Eat All You Want

Fruits orange,okra, kiwi,red pepper, apple, cucumber, tomato, avocado, zucchini, blueberries, strawberries, green pepper, raspberries, butter squash, pumpkin, blackberries, mangos, eggplant, pear, watermelon, cranberries, acorn squash, papaya, grapefruit, peach Vegetables Flowers broccoli, cauliflower (not many of the huge variety of edible flowers are commonly eaten) Stems and Leaves spinach, artichokes, kale, lettuce (all varieties), cabbage, Swiss chard, collard greens, celery, asparagus, mustard greens, brussels sprouts, turnip greens, beet greens, bok choi, arugula, Belgian endive, basil, cilantro, parsley, rhubarb, seaweed Roots potatoes (all varieties), beets, carrots, turnips, onions, garlic, ginger, leeks, radish, rutabaga Legumes (seed-bearing nitrogen-fixing plants) green beans, soybeans, peas, peanuts, adzuki beans, black beans, black-eye peas, cannellini beans, garbanzo beans, kidney beans, lentils, pinto beans, white beans Mushrooms white button, baby bella, cremini, Portobello, shiitake, oyster Nuts walnuts, almonds, macadamia, pecans, cashew, hazelnut, pistachio Whole grains (in breads,pastas, etc) wheat, rice, corn, millet, sorghum, rye, oats, barley, teff, buckwheat, amaranth, quinoa, kamut, spelt Minimize Refined carbohydrates pastas (except whole grain varieties), white bread, crackers, sugars and most cakes and pastries Added vegetables oils corn oil, peanut oil, olive oil Fish salmon, tuna, cod, mahimahi, grouper, snapper, swordfish, sole, bass, mussels, oysters, lobster Avoid Meat steak, hamburger, lard Poultry chicken, turkey Dairy cheese, milk, yogurt Eggs eggs & products with a high egg content (i.e. mayonnaise) What does minimize means? Should you eliminate meat completely? The findings from the China Study indicate that the lower the percentage of animal-based foods that are consumed, the greater the health benefits. It’s not unreasonable to assume that the the optimum percentage of animal-based products is zero, at least for anyone with a predisposition for a degenerative disease. Certainly it is true that most of the health benefits are realized at very low but non-zero levels of animal-based foods. The advice is to try to eliminate all animal-based products from your diet, but not obsess over it. Supplements Supplements of vitamin B12 and perhaps vitamin D for people spending most of their time indoors and/or live in the northern climates are encouraged. ps. this information is retrieved from the China Study