, sustained energy, internal cleanliness and longevity. It’s not just what we eat—how we eat is equally crucial to health.

At first, it may sound like I am making this too complicated and no longer fun, but, please, hang in there while I explain why and how a few guidelines of healthful eating will invariably become easier, more health-promoting, liberating and joyful than a more random approach. In fact, my acquaintances who follow this plan look 10 to 20 years younger than those of similar age who eat haphazard, omnivorous diets!

The beauty of food combining, sequencing and spacing is in its simplicity, i.e., eating simple meals—mostly mono meals—as we would (and originally did) in Nature. Since we are biologically fruit eaters, meals of delicious, fresh, ripe organic fruits, eaten with or without succulent green leafy vegetables, should comprise the majority of our diet. Here is my model for healthful eating:

One type of sweet fruit for breakfast—preferably the juiciest fruits to start—and a different type of fruit for each of the following two or three meals, eaten with or without greens or celery and taken in sufficient quantity to satiate (satisfy). When we are satiated, we have supplied the calories (fuel) we need for a few hours of sustained activities.

A choice of either (again) one type of sweet fruit with or without leafy greens or celery, or a simple salad or slaw of your choice of vegetables, fruit-vegetables (such as tomato and bell pepper) with, optionally, one to two ounces of a fatty food: avocado, nuts or seeds. The fatty foods can be salad additions in whole or blended dressing forms.

Thus, the best sequencing is: fruit-and-greens meals, then one last meal of either fruit-and-greens, or vegetables with or without fruit-vegetables and/or, optionally, a fatty food.

Is is most beneficial to space out our meals as long as is comfortably possible. Assuming we are not so fatigued that we need to take a nap to restore our nerve energy supply, the bodily sensations which tell us it is time to eat are a slightly uncomfortable feeling in the back of the throat and a dip in our physical and/or mental energy. Sweet, juicy foods, eaten in sufficient quantity, will typically quell hunger, replenishing the nutrients including, perhaps most importantly, water and sugar, which re-energize us. More simply stated, eat sufficient quantities of nutritious whole foods to keep your blood sugar and hydration at a level which assures sustained physical and mental performance.

How do you become adept at this? Practice, practice and more practice! Make it delicious and it will be fun. This gets easier as you listen more deeply to your body’s signals and as you simplify your meals. Disordered eating habits become a thing of the past, and a more fulfilling life is yours!