file- desirable foods

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Here's another handy file on " Desirable Foods to Include in One's Diet " .

Suggestions for improvement are welcome:

This list is taken from one CRON veteran's diet. However Dr.W also provides

lists and recipes in his books and the zone websites also have lists and

recipes.

Protein:

* Whey protein powder - can put in breakfast cereal and smoothie

* Non-fat milk

* Egg whites

* Low fat tuna (from can) - low sodium variety

* Canned white meat chicken

* Brewer's yeast - can in breakfast cereal

* Turkey

* Canned and Fresh Salmon

* Non-fat yogurt

>Carbohydrates:

> Fruit such as:

> * Berries (blueberries, strawberries, raspberries, cherries - frozen or

fresh)

> * Oranges (with peel - blended in smoothie)

> * Apples

> * Cantaloupe

> * Kiwi

> * Dried apricots and raisins - in breakfast cereal

* Currants

* Grapes

> Vegetables (chopped, mixed and steamed in microwave for a couple

>minutes):

> * Spinach

* Turnip greens

> * Broccoli

> * Cauliflower

> * Red and orange peppers

> * Radishes

> * Home grown sprouts (broccoli, radish, mustard, sunflower, fenugreek)

> * Tomatoes

> * Peapods

> * Carrots

> * Cabbage

> * Onions and scallions

> * Hot banana peppers

> * Squash

* Romaine lettuce

* Bok choi

* Swiss chard

* Endives

* Celery

* Mushrooms

* Kale

* Cucumbers

* Asparagus

* Zucchini

* Artichoke

> Grains:

> * Rice bran - with other grains, fruit, whey and milk as breakfast

cereal

> * Wheat bran - with other grains, fruit, whey and milk as breakfast

cereal

> * Psyllium - with other grains, fruit, whey and milk as breakfast

>cereal

>Fats (note: fats must be eaten in moderation but some fat in one's diet is

necessary):

> * Olive Oil (extra virgin) - for cooking and on salad (in " dressing " )

> * Almonds and Hazelnuts

> * Brazil nuts*

* Flax seeds*

* A few whole eggs per week is a healthy addition to a CR diet,

as the yolk is very nutrient dense

* Avocados (in moderation - high in fat but highly desirable)

* Other nuts -- although not as high in monounsaturated fats, other nuts

have health benefits -- eg, walnuts, pecans and pistachios. Also, nuts can

be eaten as nut butter, which is particularly yummy. (again eat in

moderation)

> * Low sodium pasta sauce (one brand is made by Pritikin)

> * Garlic

> * Low sodium black beans and chickpeas or hummous

* Salsa

>Snacks:

> * Green tea (can add lemon, cinnamon, no cal sweetner)

> * Balance Bars - Almond brownie Flavor or " Balance Outdoor Bar - Nutty

Berry flavor "

* Other snacks as listed in the " Member's Recipes " file.

*Note: If you experience any allergic reaction to some foods that you may be

eating for the first time, you should discontinue them. Brazil nuts and

flax seeds for example, are rarely eaten regularly by the average person.

Suspect these foods first should you have any problems.