My foods at a glance
Download My Foods at a GlanceProteins
Servings/day: 3-4 oz
Free-range, grass fed, orgainically raised lean animal protein; non-GMO, organic plant protein; and wild-caught, low-mercury fish preferred.
Animal Proteins:
- Egg
- Cheese (hard) (1/2 oz per day)
- Cheese (soft) (1 oz per day)
- Cottage cheese (1/4 oz per day)
- Parmesean cheese (2 T per day)
- Ricotta cheese (1/4 oz per day)
- Egg whites
- Fish, Omega-3 rich: Alaskan Salmon, Cod, Halibut, Herring, Atlantic mackerel, Sardines, Shrimp, Tuna
- Meat: Beef, Buffalo, Elk, Lamb, Venison, Wild game
- Poultry (skinless): Chicken, Cornish hen, Duck, Pheasant, Turkey
Plant Proteins:
- Spirulina
- Tempeh
- Tofu (firm/extra firm)
- Tofu (soft/silken)
Proteins Powder:
- Egg
- Hemp
- Pea
- Soy
- Rice
- Whey
Average protein serving is 3–4 oz (size of palm of hand). Dairy portion size are specified
Legumes
Servings/day: 1 serving per day
Organic Non-GMO advised
Legumes:
- Bean soups
- Black soybeans (cooked)
- Dried beans, lentils, or peas (cooked)
- Edamame (cooked)
- Flour, legume
- Green peas (cooked)
- Hummus or other bean dips
- Refried beans, vegetarian
An average serving is about 1/2 C cooked
Dairy Alternatives
Servings/day: 1-2 serving per day
Unsweetened organic prefered
Dairy Alternatives:
- Dairy: Buttermilk, Kefir (plain), Milk: Cow, goat, Yogurt, Greek (plain)
- Yogurt: Coconut, soy (plain, cultured)
- Kefir: Coconut or soy
Average serving is 4-6 oz of a cultured beverage and 8 oz of nutmilk
Nuts & Seeds
Servings/day: 2-4 servings a day
Organic, unsalted and unsweetened prefered
Nuts & Seeds:
- Almonds
- Brazil nuts
- Cashews
- Chia seeds
- Coconut (dried)
- Hemp seeds
- Flaxseed (grounds)
- Hazelnuts
- Macadamias
- Nut and seed butters
- Nut cheeses (almond, cashew,)
- Peanuts
- Pecan
- Pine nuts
- Pistachios
- Pumpkin seeds
- Sesame seeds
- Soy nuts
- Sunflower seed
- Walnut halves
Average serving is about a Tablespoon for seeds, a fistful for nuts, 1/2 T for nut butters
Fats & Oils
Servings/day: several servings a day
unrefined, cold pressed, organic, Non- GMO preferred
Fatty Fruit:
- Avocado
- Olives - black,green & kalamata
- Coconut
- Oils, cooking: Avocado, Clarified Butter, Coconut Grapeseed, Rice bran
- Oils for salad: Almond, Flaxseed, Grapeseed Hempseed, Olive (extra virgin), Pumpkin, Rice bran, Safflower (high-oleic), MCT, Walnut
Average serving is a teaspoon
Vegetables
Servings/day: 8-12 servings per day
Organic, Non-GMO Vegetables preferred
- Artichoke
- Arugula
- Asparagus
- Bamboo shoots
- Beets (cubed)
- Bok choy
- Brussels sprouts
- Cabbage
- Broccoli
- Carrots
- Cauliflower
- Celeriac root
- Celery
- Chard/Swiss chard
- Chives
- Cilantro
- Cucumbers
- Daikon radish
- Eggplant
- Endive
- Fennel
- Green Beans
- Horseradish
- Jicama
- Kohlrabi
- Leeks
- Lettuce, all
- Microgreens
- Mushrooms
- Okra
- Onions
- Parsley
- Peppers, all
- Radishes
- Salsa
- Squash
- Scallions
- Sea vegetables
- Shallots
- Snap peas/snow peas
- Spinach
- Sprouts, all
- Squash
- Tomato
- Tomato juice
- Turnips
- Vegetable juice
- Water chestnuts
- Watercress
Fermented Vegetables:
- Kimchi
- Pickles
- Sauerkraut
Greens:
- Beet
- Collard
- Chicory
- Dandelion
- Escarole
- Kale
- Mustard
- Purslane
- Radicchio
- Turnip
average serving is 1 cup raw or 1/2 cup cooked
Starchy Vegetables
Servings/day: 1-2 servings per day
Starchy Vegetables:
- Acorn squash
- Butternut squash (cubed)
- Plantain
- Potato: Purple, red, sweet, yellow
- Potatoes (mashed)
- Root vegetables: Parsnip, rutabaga
- Yam
Average serving is 1 cup raw or 1/2 cup cooked
Fruits
Servings/day: 2-4 servings per day
Organic non -GMO unsweetened, no sugar added preferred. Low Glycemic impact recommendations
Fruits:
- Apple
- Applesauce
- Apricots
- Banana
- Blackberries
- Blueberries
- Cherries
- Dates or figs
- Dried fruit
- Figs
- Grapefruit
- Grapes
- Kiwi
- Mango
- Melon, all
- Nectarine
- Orange
- Papaya
- Peach
- Pear
- Persimmon
- Pineapple
- Plums
- Pomegranate seeds
- Prunes
- Raspberries
- Strawberries
- Tangerines
Average serving is 1 medium fruit
Gluten-Free Grains
Servings/day: 1-2 serving per day
- Amaranth
- Buckwheat/kasha
- Crackers: Nut, rice, seed
- Millet
- Oats: Rolled, Steel-cut
- Quinoa
- Rice: Basmati, black, brown, purple, red, wild
- Teff
Beverages, Spices and Condiment
Recommendations for unsweetened - no sugar added beverages, spices and condiments. Organic Non GMO advised
Beverages:Unsweetened, no sugar added:
- Filtered water
- Sparkling/mineral water
- Fresh juiced fruits/ vegetables
- Black Tea
- Coffee
- Gingko biloba tea
- Yerba mate
- Green tea
- Unsweetened coconut water
- Teas made with adaptogenic herbs -cordyceps, ginseng,astragalus,and licorice
Herbs and Spices:
- Curcumin
- Marjoram
- Oregano
- Sage
Condiments:
- Lemon/lime juice
- Miso
- Mustard
- Tamari
- Vinegars
*Items in red indicate preferred therapeutic foods
Notes: Nutritional amounts are based on average values for the variety of foods within each food category. Dietary prescription is subject to the discretion of the health practitioner.
