Vegetables (5 a day min)

  • Arugula,
  • Asparagus
  • Avocados
  • Beets
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Purple Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard greens
  • Cucumbers
  • Eggplant
  • Fennel
  • Garlic
  • Green beans
  • Green peas
  • Kale
  • Leeks
  • Mushrooms, crimini
  • Mushrooms, shiitake
  • Mustard greens
  • Olives
  • Onions
  • Potatoes
  • Romaine lettuce
  • Sea vegetables
  • Spinach
  • Squash, summer
  • Squash, winter
  • Sweet potatoes
  • Swiss chard
  • Tomatoes
  • Turnip greens
  • Watercress
  • Yams

Eggs & Low-Fat Dairy 

  • Cheese, low-fat
  • Eggs
  • Milk, Skim cow's
  • Milk, goat
  • Yogurt plain

 

 

Natural Sweeteners ONLY

  • Agave
  • Blackstrap molasses
  • Cane juice
  • Honey
  • Maple syrup

 

 

Other

  • Green tea
  • Water (w fresh fruit or….)

Nuts & Seeds (1/2 cup max daily)

  • Almonds
  • Cashews
  • Flaxseeds
  • Olive oil, extra virgin
  • Peanuts
  • Pumpkin seeds
  • Pecans
  • Sesame seeds
  • Sunflower seeds
  • Walnuts

 

For EXAMPLE:

Cut up 5 veggies A DAY that go together well (broccoli, cauliflower, carrots, spinach, red peppers) shred or julienne. Use a 1-cup measure and Eat a cupful with an egg in morning, ½ cup kidney beans in afternoon and or ½ can tuna in evening.  Add a spice of choice to each.

 

Seafood (3 x per week min)

  • Cod
  • Halibut
  • Salmon
  • Sardines
  • Scallops
  • Shrimp
  • Tuna

Beans & Legumes

  • Black beans
  • Dried peas
  • Garbanzo beans (chickpeas)
  • Kidney beans
  • Lentils
  • Lima beans
  • Miso
  • Navy beans
  • Pinto beans
  • Soybeans (edemas)
  • Tempeh
  • Tofu

Grains

  • Barley
  • Bulgur
  • Brown rice
  • Buckwheat
  • Kasha
  • Millet
  • Oats
  • Quinoa
  • Rye
  • Spelt
  • Whole wheat
  • Wheat Berries
  

Fruits (3 a day min)

  • Apples
  • Apricots
  • Bananas
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cranberries
  • Figs
  • Grapefruit
  • Grapes
  • Kiwifruit
  • Lemon/Limes
  • Oranges
  • Papaya
  • Pears
  • Pineapple
  • Plums
  • Pomegranates
  • Prunes
  • Raisins
  • Raspberries
  • Strawberries
  • Watermelon

Poultry & Lean Meats (3-4 oz)

  • Beef, lean organic
  • Calf's liver
  • Chicken
  • Lamb
  • Turkey
  • Venison

 

 

Spices & Herbs

  • Basil
  • Black pepper
  • Cayenne pepper
  • Red Chili peppers
  • Cilantro/Coriander seeds
  • Cinnamon, ground
  • Cloves
  • Cumin seeds
  • Dill
  • Ginger
  • Mustard seeds
  • Oregano
  • Parsley
  • Peppermint
  • Rosemary
  • Sage
  • Tarragon
  • Thyme
  • Turmeric