Recap: Fruits, Vegetables, Whole or Sprouted Grains, Nuts, Seeds, Beans, Spices, Herbs, Hot Tea, and Water. Mostly raw, mostly dark green leafies, and LOTS of color! You should strive to eat Red, Orange, Yellow, Green, and Blue, every day.
When composing your list, keep a few things in mind:
- First, you will be free to "eat when you're hungry, stop when you're not," so prepare your pantry and refrigerator for snacking. Trail Mix is a great option to have on hand, or popcorn (from the bulk section, without butter or salt). Nuts, dried fruits, fruit leather, etc. You know what you like better than I do!
- Second, stock up on dried (non-perishable) goods, like grains, beans, fruits, spices, dried herbs, etc. This way, you can buy your perishables on an as-needed basis, to accompany your grains and legumes, and they won't sit in your refrigerator, wilting and losing their nutritional fortitude.
- Third, plan ahead! Take it 3 days at a time, or a week at a time, and plan out all of your meals, including snacks, and make a list of the ingredients you need, before you hit the store! This will help prevent the familiar panic when your family says, "what's for dinner?" or your stomach says, "I'm hungry NOW."
- Shopping Tip - When buying a prepared food (spaghetti sauce, nut butter, jam, etc.), opt for items that have three or fewer ingredients, all of which you either recognize or can pronounce.
The List:
Vegetables and Fruits
- Greens (Kale, Collard, Mustard, Chard, Dandelion, Bok Choy)
- Broccoli
- Brussels Sprouts*
- Spinach**
- Red, Green, Yellow, and Orange Bell Peppers
- Zucchini and Yellow Squash
- Cucumbers
- Tomatoes
- Avocados
- Beets
- Carrots
- Celery
- Lemons
- Limes
- Fresh Ginger
- Garlic
- White, Yellow, and Purple Onions
- Leeks and Shallots
- Apples
- Bananas
- Seasonal Fruits
- Frozen Fruits for Smoothies (Mixed Berries, Mangoes, Peaches, Pineapple)
Nuts and Seeds
- Almonds
- Walnuts
- Cashews
- Pistachios
- Hazelnuts
- Pecans
- Sunflower Seeds
- Pumpkin (and other squash) Seeds
- Flax Seeds*
- Hemp Seeds*
Grains (Sprouted and Whole)
- Quinoa (and Quinoa Pasta)*
- Barley
- Brown Rice (and Brown Rice Pasta)
- Cous Cous
- Oats
- Corn**
- Millet
- Lentils
Beans
- Black
- Kidney
- Pinto
- Garbanzo
- Navy
Supplemental Items
- Red Star Nutritional Yeast *
- Kelp or Dulse Flakes*
- Toasted Sesame Seeds
- Light Coconut Milk
- Tamari (or Low-Sodium Soy Sauce)*
- Apple Cider Vinegar
- Local, Organic Honey
- Raw Blue Agave Nectar (use sparingly)**
- Local, Organic Grade B Maple Syrup (use sparingly)**
- Unsweetened Applesauce
- Herbal Teas (lots of flavors!)
Snacks
- Self-Made Trail Mix (hit up the bulk section)
- Nuts and Nut Butters (Raw, Organic)
- Seeds
- Dried Fruits and Fruit Leather
- Fresh Fruits and Vegetables
- Granola (Raw is best)
- Unbuttered, Unsalted Popcorn
* Brussels Sprouts are your BEST source of absorbable plant-based calcium
* Flax Seeds are one of the best sources of Omega-3 fatty acids
* Hemp Seeds are one of the best sources of plant-based protein
* Quinoa is a complete protein (just like meat)
* Nutritional Yeast is an excellent source of Vitamin B12 and a great cheese substitute
* Kelp and Dulse, both sea vegetables, contain iodine and protein
* Tamari is the unprocessed alternative to soy sauce, but equally as flavorful
** Spinach is a powerhouse, but it contains oxalic acid, which leeches calcium from your bones, so make sure you eat it with other calcium-packed foods, and get plenty of sun exposure, because Vitamin D helps the body absorb calcium.
** Corn offers no significant nutritional value. Eat it, but don't fill up on it.
** Agave Nectar and Maple Syrup can be used as sweeteners in place of refined or artificial sweeteners. Use them sparingly, and opt for honey or apple sauce, if you can.
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