Fwd: Better bones Nutrition revised

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Sorry, didn't know it would continue when it was sent... this should be better. Better Bones Nutrition Eating for Better Bones (from the files) Whole Grains Several servings to comprise 30-45% of diet Brown rice, oats, corn, millet, barley, buckwheat, amaranth, quinoa, wheat, teff, triticale, rye, buckwheat, spelt. Vegetables Low starch type: 3-4 cups a day Try to include 1 cup of high calcium leafy greens such as collards, kale, dandelion, turnip greens, or bok choy. Other low starch vegetables include broccoli, carrots, spinach, lettuce, onions, celery, string beans, artichoke, summer squash, endive, cucumbers, asparagus, chard, peppers, parsley, sprouts, tomatoes, sea vegetables, etc. Vegetables High starch type: 1 to 2 servings a day. Potatoes, yams, sweet potatoes, parsnips,

winter squash, turnips, etc. Dried Beans 1 or more servings a day Legumes Split peas, lentils, kidney beans, navy beans, chickpeas, aduki beans, black beans, white beans, mung beans, soy beans, tofu, etc. Flesh Foods Limit to one 4-5 oz serving a day. Fish is preferable, fresh lean meats acceptable in moderation. Dairy * 0-3 servings as tolerated. Yogurt is the most easily digestible and a preferred form of dairy. Fruits, Fresh 1-3 per day (use fresh fruits in season when possible) Essential Fats 2-3 teaspoons cold-pressed or expeller pressed vegetable oils of flax seed, canola, safflower, sunflower, sesame, etc. Refrigerate all oils. High temperature cooking destroys their value. Nuts and Seeds A small amount of fresh, unsalted nuts and seeds if desired. Home roasted sunflower, sesame or pumpkin seeds make an excellent snack or garnish. Water 8

glasses a day. Hot water is best for digestion and detoxification purposes. Purified or spring water is preferred. Fermented Foods 1 or more servings a day including yogurt, sauerkraut, apple cider vinegar, fermented pickles, temphe, miso, natto, kimche, some cheeses, pickles and umeboshi plums and pickled ginger, etc. * If dairy is not included in the diet, calcium supplementation may be recommended. Suzi What is a weed? A plant whose virtues have not yet been

discovered. health/ http://suziesgoats.wholefoodfarmacy.com/ http://360./suziesgoats __________________________________________________