-IBIS-1.5.0-
rx
patient handout (nutrition)
guidelines: healthy dietary proportions
nutrition
definition
I. foods to focus on:
all high in vitamins, minerals, complex carbohydrates and protein
whole grains:
» rye, wheat, triticale, oats, millet, brown rice, barley, buckwheat, corn, teff, spelt, quinoa
vegetables:
» leafy greens: lettuce, parsley, beet greens, Brussel sprouts, mustard greens, broccoli, collards, spinach, kale, Swiss chard, bok choy, Chinese cabbage
» yellow vegetables: carrots, pumpkin, hubbard squash, yams
» other vegetables: red and green peppers, tomatoes, asparagus, zucchini, cucumbers, sprouts, baby lima beans, green peas, string beans, mushrooms, eggplant, onions, garlic
» root vegetables: beets, turnips, parsnips, rutabagas, potatoes, sweet potatoes
legumes:
» lentils, split peas, black-eyed peas, kidney beans, pinto beans, black turtle beans, dried lima beans, soy beans, garbanzo beans, adzuki beans, mung beans, anasazi beans
II. foods to use moderately:
concentrated proteins:
» tofu, tempeh, eggs, low-fat dairy products, fish, skinless chicken
fresh fruit:
» pears, papayas, passion fruit, mangoes, guavas, melons, bananas, citrus fruits, pineapple, lychee, cherries, apples, peaches, nectarines, berries
III. foods to use minimally:
concentrated unsaturated fat and protein:
» raw nuts: almonds, coconuts, walnuts, pine nuts, cashews, pecans, filberts, Brazil nuts
» raw seeds: sunflower, sesame, pumpkin, flax seeds
concentrated saturated fat/cholesterol and protein:
» red meats, organ meats, whole milk and cheese
high fat vegetables:
» avocados, olives
simple sugars:
» fruit juice, dried fruit
IV. foods to greatly limit:
» oils, butter
» salt
» sugar
V. foods to avoid:
» rancid oils (carcinogenic): any oils or high fat food exposed to high heat, air, light
» hydrogenated fats and margarine: the body can not use these processed trans- fatty acid forms
» charcoal broiled and fried foods: high in rancid fat
» foods high in saturated fat: such as pork and luncheon meats (also high in nitrates)
» coffee, soft drinks, chocolate, hard liquor
» sugar (including raw, maple, and brown): it robs you of energy and stresses your immune and endocrine systems
» white rice and refined white flour products: devoid of nutrients
» processed foods with chemical additives (including nitrates, MSG, saccharin, high levels of salt, aspartame (Nutrasweet)
footnotes