Probably the most important thing the average North American can do to improve his or her diet is to get more of fruits and vegetables, and in as wide a variety as possible. This will immediately put more vitamins, minerals, antioxidants, and anti-carcinogens into the body. Most fruits and vegetables also contain considerable quantities of fibre, which is important in keeping the muscles in the intestines toned and working well. In addition, quantities of fibre take longer for the digestive tract to process and therefore keep us feeling full for longer periods of time.

Another important thing the average North American can do to immediately improve his or her diet is to cut down on fats. There are fats and saturated oils hidden in many products on the shelves these days, so ferreting them out may take some vigilance.

Turning to chicken, turkey or toxin free fish will help cut down on the fat intake. Substituting with fruits and vegetables will do even more. Diets high in free fatty acids (too much omega-6 like sunflower and safflower oil) combined with high levels of insulin will increase levels of arachidonic acid and raise levels of bad eicosanoids (short range hormones) which will mediate inflammation and pain at the cellular level.

"On the other hand," (Randy Travis, Merritt 2000) raising omega-3 fatty acids (fish oils) raise the good eicosapentanoic acid levels to balance the bad eicosanoids. In summary, eat hormonally neutral mono-unsaturated fats (olives, nuts) so that cell membrane permeability is not affected for nutrients, antioxidants and hormones.

Water is something we rarely think about as being part of our diet, but it is a very necessary part. It is especially so since many of the liquids that we drink each day are diuretics, which means that they tend to increase the flow of urine. Things like coffee, tea, and alcohol are all diuretics. When you consume these beverages you may actually end up with a net loss of water in the body. This makes it all the more important that you drink plenty of water each day. Taking in enough water will ensure that dehydration does not become a problem, and it will provide an ideal internal medium in which the body can effect its countless chemical reactions. It will also allow you to better flush out toxins during exercise. At least 8 glasses of pure water (sometimes alkalinized) each day is recommended.