Healthy Foods to Eat

Healthy Food to Eat

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by Moses Nutrition © November 2016

Vegetables

Organic is best. Frozen is okay. Ideally 70% of your diet should be vegetables and at least half your vegetables should be cooked. Eat a variety!

These vegetables should mostly be eaten cooked (occasionally raw is fine):
Highly Recommended
Arugula
Bamboo shoots
Beet greens
Bok choy
Broccoli
Broccolini
Brussels sprouts
Cabbage (all kinds)
Cauliflower
Chives
Collard greens
Daikon radishes
Garden Cress
Green Beans
Kohlrabi
Mizuna
Mustard greens
Parsley
Purslane
Radishes
Rapini (Broccoli rabe)
Rutabaga
Snap and Snow Peas
Spinach
Sprouts (except alfalfa)
Turnip greens
Turnips
Watercress

In Moderation:
Cassava
Peas
Pumpkin
Squash
Sweet potatoes
Yams
Zucchini

These vegetables can be eaten raw or cooked:
Artichokes
Asparagus
Basil
Beets
Carrot greens
Carrots
Celery
Celery root
Chicory
Cilantro
Cucumber
Dandelion greens
Endive
Escarole
Fennel
Garlic
Ginger
Hearts of palm
Jicama
Kimchi (raw)
Leeks
Lettuce (all kinds)
Mesclun
Mint
Mushrooms
Nopales cactus
Okra
Onions
Parsnips
Perilla
Radicchio
Sauerkraut (raw)
Scallions
Swiss chard
Taro root
Yucca

Proteins, Dairy and Fats

Organic, Free-Range, Pasture-Raised and/or Grass Fed is best. A serving is 2-3 eggs or 3-5oz of protein. Slow oxidizers should eat 2-3 servings of protein per day and less fat. Fast Oxidizers should eat more fat and only 2 small servings of protein per day.

Highly Recommended:
Any natural game fowl
Beef
Bison/Buffalo
Butter/Ghee
Chicken
Duck
Eggs
Goat Milk & Cheese
Kefir
Lamb
Healthy Oils*
Plain Yogurt, Full Fat
Raw Cheese
Sardines
Sheep Milk Cheese
Turkey
Venison

Recommended:
Chicken Sausage
Cream
Cream Cheese
Crème Fraiche
Sour Cream
Turkey Sausage/Bacon

Occasionally is fine:
Beans & Legumes**
Seeds & Nut Butters***

*Oils – The best oils for cooking are Safflower, Rice Bran and Light/Refined Olive Oils. Try to cook on low heat – do not let oils smoke. For non-cooking oils, expeller-pressed or cold-pressed olive, coconut, flaxseed or hempseed oils are the best. Always store oils in the refrigerator so that they don’t go rancid.
**Beans & Legumes – Unsweetened, organic beans and legumes are healthy with the exception of baked beans, which are always sweetened with sugar. Lentils are best and can be eaten up to three times per week.
*** Seeds & Nut Butters – Nut and seed butters are ok in moderation as long as they are fresh, roasted, soaked or sprouted, and unsweetened. Almond butter is one of the best. Peanuts and peanut butter are the worst. All seed and nut butters should be limited to 3 Tbsp. every other day. Whole walnuts and 1 or 2 Brazil nuts are ok occasionally.

Sweeteners

In general, it’s best to be reduce sweeteners in your diet. Stevia, Monk Fruit and Chicory Root are the best. Sugar alcohols such as Xylitol, Erythritol, Maltitol, Sorbitol, etc can be used as well. Work up slowly on sugar alcohols. Do not use sugar alcohols if you experience seizures or other neurological issues. If a different sweetener must be used, natural raw honey and pure maple syrup are acceptable, but only in small amounts and only if really necessary.

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