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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 healthy diet.
MEATS: Coleman Beef, Laura's Lean 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 flour
OTHER PROTEINS: Tofu or Tempeh, Legumes
NUTS & SEEDS: Natural nuts and seeds, almonds,
cashews, walnuts, pumpkin seeds, sunflower seeds, etc.,
raw or 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 a question on this, buy and read the book Protein
Power, by Eades and Eades.
DAIRY: (PROTEIN AND FAT)
Replace cow's milk with rice or almond milk
Fertile, free range or organic eggs
Butter (NO MARGARINE!!)
Cheese (raw and/or organic), Cottage cheese
Yogurt without added sugar (Stoneyfield Farm)
FATS:
Butter (NO MARGARINE, IT'S HYDROGENATED!)
Fresh Flaxseed oil, lowers cholesterol
Olive oil, cold pressed
Fish oils
VEGETABLES:
Raw or steamed vegetables, preferably organic and
low carbohydrate veggies, 3-5 servings per day
All homemade soups or frozen soups form the health food
store
AVOID starchy veggies (potatoes, yams, corn, squash,
peas) more then 1-2 times per week, or less if you are on a
more stringent carbohydrate restriction
SALADS: Raw vegetable salads
Salad dressing - use any cold pressed oil with apple cider
vinegar or lemon juice, try homemade or Heinz brand, cold
pressed, mayonnaise), Italian dressings made with fresh
(preferably organic) ingredients, Paul Newman's are good.
(Also see CONDIMENTS)
CONDIMENTS:
Natural herbs and spices
Spike, Celtic Sea Salt
Apple cider vinegar, lemon juice, or rice vinegar Mustard,
low-sugar ketchup or health food store brand, low-sugar
steak sauce
GRAINS: (Limited quantities ONLY)
Organic, sprouted grain bread: “Ezekial”
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" and "Alvarado Street
Bakery" bread are recommended and are available at
Hannaford's on Quaker Road and local health food stores
FRUITS:
Fresh organically grown fruits
Fresh fruit or veg juices, diluted 50% with water
V-8 and tomato juice (low sodium)
Note: Only 1-2 servings per day of LESS if advised by your
consultant
SWEETENERS:
Not advised at all. But if you must, limit to limited amounts
of the following, in consultation with your consultant
Stevia
Sweat n' Safe
Raw Honey
Pure Maple Syrup
Fresh Fruit
BEVERAGES:
Organic, herb teas (have the doctor muscle test these)
Roasted chicory, replacement for coffee
Lemon water without or with powdered white Stevia
Avoid tap water, drink filtered water
DESSERTS: (OCCASIONALLY)
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 or soy milk
Sorbet made from fresh fruit, no added sugar/fructose
SNACKS / TREATS FOR KIDS: (also see DESSERTS)
Popsicle's, for children (use natural fruit juices or black
cherry concentrate)
Fruit juice sweetened treat (cookies, bars, rice ice cream)
Fresh fruit
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, AND APPROPRIATELY RESTRICT
THE AMOUNTS OF FRUITS, GRAINS AND OTHER HIGH
CARBOHYDRATE FOODS.
KEEPING A WEEKLY FOOD INTAKE DIARY AND
REVIEWING THIS WITH YOUR CLINICAL NUTRITIONIST
REGULARLY IS THE KEY TO LEARNING HOW TO MANAGE
YOUR CARBOHYDRATE CONSUMPTION.
PERSONS ON ALLERGY RESTRICTED DIETS SHOULD
ALSO MAKE THE APPROPRIATE MODIFICATIONS TO THE
ABOVE RECOMMENDED FOODS.
DIETARY CONSULTATIONS ARE AVAILABLE WITH ONE OF
OUR HIGHLY TRAINED STAFF MEMBERS FOR FURTHER
EDUCATION AND RECOMMENDATIONS.
harmful effects of certain foods.
Many people ask "What's left to eat?"
Here is a basic guide to healthy diet.
MEATS: Coleman Beef, Laura's Lean 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 flour
OTHER PROTEINS: Tofu or Tempeh, Legumes
NUTS & SEEDS: Natural nuts and seeds, almonds,
cashews, walnuts, pumpkin seeds, sunflower seeds, etc.,
raw or 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 a question on this, buy and read the book Protein
Power, by Eades and Eades.
DAIRY: (PROTEIN AND FAT)
Replace cow's milk with rice or almond milk
Fertile, free range or organic eggs
Butter (NO MARGARINE!!)
Cheese (raw and/or organic), Cottage cheese
Yogurt without added sugar (Stoneyfield Farm)
FATS:
Butter (NO MARGARINE, IT'S HYDROGENATED!)
Fresh Flaxseed oil, lowers cholesterol
Olive oil, cold pressed
Fish oils
VEGETABLES:
Raw or steamed vegetables, preferably organic and
low carbohydrate veggies, 3-5 servings per day
All homemade soups or frozen soups form the health food
store
AVOID starchy veggies (potatoes, yams, corn, squash,
peas) more then 1-2 times per week, or less if you are on a
more stringent carbohydrate restriction
SALADS: Raw vegetable salads
Salad dressing - use any cold pressed oil with apple cider
vinegar or lemon juice, try homemade or Heinz brand, cold
pressed, mayonnaise), Italian dressings made with fresh
(preferably organic) ingredients, Paul Newman's are good.
(Also see CONDIMENTS)
CONDIMENTS:
Natural herbs and spices
Spike, Celtic Sea Salt
Apple cider vinegar, lemon juice, or rice vinegar Mustard,
low-sugar ketchup or health food store brand, low-sugar
steak sauce
GRAINS: (Limited quantities ONLY)
Organic, sprouted grain bread: “Ezekial”
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" and "Alvarado Street
Bakery" bread are recommended and are available at
Hannaford's on Quaker Road and local health food stores
FRUITS:
Fresh organically grown fruits
Fresh fruit or veg juices, diluted 50% with water
V-8 and tomato juice (low sodium)
Note: Only 1-2 servings per day of LESS if advised by your
consultant
SWEETENERS:
Not advised at all. But if you must, limit to limited amounts
of the following, in consultation with your consultant
Stevia
Sweat n' Safe
Raw Honey
Pure Maple Syrup
Fresh Fruit
BEVERAGES:
Organic, herb teas (have the doctor muscle test these)
Roasted chicory, replacement for coffee
Lemon water without or with powdered white Stevia
Avoid tap water, drink filtered water
DESSERTS: (OCCASIONALLY)
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 or soy milk
Sorbet made from fresh fruit, no added sugar/fructose
SNACKS / TREATS FOR KIDS: (also see DESSERTS)
Popsicle's, for children (use natural fruit juices or black
cherry concentrate)
Fruit juice sweetened treat (cookies, bars, rice ice cream)
Fresh fruit
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, AND APPROPRIATELY RESTRICT
THE AMOUNTS OF FRUITS, GRAINS AND OTHER HIGH
CARBOHYDRATE FOODS.
KEEPING A WEEKLY FOOD INTAKE DIARY AND
REVIEWING THIS WITH YOUR CLINICAL NUTRITIONIST
REGULARLY IS THE KEY TO LEARNING HOW TO MANAGE
YOUR CARBOHYDRATE CONSUMPTION.
PERSONS ON ALLERGY RESTRICTED DIETS SHOULD
ALSO MAKE THE APPROPRIATE MODIFICATIONS TO THE
ABOVE RECOMMENDED FOODS.
DIETARY CONSULTATIONS ARE AVAILABLE WITH ONE OF
OUR HIGHLY TRAINED STAFF MEMBERS FOR FURTHER
EDUCATION AND RECOMMENDATIONS.
Good Foods List