Good Foods List
It seems everyday we hear new reports of the harmful effects of certain foods. Many people ask, "What's left to eat?"
Here is a basic guide to a healthy diet.
"I feel wonderful! I have
more energy and my clothes
not only fit but some are now
too big for me. I have
learned to make better food
choices and I am committed
to following my supplement
~Gail P., New Britain
"I was overweight and felt
uncomfortable in all of my
PROTEIN: ORGANIC/GRASS FED/ FREE RANGE WHEN POSSIBLE
* Beef, lamb, veal, lean pork, buffalo
*Chemical free chicken, turkey, cornish hen.
*No lunch meat or cured meats with nitrites or MSG
SEAFOOD: Any fish or shellfish, fresh or frozen
*Homemade breaded fish, using whole wheat bread crumbs or coconut or almond oil
EGGS: Fertile, free range or organic eggs
OTHER PROTEINS: Legumes
NUTS & SEEDS: Natural nuts and seeds, almonds, cashews, walnuts, pumpkin seeds, sunflower seeds, etc., raw and dry roasted
*Natural nut butters where oil rises to the top-avoid commercial brands (containing hydrogenated oils and sugar), best is almond butter.
Note: Make sure you get adequate protein each day. If you have questions on this buy and read: Protein Power, by Eades and Eades.
DAIRY: (PROTEIN AND FAT)
*Replace cow's milk with rice or almond milk (low sugar)
*Butter (NO MARGARINE!!)
*Cheese (raw and/or organic), Cottage cheese
*Yogurt Plain, organic and without added sugar.
*Butter (NO MARGARINE, IT'S HYDROGENATED!) no butter substitutes
*Fresh Flaxseed oil, lowers cholesterol (never heat it)
*Olive oil, cold pressed
*Coconut oil, grape seed oil
*Raw or steamed vegetables, preferably organic and low carbohydrate veggies, 3-5 servings per day
*All homemade soups or frozen soups from the health food store.
*AVOID starchy veggies (potatoes, yams, corn, squash, peas) more than 1-2 times per week, or less if you are on a more stringent carbohydrate restriction
SALADS: Raw vegetable salads
*Salad dressings - use any cold pressed oil with apple cider vinegar or lemon juice, Italian dressing made with fresh (preferably organic) ingredients, Paul Newman's are good. (Also see CONDIMENTS)
*Natural herbs and spices
* Celtic Sea Salt, Real Salt, Himalayan Salt
*Apple cider vinegar, lemon juice, or rice vinegar. Mustard, low-sugar ketchup or health food store brand, low-sugar steak sauce
*Homemade or health food store, cold pressed mayonnaise
GRAINS: (Limited quantities ONLY):
*Organic, sprouted grain bread: "Ezekiel"
*Whole grain breads/crackers
*Whole grains - brown rice, quinoa, bulgar, millet
*Whole grain cereals, pastas - i.e. shredded wheat, oatmeal, health store cereals (organic is best!)
Note: Whole grain must be listed as the FIRST ingredient, avoid breads containing hydrogenated oils: avoid eating more than 1-2 servings per day (less if advised by your nutritionist) Sprouted grain "Ezekiel" breads are recommended and available at local health food stores.
*Fresh organically grown fruits
*Fresh fruit or vegetable juices, diluted 50% with water
*V-8 and tomato juice (low sodium)
Note: Only 1-2 servings per day or LESS or advised by your practitioner
SWEETENERS: Not advised at all. But if you must, limit to limited amounts of the following, in consultation with your consultant
*Pure Maple Syrup
*Organic, herb teas
*Roasted chicory, replacement for coffee
*Lemon water without or with powdered stevia
*Avoid tap water, drink filtered water
*Fresh fruit with yogurt and raw honey or fresh fruit
*Plain gelatin-add fruit
*Brown rice pudding made with raw honey or powdered stevia and rice milk
*Sorbet made from fresh fruit, no added sugar/fructose
SNACKS/TREATS FOR KIDS (also see DESSERTS)
*Popsicles for children (use natural fruit juices or black cherry concentrate)
*Fruit juice sweetened treat (cookies, bars, rice ice cream)
*Whole grain chips/crackers (NO HYDROGENATED OILS!)
NOTE: IF YOU ARE ON A CARBOHYDRATE RESTRICTED DIET, YOU SHOULD STUDY THE CARBOHYDRATE GRAM COUNTER IN THE BOOK, PROTEIN POWER, OR OTHER SIMILAR REFERENCES, & APPROPRIATELY RESTRICT THE AMOUNTS OF FRUITS, GRAINS & OTHER HIGH CARBOHYDRATE FOODS. KEEPING A WEEKLY FOOD INTAKE DIARY & REVIEWING THIS WITH YOUR CLINICAL NUTRITIONIST REGULARLY IS THE KEY TO LEARNING HOW TO MANAGE YOUR CARBOHYDRATE CONSUMPTION.
PERSONS WITH ALLERGY RESTRICTED DIETS SHOULD ALSO MAKE THE APPROPRIATE MODIFICATIONS TO THE ABOVE RECOMMENDED FOODS.