DIET
Overview
- We no longer believe that weight and health are based solely on calories consumed.
- We now know that weight is influenced by other factors including physical and mental health, age, genetics, and food choices.
- Most clinical evidence recommends a diet high in protein and vegetables and low in processed (white) carbohydrates and sugars.
- This provides for a healthy range of calories, nutrients, and satiety (fullness) but avoids unhealthy or sudden changes in weight or dramatic shifts in energy, hunger, or blood sugar.
Details
- This diet includes minimizing red meat and maximizing poultry, seafood, lean meats, beans and peas, soy and eggs, unsalted nuts and seeds, and colorful vegetables.
- Fruits should be predominantly those with lower glycemic index (apples, oranges, grapes, and berries) to prevent spikes in blood sugar.
- Eat only very small portions of white rice or pasta and baked or fried foods, substituting whole grains instead.
- Sodas, including diet sodas, candy, chips, and desserts should be kept to a minimum. Fermented foods are a plus.
Education: Glycemic Index
Lowest: enjoy regularly
Highest: avoid whenever possible
Lowest: enjoy regularly
Apples
Beans and chickpeas
Berries
Carrots (fresh)
Celery
Corn chips
Hummus
Milk
Oranges
Peanut butter
Pears
Protein (nuts and meats)
Prunes and dates
Strawberry jam
Vegetables (most)
Wheat tortillas
Whole grain bread
Yogurt +/- fruit
Medium: limit servings
Highest: avoid whenever possible
Lowest: enjoy regularly
Bananas
Brown rice
Chips
Corn tortilla
Couscous
Green peas
Ice cream
Mango
Oatmeal
Pineapples
Popcorn (no butter)
Potato chips
Raisins
Rolled oats
Spaghetti, white
Specialty grain bread
Udon noodles
Vegetables (pumpkins and beets)
Highest: avoid whenever possible
Highest: avoid whenever possible
Highest: avoid whenever possible
Bagels
Baguettes
Cornflakes
Crackers
Donuts
Fruit Roll-Ups
Instant oatmeal
Pizza
Pretzels
Potatoes and sweet potatoes
Rice crackers
Rice milk
Rice porridge
Waffles
Watermelon
White bread
White rice
Whole wheat bread