Monday, August 20, 2012

Yes/No guidelines on What to Eat!


YES
SHORT VERSION—You can eat as much as you like of the following foods:
Meat, fish, birds; All green vegetables; Eggs; Cheese; Fruit (except bananas & grapes)

DETAIL—When you are hungry, eat your choice of the following foods.  You do not have to limit quantities deliberately, but you should stop eating when you feel full.


Meat: 
Beef
Hamburger
Steak
Pork
Ham
Bacon
Lamb
Veal
Sausage (<1g carb)
Pepperoni (<1g carb)
Hot dogs (<1g carb)

Poultry: 
Chicken
Turkey
Duck
Other fowl
Fish & Shellfish:  
Any fish, including
Tuna
Salmon
Catfish
Bass
Trout
Shrimp
Scallops
Crab
Lobster

Eggs: 
Whole eggs are permitted without restriction.


Must be eaten daily:


Salad greens:  >2 C/day 
(If it is a leaf, you may eat it.)
Arugula, Bok choy, Cabbage, Chard, Chives, Endive, Greens (incl all varieties, beet, collards, mustard, & turnip), Kale, Lettuce, Parsley, Spinach, Radicchio, Radishes, Scallions, Watercress


Vegetables:  1 cup/day. 
Artichokes, Asparagus, Broccoli, Brussel sprouts, Cauliflower, Celery, Cucumber, Eggplant, Green beans, Jicama, Leeks, Mushrooms, Okra, Onions, Peppers, Pumpkin, Shallots, Snow peas, Sprouts, Sugar snap peas, Summer squash, Tomatoes, Rhubarb, Wax beans, Zucchini

Boullion:  2 cups/day, as needed for sodium replenishment. Clear broth (consommĂ©) is strongly recommended, unless you are on a sodium-restricted diet for hypertension or heart failure.



Other miscellaneous guidance:


Beverages:  Water!!  Essence-flavored seltzers; 3 C max of coffee or caffeinated diet soda.
Cheese:  up to 4 ozs/day.  Check the label; carb count <1 g/serving.
Cream:  up to 4 TB/day. Incl heavy, light, or sour cream (not half & half).
Mayo:  up to 4 TB/day. Duke’s & Hellmann’s are low-carb.
Olives (black or green): 6 max
Avocado: up to ½ per day
Lemon/Lime Juice:  up to 4 t/day
Soy sauces: up to 4 TB/day.  Kikkoman is a low-carb br&.
Pickles, Dill or Sugar-Free: up to 2 servings/day.  Mt. Olive.  Check labels for carbs & serving sizes.
Snacks:  Pork rinds/skins; pepperoni slices; ham, beef, turkey, & other meat roll-up; deviled eggs.
Fats & oils: Olive oil, peanut oil, butter.  Avoid margarine & other hydrogenated (trans fats).
Salad dressings:  Oil & vinegar w/ lemon juice & spices.  Bluecheese, ranch, Caesar, & Italian if <1 – 2 g of carbs/serving.  Avoid “lite.”
Sweeteners:  Splenda, Truvia, Nutrasweet, Sweet ‘N Low




NO
SHORT VERSION—Strictly avoid the following foods:
Bread & everything else made with flour; Cereals, including breakfast cereals & milk puddings; Potatoes & all other white root vegetables; Foods containing sugar; All sweets

Carbohydrates
No sugars & no starches; only nutritionally dense, fiber-rich vegetables on “YES” list.


Sugars:
White sugar
Brown sugar
Honey
Maple syrup
Molasses
Corn syrup
High fructose corn syrup
Beer
Milk
Flavored yogurts
Fruit juice
Fruit

Starches:
Grains (even “whole” grains)
Rice
Cereals
Flour
Cornstarch
Breads
Pastas
Muffins
Bagels
Crackers
Slow-cooked beans (pinto, lima, black)
Carrots
Parsnips
Corn
Peas
Potatoes
French fries
potato chips



Other tips:  Avoid “fat-free,” “lite,” & “great for low-carb diets” labels.

Broken down suggested list from 
"Why We Get Fat, and What to Do About It."

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