|
PROTEINS |
 |
|
ANIMAL SOURCE PROTEINS - 2 servings daily |
Chicken**......3 oz
Eggs**......2
Yogurt......3 oz
(skim milk with live bacterial culture) |
|
Turkey**......3 oz
Fish......4.5 oz
Red Meat**......3 oz |
|
OR |
|
|
|
VEGETABLE SOURCE PROTEINS - 2 servings daily |
Adzuki Beans......½ c
Black Beans......½ c
Black-eyed Peas......½ c
Fava Beans (Broad Beans)......½ c
Garbanzo Beans (Chickpeas)...½ c
Kidney Beans......½ c |
|
Lentils......½ c
Lima Beans......½ c
Pinto Beans......½ c
Soy Milk (unsweetened)......1 c
Soybeans......½ c
Tofu......½ c |
| |
|
|
|
CARBOHYDRATES |
|
|
FRUIT - 3 servings daily |
Apple......1 sm.
Apricots......2 med.
Banana......½ sm.
Blackberries......½ c
Blueberries......½ c
Cherries......10 lg.
Dates......2
Grapes......12
Figs (sulphite free)......3 med.
Kiwi Fruit......1 |
|
Melons (all types)......1 c
Papaya......½ c
Pear......1 sm.
Pineapple......½ c
Prunes (sulphite free)......2 med.
Plums......2 med.
Raisins (sulphite free)......1 tbsp.
Raspberries......½ c
Strawberries......½ c |
| |
|
|
VEGETABLES - minimum 5 servings daily
(Raw, baked or lightly steamed) |
Artichoke......1 med.
Arugula......1 c
Asparagus......½ c
Beet Greens......1 c
Beets......½ c
Bell Peppers (all types)......½ c
Broccoli......½ c
Brussels Spouts......½ c
Cabbage......½ c
Carrots......½ c
Cauliflower......½ c
Celery......1 stalk
Cucumber......½ c
Dandelion Greens......1 c |
|
Eggplant......½ c
Garlic......unlimited
Kale......½ c
Leafy Greens......½ c
Onions......unlimited
Parsley......unlimited
Peas (all types)......½ c
Radishes......10
Spinach......½ c
Sprouts......1 c
Squash......½ c
Sweet Potato......½ c
Tomato......½ c
Zucchini......½ c |
| |
|
|
| WHOLE GRAINS - 4 servings daily |
Barley......½ c
Brown Rice......½ c
Buckwheat......½ c
Bulgar Wheat......½ c
Kamut......½ c
Millet......½ c |
|
Oats (slow cooking)......½ c
Quinoa......½ c
Rye......½ c
Spelt......½ c
Wild Rice......½ c |
| |
|
|
| FATS |
|
| FATS and OILS - 1-2 servings daily (unrefined and cold pressed oils) |
Avocado......½ sm.
Butter (unsalted)......1 tbsp.
Flax, Sunflower, Walnut or Extra-Virgin Olive Oil......1 tbsp. |
| |
|
|
| NUTS and SEEDS - (Raw) 1-2 servings daily |
Almonds......8 med.
Brazil Nuts......5 med.
Coconut......2 oz.
Filberts (Hazelnuts)......6
Flax Seeds......2 tbsp.
Pecans......6 |
|
Pine Nuts......1 tbsp.
Pistachios......8
Pumpkin Seeds......2 tbsp.
Sesame Seeds......2 tbsp.
Sunflower Seeds......2 tbsp.
Walnuts......6 |
| Raw nut and seed butters (from list above)......2 tbsp. |
| |
|
|
| OTHER |
|
| BEVERAGES - In addition to your 8 glasses of water* |
- Fruit and vegetable juices (sodium free and unsweetened)
......max. 1 cup daily
- Coffee and Tea......max. 1 cup daily
- Green Tea......up to 3 cups per day
- Herbal Teas......unlimited
- Mineral Water......unlimited
|
| |
| HERBS and SPICES - Unlimited |
Allspice
Basil
Bay Leaf
Cayenne Pepper
Celery Seed
Cilantro
Cinnamon
Cumin
Dill
Dulse
Fennel Seed |
|
Garlic
Ginger
Kelp
Mace
Mint
Oregano
Parsley
Rosemary
Tarragon
Turmeric |
| |
|
|
| AVOID |
|
- Preservatives, colourings, flavourings, salt, sugars (in all their forms) and other sweeteners of any kind
- Hydrogenated, partially hydrogenated or refined fats and oils
- Frying, deep frying or overcooking your food
- All flours, ground grains, breads, pasta and cereals
- Condiments with added sugar, salt, colourings or flavourings
- Mushrooms, peanuts, white potatoes, farmed fish and yeast
- All dairy except plain yogurt (skim milk with live bacterial culture)
- Alcohol
* Purified water recommended whenever possible.
** Free range recommended whenever possible. |
| |
|
|
