Good foods what to eat...

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GOOD FOODS LIST

"It seems every day 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. Tweet

PROTEINS

• MEATS: Lean beef, Red meats the rarer the better

• chicken, turkey, Cornish hen

• No lunch meat or cured meats with nitrites or MSG

• SEAFOOD: Any fish or (shellfish unless high cholesterol), fresh or frozen

• Homemade breaded fish, using whole wheat bread crumbs or flour fry in coconut oil or grape seed oil No olive

• OTHER PROTEINS: Tofu or Tempeh, Legumes (beans)

• RAW NUTS & SEEDS: almonds, cashews, walnuts, pumpkin seeds, sunflower seeds, etc. (not roasted)

• Natural nut butters where oil rises to the top – avoid commercial brands (containing hydrogenated oils and sugar), best is almond butter (raw is best).

*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. (1gram per pond of lean body mass should be close)

DAIRY (I don’t recommend in any form - exception cultured yogurts):

Replace cow’s milk with rice, almond milk or hemp (unsweetened)

• Fertile, free range or organic eggs

• Coconut oil is best for all recipes that call for butter

• Non dairy cheese (raw if possible),

• Yogurt without added sugar, rice is best

FATS

• Coconut butter or oil is the BEST for heating applications!

• Fresh Flaxseed oil (no heat)

• Olive oil, cold pressed but, not for cooking!!

• Fish oils an not for heating

VEGETABLES

• Raw or steamed vegetables, preferably organic and low carbohydrate veggies, 3-5 servings per day

• All homemade soups or frozen soups salt free use spices instead

• AVOID starchy veggies (potatoes, yams corn, squash) more than 1-2 times per week, or less if you are on a more stringent carbohydrate restriction

• SALADS: Raw vegetable salads dark greens (soak in lemons juice and spices overnight)

• Salad dressing – use any cold pressed oil or coconut oil with apple cider vinegar or lemon juice, try homemade or Haines 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 (please even natural salt free is best)

• Spike, Celtic Sea Salt (LIGHT)

• 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: “Ezekiel and there are flourless”

• Whole grain breads/crackers -rice crackers

• Whole grains – brown rice, quinoa, bulgur, millet, buckwheat

• 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).

FRUITS

• Fresh organically grown (is best) fruits (all island fruits are OK)

• Fresh fruit or veg. juices, diluted 50% with water

• Fresh juice is best (should go bad within 3 days)

*Note: Only 1-2 servings per day (less if advised by your nutritionist)

SWEETENERS: Not advised at all. But, if you must, limited amounts of the following are suggested (if advised by your nutritionist)

• Stevia

• Agava

• 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 (plain) or with soy yogurt and raw honey

• 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)

• Popsicles 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!!)

• Ask about HEALTHY chocolate pudding

Avocados, maple syrup and raw coco powder – (unbelievable)

NOTE: IF YOU ARE ON A CARBOHYDRATE RESTRICTED DIET YOU SHOULD STUDY THE BOOK, PROTEIN POWER OR OTHER SIMILAR REFERENCES AND APPROPRIATELY RESTRICT THE AMOUNTS OF FRUITS, and 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.

Dr. George’s reading recommendations:

(For ADD & Weight loss) Lick your Sugar Habit

(Autism- Poor Health) - It’s All in you’re Head

(Healthy Fats) - Fat’s that Heal Fat’s that Kill

Understanding the basic functions The Body Electric

George Kosmides DC, CMUA