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TRACK YOUR PLAQUE DIET BASIC DIET PRINCIPLES Diet Principle #1 Diet Principle #2 oils fruits cornstarch, unprocessed seeds limited choose the rightdairy fats Unlimited raw nuts and seeds Diet Principle #5 Unlimited Unlimited vegetables, some healthy fruits Diet Principle #4 Diet Principle #2 Diet Principle #3 Dietary Principle #1#6fats #4 Don’t limit fats, but choose the right Diet Principle #5 Diet Principle #3 vegetables, some Unlimited Unlimited Eliminate Foods should raw Wheat nuts be and and Don’t limit fats, but Eliminate wheat and cornstarch, limited dairy Unlimited healthy oils Diet Principle #6 Foods should be unprocessed DIET PRINCIPLE #1 Foods to Eliminate ALL WHEAT PRODUCTS Breads Cookies Bagels Pancakes Muffins Waffles Pastas Pretzels Cakes Crackers ALL CORNSTARCH PRODUCTS Tacos Tortillas Corn Chips Cornbreads Gravies Breakfast Cereals OTHER Soft Drinks (Soda) Candies Potatoes White and Red Rice White and Brown Snack Foods Potato chips, rice cakes, popcorn, pies BENEFITS OF ELIMINATION PHYSICAL BENEFITS Weight Loss Increase in HDL cholesterol Enhanced sensitivity to insulin Reduction in: Blood sugar Small LDL Triglycerides Blood Pressure inflammatory measures, such as c-reactive protein SUBJECTIVE IMPROVEMENTS Increased mental clarity Increased energy Improved sleep More stable moods DIET PRINCIPLE #2 The Right Fats CHOOSE THE RIGHT FATS Why Fats at all? Calorie-dense fats help lose weight or manage it more effectively Add one healthy oil to every meal Include fish at least once per week. Supplement omega-3 fatty acids FATS TO AVOID/LIMIT Avoid hydrogenated oils all together. Permit no more than 20 grams of saturated fats per day. Limit Dairy 1-2 servings per day of milk, cottage cheese, yogurt, etc. preferably1-2% milk fat 1-2 oz cheese per day DIET PRINCIPLE #3 Fruits and Vegetables VEGETABLES Unlimited: Green vegetables Peppers, cucumbers, lettuces cabbage, spinach, zucchini, etc. Alliums Onions, garlic, scallions Sprouts Roots Radishes, carrots Mushrooms Herbs Limited: Starchy vegetables Yams, sweet potatoes, wild rice Minimize white and brown rice Minimize white and red potatoes FRUITS Fruits are richer in sugar, SO limit fruit to no more than two servings per day. Favor berries of all variety Blueberries, raspberries, strawberries, cranberries, blackberries. Citrus Melons Apples Peaches Pears Kiwis Because of the high sugar load (>20 grams per 4 oz. serving), we should minimize: Bananas Grapes Mango Any dried fruit (raisins, dried apricots, figs) DIET PRINCIPLE #4 Raw Nuts and Seeds RAW NUTS AND SEEDS Unlimited Almonds Walnuts Pecans Pistachios Filberts Brazil Hazelnuts Pumpkin seeds Sunflower seeds Pine nuts Best eaten raw. Dry roasted is second best. Party mixes, honey roasted, mixed nuts, beer nuts, etc. should be AVOIDED. BENEFITS OF NUTS Number two in the hierarchy of healthy foods, after vegetables Rich in vitamins and minerals Fibers Healthy oils (monounsaturates) Reduces LDL DIET PRINCIPLE #5 Healthy Oils UNLIMITED HEALTHY OILS Four Flaxseed Olive healthy oils Rich in monounsaturates and polyphenols Canola High-oleic Safflower High in monounsaturates Consider meal adding a small quantity to every BENEFITS OF HEALTHY OILS Induces satiety (fullness) Reduces insulin and sugar fluctuations Leads to better weight control and weight loss Oils should never be super-heated (i.e. frying). Triggers formation of unhealthy oxidative byproducts DIET PRINCIPLE #6 Unprocessed Foods FOOD SHOULD BE UNPROCESSED Unprocessed foods are whole foods Not dried (instant oatmeal or instant mashed potatoes). Not powdered (instant soups and sauces). Not a “mix” (pancake and cake mixes, macaroni and cheese). Do not require adding water and heating, or some similar process. When food is left whole, it retains more of its original naturally-occurring nutrients and digests more slowly (causing natural elevation in blood sugar or none at all). WHAT DID WE MISS? MEATS Fish and shellfish Lean Meats Lean red meats Chicken Turkey Preferably grass fed, organic, or wild game Avoid Cured Meats Bacon Sausage Hot dogs TIPS FOR THE DIET Choose 10-20 basic dishes you enjoy as your foundation. Mix it up by using unique toppings (i.e. mustards, horseradish, salsa, pico de gallo, pestos, wasabi) Spend the majority of your grocery time in the “outer isles” TYP DIET OVERVIEW UNLIMITED Vegetables Raw nuts-almonds, walnuts, pecans, pistachios Healthy oils-flaxseed, olive, canola, high-oleic safflower Lean meats-lean red meats, fish, chicken, turkey, eggs Non-wheat grains-ground flaxseed, oats LIMITED Fruits-minimize bananas, pineapples, mangoes, and grapes Fruit juices-only real juices and in minimal quantities. Dairy products-1 to 2 servings of milk, cottage cheese or yogurt per day. No more than 1-2 oz. real cheese per day Legumes/beans; potatoes; rice; soy NEVER! Fried foods Fast foods Hydrogenated, “trans,” fats Cured meats-hot dogs, sausages, bacon Corn syrup or high-fructose corn syrup containing foods Refined wheat flour, cornstarch DAY IN THE LIFE OF TYP Breakfast Scrambled eggs (add olive oil and onions) Yogurt Snacks Apple and strawberries Lunch Salad-topped with cucumbers, broccoli, carrots, celery Dressing-olive oil mixed with basil, pepper, garlic Snacks Almonds Dinner Salmon with pesto Spaghetti squash Side Salad
