THE BASIC NUTRITION CHART

 

COMPLETE PROTEINS

1. MEATS: organically grown turkey and chicken, lean beef cuts. Baked, simmered, or broiled. 2. FISH: freshwater white fish, salmon, tuna,etc. 3. DAIRY PRODUCTS: 1% milk, nonfat live culture yogurt (acidophillus), nonfat or lowfat cottage cheese, kefir, raw goat cheese, goat’s milk, buttermilk, part skim mozarella, ricotta, swiss cheese. 4. EGGS: boiled or poached.

INCOMPLETE PROTEINS

1. BEANS: all beans cooked without oils, animal fats, or salt. 2. NUTS: all fresh raw (unroasted, unsalted) nuts. 3. LEGUMES: peas, lentils cooked in water without salt. 4. WHOLE GRAINS: breads, crackers, cereals, and pasta made with whole grains such as oats, wheat, corn, rye, buckwheat, millet, brown rice, wild rice. 5. SEEDS: raw, uncooked, unroasted, unsalted.

COMPLEX CARBOHYDRATES

1. BEANS AND LEGUMES: cooked with no animal fats, or salt. 2. WHOLE GRAINS: breads, crackers, and cereals made with whole grains such as oats, wheat, rye, buckwheat, millet, brown rice, wild rice. 3. VEGETABLES: all raw, uncooked or frozen (no additives or preservatives) vegetables, root vegetables and sprouts.

SIMPLE CARBOHYDRATES

1. FRUITS: all fresh, frozen, stewed, or dried, unsulfured fruits without preservatives or sweeteners. 2. SWEETS: limited amounts of raw honey, pure maple syrup, barley malt or rice syrup, unsulfured blackstrap molasses, fresh fruit preserves without added sugars or preservatives.

SATURATED FATS

1. ANIMAL FATS: butter, fat found in poultry and meats.

POLYUNSATURATED FATS

1. NUTS: (See above.) Raw, unroasted, unsalted nut butters. 2. OILS: all cold-pressed or expeller-pressed oils such as corn, safflower, canola, sesame, soybean, flaxseed, sunflower, mayonnaise made from these oils.

MONOUNSATURATED FATS

1. OLIVE OIL: cold-pressed or expeller-pressed.

MISCELLANEOUS

1. BEVERAGES: herbal teas, fresh fruit or vegetable juice, bottled or purified water, mineral water (unsweetened), distilled water. 2. SOUPS: Homemade with no salt, or msg. Use fresh or frozen vegetables, whole grain pastas, whole grain rice, legumes, and lean meats, fish, or eggs. 3. SEASONINGS: fresh garlic, onions, herbs, raw apple cider vinegar, tamari, miso, seaweed, dulse, Mrs. Dash, Spike.

Do I Drink enough Water?

"Everyone has limits on the time they can devote to exercise, and cross-training simply gives you the best return on your investment balanced fitness with minimum injury risk and maximum fun."
-Paula Newby-Fraser