| Unrestricted Amounts | Caution [Small Portion] | DO NOT EAT (Avoid) |
|---|---|---|
| Sunlight Sensations | Cautious Choices * | Serious Epidemic 😊*** SEE BELOW |
| Green Leafy Vegetables | Nuts – see [ ] below | Cheese and Milk Products |
| Cruciferous Vegetables # | Avocado | Red Meat |
| Beans, Peas, Lentils (all Legumes) | Seeds | White Meat (Includes Poultry) |
| Fruit | Olives | Processed Meat – see ** below |
| Herbs and Spices | Pastas – see ## below | Fish and Shellfish – see @@ below |
| Intact Whole Grains – see $$ below | Bread – see ## below | Bottled OIL – see @ below |
| Plant Sweeteners ^^^ | Refined Sugar – see ^^ below | |
| White Bread or Tortillas | ||
| Pastry Desserts |
# Cruciferous Vegies: Kale, Broccoli, Brussel Sprouts, Red Cabbage, Arugula, Mustard Greens, Horseradish, and Bok Choi
** Processed Meats include: Bacon, Spam, Bologna, Salami, Jerky, Slim Jim, Ham and Cured Meats
^^ Avoid Table Sugar (Sucrose), Brown Sugar, High Fructose Corn Syrup (HFCS), Corn Syrup, Maltose, etc. ^^^ Plant Sweeteners (dates, molasses, maple syrup, palm sap sugar, agave syrup) should be used cautiously for light flavoring.
[ ] Nuts, Avocado, and Olives are part of our Plant- Based program. They are high in nutritious Omega 3s and other phytonutrient antioxidants making them appropriate in modest amounts. However, they are high in oil. They are not a meal or a separate snack from other foods.
@ OIL poured from the bottle: Canola, Olive, Coconut, Safflower, Sunflower, Corn
@@ Fish: Facilitate TMAO production. Contaminated with PCBs, Hg, Cd. etc.
$$ Whole Intact Grains include: Sorghum, Brown Rice, Quinoa, Farro, Wheat Berries or Wheat Groats, Millet, Wild Rice, Buckwheat, and Oat Grouts
## Bread and Pastas are high in calories. Bread is about 100 calories per slice! Bread and Pasta are processed with decreased nutritional value even if it is primarily whole grain. Eat some, but in modest quantities please.
* Yellow means “Caution”. Modest amounts only.
***😊 the greater the distance we get from these, the stronger, more alert, and disease free we can be.