| Whole
Grains | Several servings to comprise
30-45% of diet | |
| Brown
rice, oats, corn, millet, barley, buckwheat, amaranth, quinoa, wheat, teff, triticale,
rye, buckwheat, spelt. | |
Vegetables | Low
starch type: 3-4 cups a day | |
| Try to include
1 cup of high calcium leafy greens such as collards, kale, dandelion, turnip greens,
or bok choy. Other low starch vegetables include broccoli, carrots, spinach, lettuce,
onions, celery, string beans, artichoke, summer squash, endive, cucumbers, asparagus,
chard, peppers, parsley, sprouts, tomatoes, sea vegetables, etc. |
| Vegetables | High
starch type: 1 to 2 servings a day. | |
| Potatoes, yams,
sweet potatoes, parsnips, winter squash, turnips, etc. | |
Dried Beans | 1
or more servings a day | |
Legumes | Split
peas, lentils, kidney beans, navy beans, chickpeas, aduki beans, black beans,
white beans, mung beans, soy beans, tofu, etc. | |
Flesh Foods | Limit
to one 4-5 oz serving a day. Fish is preferable, fresh lean meats acceptable in
moderation. | |
Dairy * | 0-3 servings
as tolerated. Yogurt is the most easily digestible and a preferred form of dairy. |
| Fruits,
Fresh | 1-3 per day (use fresh fruits
in season when possible) | |
Essential Fats | 2-3
teaspoons cold-pressed or expeller pressed vegetable oils of flax seed, canola,
safflower, sunflower, sesame, etc. Refrigerate all oils. High temperature cooking
destroys their value. | |
Nuts and Seeds | A
small amount of fresh, unsalted nuts and seeds if desired. Home roasted sunflower,
sesame or pumpkin seeds make an excellent snack or garnish. | |
Water
| 8
glasses a day. Hot water is best for digestion and detoxification purposes. Purified
or spring water is preferred. | |
Fermented Foods | 1
or more servings a day including yogurt, sauerkraut, apple cider vinegar, fermented
pickles, temphe, miso, natto, kimche, some cheeses, pickles and umeboshi plums
and pickled ginger, etc. | *
If dairy is not included in the diet, calcium supplementation may be recommended.
| |
