Healthy Eating Menus

Nuts
Any nut that you can tolerate except peanuts (actually a legume).

Eat a variety of any legumes you are able to tolerate: split peas, lentils, kidney beans, pinto beans, soybeans, mung beans, garbanzo beans, aduki & azuki beans.

Eat one to two cups of cooked grains per day of those you tolerate.

Allowed grains are: millet, basmati or brown rice, quinoa, barley, buckwheat, oatmeal, and amaranth. Other grain foods that may be eaten are rice crisps and wasa crackers. In general, plan meals so that bread is not required (rice and beans instead of tacos, celery and nut butter or a chicken salad instead of a sandwich).

Deep sea fish is preferred (salmon, halibut, cod, sardines, tuna, mackerel - no shellfish or swordfish). The fish should be poached, baked, steamed, or broiled.

Eat only white meat and do not eat the skin. The chicken should be baked, broiled, or steamed. Free-range or organic chicken is preferable.

Eat 1 or 2 pieces of practically any fruit except citrus. Apples, pears, bananas, U.S. grapes, peaches, apricots, mangos, papayas are all acceptable. If possible, bake the fruit for easier digestion.

Very small amounts of maple syrup, rice syrup, barley syrup and honey may be used.

Absolutely no sugar, Nutrasweet, or any other sweetener is allowed. Often sugar cravings can be avoided by eating protein with each meal.

Butter/Oils
For butter, mix together 1 pound of butter and 1 cup of extra virgin olive oil (from a new dark jar). Whip at room temperature and store in the refrigerator. Provides the benefits and taste of butter and essential fatty acids. Use extra virgin olive oil for all other situations requiring oil.

Drink 8 to 10 glasses of clean water every day.  Drink 2 to 4 cups of herbal tea, sipped slowly in the evening.

Dairy products (milk, cheese, yogurt, kefir).  Eggs.  Fried foods. Processed foods. Wheat products (breads, muffins, doughnuts, etc.). Corn products (chips, tacos, enchiladas).  All caffeinated products.  If necessary, wean down with green tea.  Alcohol of all kinds.  Potatoes, tomatoes, eggplant, green and red bell peppers.  Citrus (grapefruit, oranges, lime, lemon).  Peanuts and peanut butter (substitute almond butter if necessary).  Meat - red meat and especially pork and pork products.  Sugar, Nutrasweet, and all sweeteners (except maple syrup and honey)

The biggest change in many diets is in breakfast. Experiment with having "dinner" in the morning, either prepared the night before or made fresh.

B-Oatmeal (add sunflower or flax, dried fruit), L-chicken salad, fruit, D-rice and beans.

B-Protein smoothie (banana, protein powder, other fruit), L-leftover rice and beans, D-baked salmon and salad.

B-alternative grain cereal with soy milk, Snack-almonds, L-california rolls/sushi, D-bean soup.

B-rice and lentils, L-buckwheat soba, D-Indian curry over rice with steamed vegetables.

B-almond butter on rice toast, L- soy cheese on rice crackers, D-chicken with sweet potatoes.

B-spaghetti squash with raisins, maple syrup, and cinnamon. L-split pea soup D-Stir fry.

B-barley soup L-chicken with steamed vegetables D-Thai take out with baked apples (cinnamon and maple syrup) for dessert.

A change in diet means a opening a whole new world. In reexamining our food, we reexamine our past and our present. Unconscious habits, learned early in childhood, become conscious. An unexamined plate is not worth eating.