Beans: pinto, navy, Great Northern, lima, garbanzo, lentils, green beans, sugar snap peas, & green peas (labeled vegetarian)
-At least ½ cup serving weakly
Acqui Berries: blueberries, purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, & cherries (when in a juice, make sure it’s freshly squeezed and 100% real juice)
-1 to 2 cups daily
Broccoli: brussel sprouts, cabbage, turnips, cauliflower &/ collards -1/2 cup daily
Oats: wheat germ, ground flaxseed & oil, brown rice, barley, wheat, buck wheat, rye, millet, bulger wheat, amaranth, quinoa, triticale, kamut, yellow corn, wild rice, spelt, & courscous (only eat if contains at least 3 grams of fiber per serving, and is whole grain) -5 to 7 servings daily
Oranges: lemons, white & pink grapefruit, kumquats, tangerines, & limes -1 servings daily
Pumpkin: carrots, butternut squash, sweet potatoes, & orange bell peppers -1/2 cup daily
Wild salmon: Alaskan halibut, canned albacore tuna, herring, trout, sea bass, oysters, & clams -2 to 4 times weakly
Soy: tofu, soy milk, soy nuts, edamame, tempe, & miso -15 grams of soy protein daily
Spinach: kale, collards, swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce,& orange bell peppers
-1 cup steamed, 2 cups raw, most days
Tomatoes: watermelon, Japanese perimmons, redfleshed papaya, strawberries, guava -3 to 5 servings weekly
Turkey(skinless breast): skinless turkey breast -3 to 4 servings weakly
Red Meat: lean cuts -1 time weakly
Walnuts: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews
-1 ounce, 5 times weakly
Yogurt: (low fat or nonfat varieties, no artificial colors, whey protein listed on label) -2 cups daily
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