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BEVERAGES:
Fruit and vegetable juices; low-fat or skim milk, buttermilk, kefir, caffeine-free herb teas, such as chamomile, mint, papaya, rose hip, comfrey, chaparral, ginseg, and many others.
Avoid: Alcohol, cocoa, coffee, tea (those containing coffeine), soft drinks, fruits drinks containing sugar, whole-fat milk.
BREAD:
Rye, soya, whole wheat, corn and oatmeal bread or muffins. Multi-grains is best! Use whole, unprocessed grains.
Avoid: White or sweet bread.
CEREALS:
Buckwheat, cornmeal, cracked wheat, millet, oatmeal, sesame grits, unsweetened granola and other whole grains cereals.
Avoid: Refined and bleached cereals.
CHEESE:
Cottage cheese, ricotta, farmers, minimal amounts of low-fat mozzarella or jack.
Avoid: Aged hard cheese, processed cheese such as Velveeta and Cheeze Whiz.
DESSERTS:
Fresh and stewed fruits. Plain yogurt with fruit. Baked goods made with whole grains and fruit (small amount of oil and honey). Use sugarless puddings and fruit ices; be creative!
Avoid: Candy, ice cream, pastries, processed baked goods including dietetic variety.
EGGS:
Three or four per week, preferably from vegetarian hormone-free hens.
FAT:
Butter softened in blender with cold-pressed safflower or sunflower oil for easy spreadability, minimal use uncooked. Use butter or olive oil only in cooking (to avoid carcinogenic properties) in minimal amounts.
Avoid: Shortening, lard, margarine, saturated oils such as Wesson.
FISH:
Salmon and sardines (reduce cholesterol and trygycerides); deep water ocean fish such as halibut, tuna, albacore, sea bass, cod, sword fish, marlin, and mahi mahi; mountain stream fish.
Avoid: Inshore fish (polluted waters), and scavengers including sole, flounder, sandabs, shrimp, and other shellfish.
SALADS:
Leaf lettuce is superior to head. Use a wide variety. Raw vegetables are high in enzymes.
SEASONINGS:
Chives, onions, garlic, herbs. Use mild spices, pepper and sea salt in moderation.
Avoid: Reduce salt to a minimum.
SOUP:
Homemade legume (bean, peas), potato or vegetable. Barley, brown rice or millet can be added. Use little or no oil in preparation.
FRUITS:
All, preferably fresh and fully ripe. If not available, use unsweetened frozen or canned in juice. Dried fruits (count the calories).
Avoid: Syrup-packed canned fruit.
JUICES:
All fruit and vegetable juices. Carrot and celery are especially recommended. Use raw, unsweetened and preferably fresh.
Avoid: Juices with artificial coloring, sweeteners and additives. Avoid canned when possible.
MEATS:
Minimal amounts of lean, broiled or roasted, beef, veal, turkey, and chicken. Remove all fat. Work towards a vegetarian diet.
Avoid: All pork products, lamb, duck, lunch meats, hot dogs, sausage, organ meats (liver is high in toxins).
MILK:
Low-fat or skim, buttermilk, kefir, yogurt, lowfat cottage cheese.
Avoid: Full-fat dairy products.
NUTS:
All fresh, raw nuts. Limit use since nuts are high in fat (45-70%).
Avoid: Roasted and salted.
PASTA:
Whole wheat or spinach noodles.
Avoid: Processed noodles and macaroni.
POTATOES:
All baked are best.
Avoid: French fries, potato chips.
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