Try to eat a lot of complex carbohydrates.
Limit refined sugars.
Eliminate table sugars and salt.
Drink lots of fresh water (8-10 glasses per day).
Cut you fat intake.
Concentrate on eating enough high-quality protein fro ma variety of sources.
Try to eat nutritionally dense meals – rather than infrequent snacks.
Your daily calorie intake should be made up of:
25% protein – 65% carbohydrates – 10% fat.
Foods you should Eat:
Lettuce, cabbage, Brussels sprouts, cucumbers, broccoli, celery,
carrots, beets, bean and alfalfa sprouts, asparagus, spinach,
cauliflower, yams, corn, lentils,
peas, beans, mushrooms, tomatoes, potatoes,
all kinds of fresh fruits, non-fat cottage cheese and
low fat cheeses, non-fat milk, diet
salad dressing, pasta, rice, whole-grain cereals and breads,
millet, pita breads, bagels, turkey, skinned chicken,
low fat fish (like broiled whitefish), egg whites, oatmeal,
decaffeinated coffee or tea, vegetable soups, nuts,
oat and wheat bran, lean meats, protein supplements.
Foods NOT to eat!
Ham, pork, bacon, veal, lamb, fatty steaks, sausage, smoked meats,
hot dogs, cheeseburgers, fast food burgers, fried chicken of all types,
creamed corn, thick creamy soups or salad dressing, butter,
peanut butter, cooking oils, jelly and jams spreads,
sweet desserts other than fruit, whole milk, canned fruit juices, or drinks,
a lot of red meat – limit to a couple of servings per week
chips, hash browns, ice cream, chocolate, sausage
or heavy cheese pizzas (vegetable pizza is ok on the odd occasion)
egg yolks, condiments, dried fruits, granola or trail mix, peanuts,
cookies, regular soft drinks, alcoholic beverages, candy,
all fried foods, sweet rolls and pastries, honey,
table sugar or table salt.
