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Foods To Eat, Foods To Avoid Reference Guide
Foods To Eat, Foods To Avoid Reference Guide
ExcerptedfromTheGuidetoHealthyEating,2ndEdition,byDavidBrownstein,M.D.andSherylShenefelt,C.N.
M E A T F I S H
AVOID Commercialsausage andlunchmeats, smokedmeats, imitationorsoymeats, andanymeatfrom animalsbredin confinementorthat wereexposedto antibioticsor hormones. Fishthatis contaminatedor overfished:cod (Atlantic),grouper, orangeroughy,sea bass,seascallops, snapper,swordfish, shark,tilefish,catfish, farmedsalmon,fish thatiscannedin vegetableoils,fried fish,frozenfishsticks.
S T O C K S E G G S
Fishthatisfreshand Cod(Pacific),Alaskan caughtwildfromthe kingcrab,haddock, ocean.Fishthatisnot Mainelobster,mahi overfishedor mahi,sablefish/black destructivelyfishedand cod,sole(Pacific), istheleast northernshrimp, contaminated.Best tilapia(Central typesincludewildAlaskan Americanfarmed)tuna salmon,sardines, lightandsalmon anchovies,Dungeness cannedinspringwater, crab,herring,lobster, cannedsardines,and mackerel,mussels,pink whitefishacceptablein shrimp,andU.S.farmed: moderation,dueto tilapia,rainbowtrout, contaminationfrom DDT,PCBs,and caviar,mussels,bay mercury. scallops. Organicboxedor Stocksfromgrassfed cannedstocks. and/ororganicbeef, chicken,turkey,andfish.
Bouilloncubes.
D A I R Y
F A T S A N D O I L S S P I C E S
AVOID NEUTRAL Lowheatpasteurized, Processedorartificial nonhomogenized dairyproductsthat organicdairyfrom havebeenultra grassfedcowsor pasteurizedorcontain goats,plainyogurtor MSG(includessoy). kefir,andrice,almond, Theseincludelowfat oroatmilks(preferably andskimdairy, homemade). powderedmilk, sweetenedyogurts, NutraSweetyogurts, soymilkorcheese,ice cream,soyicecream, imitationcreamer, processedcheeses (includingsingles, spraysandspreads withadditives),boxed milks,andcanned whippedcream. Healthyfatsandoils, Ifinadarkcontainer, Oilsexposedtohigh whichincludecold coldpressed,high heat,pressure,oxygen pressed,extravirgin,and oleicsaffloweror orlightand/or organicitemsstoredina sunfloweroils,sesame containingchemicals. darkcontainer.Organic orpeanutoilsin Oilsinclearbottles butter(preferablygrass moderation.Also, suchasprocessed fed),ghee,extravirgin grocerystorebutter, canolaoil,commercial coconutoil,palmoil, vegetableshortening vegetableoils(soy, extravirgin,coldpressed, madefrompalm, corn,cottonseed, oliveoil,flaxoil,high coconutorsesameoils, safflower,sunflower), lardfrompastured, margarine,anything vitaminbutteroil(x organicpigs. partially factoroil),andcodliver hydrogenated, oil(fromqualitysource). shortening,andany spreadscontaining vegetableoilsortrans fats. Unrefinedsalt(e.g., Driedherbs,uniodized Irradiatedspices, Celticseasalt)andfresh seasalt iodizedsalt,andMSG herbs. containingspices.
V E G E T A B L E S F R U I T S S W E E T E N E R S
NEUTRAL Starchyvegetableslike carrots,potatoes, parsnipsorcorn, frozenvegetables,and cannedtomatoes. Preferablyorganic, locallygrown,in season. Higherglycemicfruits, frozenfruits,dried fruits,orfruitleather. Preferablyorganic, locallygrown,in season.
B E V E R A G E S
Fruitsthatcontainsalt, additives,or preservatives,fruit snacks,juice concentrate,and cannedfruit. Highlyprocessed, geneticallymodified sweetenersthatare lackingnutrientsand canbetoxic.These includecornsyrup, whitesugar,and artificialsweeteners likeaspartame (NutraSweet, AminoSweet)and sucralose(Splenda). Sodas,juice concentrate,KoolAid, chlorinatedor fluoridatedwater,diet beverages,andhard alcohol.
G R A I N S N U T S & S E E D S L E G U M E S C O N D I M E N T S
IDEAL AVOID NEUTRAL Glutenfreegrainssuchas Stoneground,organic, Whiteflourproducts quinoa,millet,amaranth, 100%wholewheat includingrice,breads, buckwheat,brownrice,or breads,hotbreakfast andpastas,cold sproutedbreador cereals,pasta, breakfastcereals, sourdoughbread.wheat, crackers,spelt,wheat, granola,instant spelt,kamut,oats,barley kamut,oats,tortillas, oatmeal,ricecakes, andryemaybetolerable andcornchipsallthat puffedgrains,instant ifsoakedandnogluten arefreeofMSG,soy rice,orbreadthat intolerance. flour,cornsyrup,or containshydrogenated hydrogenatedoils. oilsorsoyflour. Raw,organicnutsornut productslikealmonds, walnuts,pistachios, pecans,cashews,nut buttersintheirownoil, sunflowerandpumpkin seeds,macadamianuts, pinenuts,coconutand coconutproductslike milkorcream. Nutsandseedsthat arenotraworthatare dryroasted. Nutsinsoyoil,nutor seedbuttersthat containhydrogenated oils,andmostcanned nuts(includinghoney roastedpeanuts.
Beans/Legumeslike lentilsorbeans(black, adzuki,kidney,garbanzo, pinto,andwhite). Preferablyorganic. Fermentedsoylikemiso, tempeh,natto. Rawororganic condimentslikeketchup withoutcornsyrup, brothsmadefrombones, naturallyfermentedsoy sauce,applecider vinegar,andsauerkraut freeofvinegar.
Cannedbeans/legumes andValenciapeanuts.
SUGGESTEDBRANDS
The following list is excerpted from Chapter 9 of The Guide to Healthy Eating, 2nd Edition,byDavidBrownstein,M.D.andSherylShenefelt,C.N.andincludesgrocerystore items that the authors like (strictly opinions). Items may change at any time and the authors do not guarantee any of the items or manufacturers will always be their preferred choices. It is important that you take the time to research products and manufacturers before buying any items at the grocery store to be sure they fit the health goals for your family. Please note that of course it is preferable to buy things from farms and not in boxes, bags, cans, or packages. To find local farmers visit www.localharvest.org.
FATS/OILS Butter Farmers' All Natural Creamery, Kerrygold*, Organic Valley Cultured*, TraderJoe'sSweetCream* Coconut oil Garden of Life, Jungle* or online: Omega Nutrition*, Tropical Traditions*, Wilderness Family Naturals* (their centrifuged coconut oil has the highestlauricacidcontent) Coconutmilk(organic,whole)NativeForest,ThaiKitchen FlaxoilBarleans* GheePurityFarms* MayonnaiseHainSafflowerOil OliveoilBionaturae*,Colavita*, PalmOilJungle* NUTBUTTERS