What foods to include daily
1. All whole fruits and berries- 1/2 cup fresh or 1/4 dried
2. All vegetables- one cup of leafy greens, one cup of steamed veggies
3. Beans- 1/2 cup cooked- 4 times a week
4.Fish- cooked not fried-1 time a week
5. Whole grains- 1/2 cup old fashioned oats, brown rice or whole wheat daily
6. Nuts- 1/4 cup 5 times a week
7. Poultry- 3 ounces cooked but not fried- 2 times a week
8. Olive oil- one tablespoon daily
9 Wine - five ounces daily
What to avoid
1. Butter and margarines and all oils.
2. Saturated fats
3.Red Meat -mostly eaten only five times per month( if you have had a heart condition - avoid all meat.) Red meat is hgh in saturated fats and high in cholesterol and can lead to higher levels of colorectal cancer, heart disease, cancer, diabetes and premature death.
4. All ultra -processed foods . These include all frozen meals, baked goods like pizza, cakes and pastries, packaged breads, processed cheese products, breakfast cereals, crackers and chips, candy and ice cream, instant noodles and soups, reconstituted meats like sausage, nugguts, fish fingers and processed ham, sodas and sweetened drinks.
All include saturated fats, added sugar, and added salt less fiber and fewer vitamins. Refined cabs increase the risk of Type 2 Diabetes.
Healthful sources of carbs include whole grains, vegetables, fruit and beans.
LIST OF GREAT BOOKS FOR YOU;
Prevent and Reverse Heart Disease by Caldwell B. Esselstyn, Jr. , M.D.
The Prevent and Reverse Heart Disease Cookbook by Ann Crile Esselstyn and Jane Esselstyn.
UnDo It by Dean Ornish , M.D. and Anne Ornish
Eat to Beat Disease by William W. Li, M. D.
The Blue Zones Kitchen by Dan Buettner
The Whole Foods Diet by John Mackey
Frugal Vegan by Katie Koteen and Kate Kasbeeby
The China Study by T. Colin Campbell, Phd
The Plant Pure Nation Cookbook by Kim Campbell
The Tassajara Bread Book by Edward Espe Brown
The Tassajara Cookbook by Edward Espe Brown
Other great resoures