NUTRITION, FOOD CHECKLIST
FOR GOOD HEALTH



Bolded = On lists as "superfoods".  (Also, for reference, List of 111 Healthy Food Choices.)







BEVERAGES
Good
Water -
Vegetable juice
Green tea

Not good

No caffeine
No dairy, no cheese (yogurt)
No alcohol
Sodas, regular or diet 
GRAINS
1-2 servings/day
(some say zero!)

Oats - Oatmeal, non-flavored, instant ok
          Muesli (rolled oats, plus)
Popcorn - Low fat kind
Brown rice, rice bran, rice milk    
Whole wheat, shredded wheat 
Gluten flour (for tryptophan) - danger
Total, Product 19
NUTS AND SEEDS
Handful only, 1-2 times/week

Almonds, almond butter, almond milk
Walnuts (omega 3)
Sesame seeds
Pumpkin seeds (tryptophan)
Sunflower seeds (E
Flaxseed & oil (omega 3)
BEANS
(limited to 1 cup, some people say none)

Soy
   Tofu (tryptophan)
   Soybeans
   Soy protein powder
   Soy milk
Beans
   Navy beans
Lentils folate
Blackpeyed cowpeas folate
VEGETABLES
5-9 servings/day

Frozen vegetables (with broccoli)- C
Avocado (omega 3)
Garlic
'Carrrots
Sweet potato
Bell peppers  (C, B6)
Spinach
Kale (mixed in smoothie)
Tomatoes 
Any other legitimate vegetable
PROHIBITED

Ice Cream
Custards, puddings (if contain milk, eggs, sugar)
Pancake mix (regular kind)
Parmesan cheese
Lard
Fried foods (have zero transfats in your diet!)
LIMITED OR ZERO

Minimize:
   
    Sugar (honey - minimum so blood cells  
       destroy bacteria)]

Control:

    Salt - No less than 1 gram, no more than 5
      (it is a danger to have too little!)

FRUITS
                             1-2/day

Apples, pears 
Berries )Blueberries)
Grapes (high glycemic, eat with protein or high fiber)
Banana (high glycemic)
Oranges (moderate glycemic)

Use as optional treats.
CONDIMENTS, OILS

Brewer's Yeast
Wheat germ oil (omega 3)
Cinnamon
Extra virgin olive oil
Garlic, garlic salt, turmeric, ginger, spices
SUPPLEMENTS

Omega 3
B-12
D-3
Multivitamin
RULES

Two-three meals/day
Finish early as possible
No snacks
No eating within 3
  hours of sleep

No sugar, except in
  fruit or use Stevia
No fried foods or fatty
  foods
  Nothing but pure
    dressings, low cal
No refined processed
  foods (metabolism
  effect, added
  chemicals, foul up   
  body)

Maximize as much natural food in diet as possible.


Purge the house of all other (non-healthy) foods!!!!!!!  Right this minute!

It is never wise to have anything unhealthy around and convenient!


Animal, fish
(0 to 3 servings/day

Fish (marginal, toxins)  Wild Salmon
  Tuna - 3/week
Eggs (egg whites have 0 cholesterol, ok, but
   whole eggs have other advantages)
Chicken
Meats

Non-farmed fish, free range chicken, grass fed beef are best, as well as organic eggs