SAFER FOOD CHOICES


AFER FOOD CHOICES


Now to the foods you SHOULD eat. By selecting from the long list of foods and beverages below, not only will you slash your exposure to toxic lectins, you will enjoy a wider variety of foods and a greater abundance of nutrients, fl avors, and textures:


GRAINS


Millet • Sorghum VEGETABLES


Strive to eat 8-10 servings per day of different vegetables (a serving is ½-1 cup)


Artichokes • Arugula • Asparagus Beets • Bok choy • Broccoli Broccoli sprouts • Brussels sprouts Cabbage • Carrots Cassava root (yuca)


Caulifl ower (including riced


caulifl ower available from Whole Foods and Trader Joe’s)


Celery • Chives • Cilantro • Collards Fennel • Garlic • Horseradish • Jicama Kale • Kimchi • Kohlrabi • Leeks Mushrooms • Mustard greens • Okra Onions • Parsley • Radicchio Radishes • Red & green leaf lettuce Romaine • Rutabaga • Sauerkraut Scallions • Shallots • Spinach


Swiss chard • Turnips • Watercress FRUIT


Except for avocados, lemons, and limes, limit your intake of fruit


Apples • Apricots • Avocados Bananas (green only) • Blackberries Blueberries • Cherries • Coconut


Figs • Grapefruit • Kiwi • Lemons Limes • Mango (green only) Nectarines • Oranges Papaya (green only) Peaches • Pears Plantains (green only)


Plums • Pomegranate • Raspberries Strawberries


OILS Avocado mayonnaise


Avocado oil • Coconut oil • Flaxseed oil Caprylic acid MCT oil (#2 choice) Sesame oil • Macadamia oil • Olive oil Perilla seed oil (#1 choice)


SWEETENERS Use sparingly


Just Like Sugar (#1 choice) Monk fruit (#2 choice) Stevia • Yacon syrup


HERBS & SPICES All except for chili pepper fl akes


DAIRY PRODUCTS


Limit to 1 oz. organic cheese per day or 4 oz. organic unsweetened yogurt per day


EGGS


Pastured only: Limit to 2 per day FISH & SEAFOOD


Wild-caught & low-mercury varieties only: Limit to 4 oz. per meal Alaska salmon • Catfi sh • Crab Croaker • Flounder • Haddock


Mackerel • Mullet • Oysters • Pollock Sardines • Scallops • Shrimp • Trout


MEAT


Grass-fed only: Limit to 4 oz. per meal Beef • Lamb


MEAT SUBSTITUTES Quorn Chicken Tenders (available from Whole Foods)


Quorn Naked Chicken Cutlets (available from Whole Foods)


Quorn Meatless Grounds (available from Whole Foods)


Homemade hemp tofu POULTRY


Pastured only: Limit to 4 oz. per meal Chicken • Duck • Turkey


PASTA


Cappello’s • Miracle Noodles Pasta Slim


BREADS


Coconut wraps • Flax crackers Siete tortillas


NUTS & SEEDS Limit to one-half cup per day Flax seeds (freshly ground) • Hazelnuts Hempseeds • Macadamias (#1 choice) Pecans • Pistachios • Walnuts (#2 choice)


OLIVES All


VINEGAR All (without added sugar)


DARK CHOCOLATE 90% or greater (1 oz/day)


FLOUR


Almond • Chestnut • Coconut Green banana • Hazelnut • Sesame


BEVERAGES Purifi ed water (6-8 glasses per day) Organic decaffeinated coffee (black only)


Organic green tea (unsweetened only) Organic green rooibos tea (unsweetened only)


Organic dandelion leaf & root tea (unsweetened only)


COMMENTS: Eat only foods that are labeled “USDA Organic” or “Non-GMO Project Verifi ed.” For those diagnosed with diabetes, cancer, coronary artery disease, Parkinson’s, Alzheimer’s, or autoimmune disease, the following restrictions are added: No dairy; no “safe” grains (millet or sorghum); no fruit except for avocados, lemons, and limes; no eggs; and animal protein (fi sh & seafood, meat, poultry) limited to a total of 4 ounces per day. Also, eating is restricted to 12:00 noon to 6:00 pm.


September 2017 25


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