foods to eat

“The Un-Diet: Eating for Health, Energy & Weight Loss”

By Dr. Scott E. Rosenthal

Eating Flow Charts with Examples and Weight Loss Advise.

*This is a guide specifically designed to create a healthier, more natural lifestyle diet and is not designed to treat or cure any illness. If you have any special dietary needs or concerns, please first consult with Dr. Rosenthal prior to following any of the below guidelines and recommendations.

AVOID OR GREATLY LIMIT!
  1. Refined and Processed foods
  2. Pork
  3. Shellfish
  4. Sugar Substitutes
  5. Refined Sugars– table sugar, corn-syrup, molasses, fruit juice concentrates and fruit juice.
  6. Hydrogenated Oils– margarine, shortening...
  7. Fast Fried Foods– trans fats– (40% of French fries) clog arteries, increased diabetes and heart disease.
  8. Additives, Colorings, Flavorings, and Preservatives
  9. Regular Use of Animal Products
  10. Dairy
  11. Caffeine- cardiovascular and neurobehavioral effects.
  12. Refined Grains– white flour, white rice and white pastas. The true meaning of enriched and fortified.
  13. Non-organic– particularly meats and dairy products.
  14. Sodas
THE HOLY GRAIN OF NUTRITION
  • NUTRIENT DENSITY/ CALORIES
  • KEEP IT VEGGIE GREEN AND BASIC (NOT ACIDIC)
  • BE FRUITFUL
  • NATURE’S KITCHEN: EAT IT CLOSER TO OR IN ORIGINAL FORM
  • MIX AND MATCH: COMBINING FATS WITH CARBOHYDRATES AND PROTEINS
  • DON’T DINE BEFORE IT’S TIME: THE BEST TIME TO EAT CARBOHYDRATES, FATS AND PROTEINS.
  • NERVE SUPPLY FOR YOU FOOD SUPPLY
GOOD CARBOHYDRATES
  • Fruit
  • Cream of brown rice
  • Oats
  • Grits
  • Other hot whole grain cereals (barley, quinoa, rye, spelt, millet, flax)
  • Brown rice (Basmati rice, short grain…)
  • Rice cakes, Rice noodles, Puffed Rice cereal
  • Barley
  • Buckwheat
  • Rye
  • Un-processed soy
  • Spelt
  • Millet
  • Quinoa
  • All natural, whole grain, no chemical, no sugar breads, flours, and cereals
  • Gluten-free bread and sprouted grain breads
  • Breads: live sprouted grains that are yeast free are best
STARCHY VEGETABLES
  • Potato
  • Sweet potato
  • Corn
  • Peas
  • Squash

Note: carbohydrates are also found in beans (50%) and green vegetables (25%).

GOOD PROTEINS - Building block for healing and repair.
  • Chickpeas
  • Kidney beans
  • Lentils
  • Lima beans
  • Navy beans
  • Pinto beans
  • White beans
  • Black beans
  • Black-eyed peas
  • Soy
  • EGGS - Organic and free-range
  • FISH– limit or avoid   - Limit due to toxicity. Avoid farm-raised.
  • Salmon
  • Tuna
  • Mahi-mahi
  • Mackerel
  • Halibut
  • Rainbow Trout
  • Whitefish
  • Trout
  • Sea bass
  • Sardines
  • Snapper
  • Grouper
  • POULTRY– Organic and free range
  • RED MEAT– limit or avoid  - Organic, Grass-fed beef
GOOD FATS
  • SEEDS
  • Flax– ground, refrigerated (Cold-pressed flax seed oil can be used although not real stable)
  • Pumpkin
  • Sesame
  • Sunflower
  • NUTS
  • Almonds
  • Walnuts
  • Hazelnuts
  • Macadamia
  • Pine Nuts
  • OTHER
  • Olives
  • Olive oil (Oil: Cold Pressed, Extra Virgin)- for cold use
  • Extra Virgin Coconut Oil– better for cooking– tolerates heat better
  • Fish oils– may want to avoid– better sources of nutrients in other products w/out toxicity
  • Organic Fats in grass and vegetable-fed beef, egg yolks, and chicken
  • Avocado
  • Fresh soy
  • Tahini (Sesame and olive oil)

Note: fats are found in almost all foods to some degree. Heat makes most oils dangerous to your health.

BAD FATS
  • Non-grass fed (beef), non-organic fed animal fats
  • Palm oil
  • Hydrogenated oil
  • Milk fat/cream
  • Vegetable oils removed from original source
VEGETABLES- the largest part of the daily menu
  • Alfalfa
  • Kale
  • Artichoke
  • Arugula
  • Asparagus
  • Bamboo shoots
  • Beets– mostly a carbohydrate
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots- mostly a carbohydrate
  • Cauliflower
  • Celery
  • Collard greens
  • Cucumber
  • Eggplant
  • Escarole
  • Green beans
  • Kale
  • Lettuce: All kinds
  • Mesclun
  • Mustard Greens
  • Onions
  • Pea pods
  • Portabella
  • Radish
  • Radicchio
  • Scallion
  • Seaweed
  • Shallots
  • Swiss chard
  • Snap peas
  • Snow peas
  • Spinach
  • String beans
  • Tomato
  • Turnips
  • Watercress
  • Wheat Grass
  • Zucchini
FRUITS
  • Apples
  • Bananas (High blood sugar effect)
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Currants
  • Grapefruit
  • Grapes
  • Mango
  • Honeydew
  • Kiwi
  • Lemons
  • Limes
  • Nectarines
  • Orange
  • Peach
  • Pear
  • Pineapple
  • Plums
  • Prunes
  • Raisins
  • Raspberries
  • Strawberries
  • Tangerines
  • Watermelon
BEVERAGES
  • Water: Reverse osmosis, distilled, fresh spring, filtered
  • Fresh fruit– very limited
  • vegetable juices
  • Almond, rice, or oat milk
  • Herbal tea
CONDIMENTS
  • Sesame seeds
  • Ginger
  • High-quality vinegar
  • All-natural hot sauce
  • Natural soy sauce or tamari
  • Natural mustards
  • Butter Buds
  • Spices without MSG or Hydrolyzed Vegetable Protein
  • Basil, curry, dill, garlic, ginger, horseradish, mint, miso, mustard, paprika, parsley, rosemary, tarragon, and thyme
  • Olive oil based and low-fat, chemical free dressings
  • Lemon juice
SWEETENERS– Limit
  • Honey– raw, unrefined is best. Do not use in cooking.
  • Un-refined Maple Syrup
  • Brown rice syrup
  • Molasses
  • Fruit and fruit juice
  • Un-sugar-sweetened, all-natural jellies and syrups