Katies DIET

YES!
Veggies (go local or organic whenever possible3 ! c/day) -Plenty of brightly colored ones (phytochemicals) -Leafy greens: kale, spinach (organic), watercress, parsley -Cruciferous veggies: Broccoli, cauliflower, kale, bok choy, Brussels sprouts, cabbage, turnips, onions, shallots, daikon, leeks -Mushrooms! Especially asian/wild mushrooms (Shiitake, enokidake, maitake, oyster mushrooms) -Peas, squashes, sea vegetables (agar, arame, dulse, hijiki, kelp, kombu, laver, nori, wakame) -Sometimes: artichoke, asparagus, celery, cucumbers, romaine lettuce, ? radish, -*Garlic, ginger* Fresh fruits (limit to 2-3 servings/day: ! c. fresh/frozen = 1 piece fruit = 1/4c dried = 4 oz juice) -Peach, plum, grape, orange, pear -Berries (rasp, cran, blue, straw), cherries -Apples -Bananas (underripe better than overripe) -Dried fruit: Apricots, apples Proteins (6 servings/day: ! c cooked legumes = ! c. tofu= 3 oz seitan= 4 oz fish = 4 egg whites) -Legumes (Anasazi, adzuki and black, brown, white (navy), fava, kidney, mung, lima, chickpeas/garbanzo, pinto, black-eyed peas, green peas, split peas, and lentils) -Hummus -Cook dried beans with 4 strip of kombu, alaria, parsley, or ginger to decrease gaseousness of dried beans -Soy foods -Tofu -Boca Burger (Vegan [non-GMOwhite box, green banner], or Original Vegan flavors)

-Fish (bake, grill, steam, sautee) -Salmon, halibut, tuna (even canned), haddock steaks, trout, pike, orange roughy, anchovies, sardines (in H2O), cod are probably higher in omega-3, but any is a good protein source -Occasional seafood: clams, crab, crayfish, lobster, blue mussels, scallops, shrimp, squid -Egg whites, an occasional (1-2 yolks/wk) omega-3 whole egg -Seitan -Limit chicken to no more than 1x/wk (skinless, nonbattered) Dairy/Spread Substitutes -Soy/rice/oat/nut milks (ie. So Delicious Almond Plus Almond Milk [unsweetenedgreen box]) -Soy/rice/hazelnut/almond cheeses -Spectrum Spread (butter alternative) -Spectrum Omega-3 Mayo with Flax Oil (does have some honey, so be sparing) Essential Fats (4 tsp/day: 1 tsp oil = 1 tsp chopped nuts/ground flaxseed= " avocado = 6 lg olives) -Fish (wild salmon, cod, tuna, haddock, mackerel, sardines) -Olives (black or green), avocados -Olive oil, canola oil, occasional sesame oil for flavor -Nuts (almonds, walnuts, hazelnuts, peanuts, filberts, natural pistachios, cashews) -flax -Seeds (sesame, sunflower, pumpkin) Whole Grains (make sure you eat some with every meal to stay full, Bobs Red Mill is generally a good brand): -brown rice, bulgar, barley (whole or cracked, not rolled), buckwheat, oats, whole wheat (make sure crust is hardsign its not been treated with enzymes, best if made with 75% cracked wheat kernels), quinoa -Cereals: Special K, natural Muesli, All-Bran -Oatmeal: whole oats best, steel-cut acceptable -Pita (whole-grain) -Popcorn (non-microwaveable, try some spices or garlic for flavor)

-Whole grain pastas -Noodles: whole grain, udon, soba, rice Beverages -Water (filtered best, avoid H20 in clear bottles), can add lemon or lime -Green tea, herb tea, red tea, white tea -Occasional fruit juices (apple, cherry, grape, orange) **May spike sugars moremust be 100% juice, unsweetened Spices: turmeric, curry, cinnamon, paprika, Herbs: chives, rosemary, basil, thyme, parsley Sweeteners: -SweetLeaf brand stevia sweetener, occasional agave syrup -Occasional RAW honey, barley malt syrup Ways to cook *Bake, broil, poach, stir-fry, grilling

AVOID
Meats: -Nitrate/nitrite/nitrosamines! -Ham, pork -Cured/processed (ie. deli) /smoked meats -Beef -Lamb, venison, ostrich, buffalo, caribou Iceberg lettuce Vegetables: Corn, ?beets, parsnips, eggplant, potatoes Fruits: -Pineapple -Dates -Mango, papaya -Canteloupe, watermelon -Raisins -Grapefruit Sugar -Sucrose (table sugar), fructose, glucose/dextrose -Maltodextrin

-High fructose corn syrup -Raw sugar/turbinado -Honey -Molasses -Brown rice syrup -Evaporated cane juice -Corn starch -Syrup Refined carbs (bleached/white flour, etc) = cheap breads, pastries, bagels -Cornmeal, Instant Oatmeal, Cream of Wheat -Baguette, white bread, cheap wheat bread -Rice pasta Non omega-3 whole eggs Oils -Hydrogenated/partially hydrogenated oils -Coconut, soybean, corn, cottonseed, sunflower, palm -Saturated fats (limit to 100 cal/day on 2000 calorie/day diet) -Trans fats, margarine, lard Dairy -Cheese, cottage cheese, yogurt, butter, kefir, ice cream, milk (except occasional skim) Fish: Catfish, Tilapia, farm-raised fish Beverages: -Pop -Fruit juices (unless they are 100% juice) -Coffee (regular and especially decaf), black tea -Alcohol -Ice Grilled chicken Frying Processed foods