Here is a list of good foods that should be heavy in your feeding rotation.

Vegetables

You can eat an unlimited amount of vegetables from the list below (use organic whenever possible). Your vegetable intake should be twice the amount of fruit intake.

  • Average serving size = ½ cup
  • No dried or canned vegetables; frozen OK
  • Fresh juices made from vegetables are also allowed
  • Most vegetables may be steamed for four minutes or stir fried over low heat; however, for best results, consume ½ of your vegetables raw
  • Fresh herbs and spices are optional

Vegetables

 

Artichokes

Asparagus

Bamboo shoots

Bean sprouts

Beets, red

(Steam for 20-30 minutes

  or until soft)

Bok choy

Broccoli or brocciflower

Brussels sprouts

Cabbage (all types)

Carrots

Cauliflower

Celery

Chives

Cucumbers

 

Eggplant

Garlic

Kohlrabies

Leeks

Mushrooms

Okra

Onions

Oyster plant

Parsley

Peppers (any color)

Pimentos

Radishes

Sea vegetables

Squash (acorn, butternut,spaghetti)

String beans

Sweet potatoes

(if purifying, only ½ per day)

Turnips

Water chestnuts

Yams

(if purifying, only ½ per day)

Zucchini

Lettuce and Greens

 

Arugula

Beet greens

Chicory

Collard greens

Dandelion greens

Endive

Escarole

Kale

Mustard greens

Radicchio

Red and green leaf

Romaine

Spinach

Swiss chard

Watercress

Oils

  • Average serving size = 1 tsp. | Servings: 4-7 teaspoons per day
  • Should be cold-pressed and unprocessed
  • Use high-quality oils, such as:

 

Coconut oil

Extra-virgin olive oil

Fish oil

Flaxseed oil (Keep refrigerated, do not heat)

Grape seed oil

Real butter (can use during post-purification; organic/raw is preferred)

Spring Water

  • Drink a minimum of 8 glasses (64 oz.) of spring water a day

Fruit

These fruits are just a sampling. Keep in mind that you should eat twice as many servings of vegetables as fruits–fresh or frozen only, no dried or canned fruit (use organic whenever possible).

Average serving size indicated

 

Apples, 1 medium

Apricots, raw (3 medium)

Avocados, ¼

Bananas, ½ per shake

Blackberries, 1 cup

Blueberries, 1 cup

Cantaloupe, ½ medium

Cherries, 15

Cranberries, 1 cup whole

Figs, 2

Grapefruit, 1 whole

Grapes, 15

Guavas, 1 whole

Honeydew melon, ¼ small

Kiwis, 1 whole

Kumquats, 1 whole

Lemons, 1 whole

Limes, 1 whole

 

Loganberries, 1 cup

Mangos, 1 whole

Mulberries, 1 cup

Nectarines, 2 small

Oranges, 1 large

Papayas, 1 small

Peaches, 2 small

Pears, 1 medium

Pineapple, ½ cup

Plums, 2 small

Pomegranates, 1 whole

Raspberries, 1 ½ cup

Rhubarb, 1 cup

Strawberries, 1 ½ cup

Tangerines, 2 small

Tomatoes, 1 medium

Lentils or Wild/Brown Rice (measure carefully) 

  • Average serving size = ½ cup cooked
  • 1-2 servings of lentils or 1 serving of wild or brown rice per day

Please note: Lentils have a higher protein content and less carbohydrates than rice. For ideal weight and blood glucose management, choose lentils more often than rice.

Protein Sources

  • Average serving size = 3-5 oz. cooked (Roughly the size and thickness of your palm).
  • Total servings: 2-4 per day, with 1-2 servings being fish

 

Fish should be deep sea fish (e.g. salmon, cod, or sea bass), not farm raised

Select lean meat (chicken) that is organic, free range, antibiotic free, and hormone free, if possible.

  • Prepare by broiling, baking, roasting, or poaching
  • No cured, smoked, or luncheon meats

 

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About Born Again Fitness.Com

I specialize in weight loss, for those who need to lose weight. I focus on the mental, spiritual and physical aspects of the individual. I hold nationally accredited certifications by NASM in personal training and by the IFPA in bodybuilding and sports nutrition. Please call me at 514-8384 to get started on your journey of weight loss or visit http://www.bornagainfitness.com

Posted on March 31, 2012, in Uncategorized. Bookmark the permalink. Leave a comment.

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