AVOID THESE FOODS (A)
1A. Refined sugars: white sugar (sucrose), fructose, corn syrup, sorbitol, mannitol. Synthetic sugars: NutraSweet™ and saccharin
USE THESE FOODS INSTEAD (U)
1U. Natural sweeteners: fruit juice, raw honey, organic maple syrup, molasses, barley malt, sucanat (organic sugar cane). Avoid if diabetic or sugar intolerant.
2A. Refined flours: white, unbleached, bleached, enriched flour and products containing these flours
2U. Organic whole grains: best are heirloom (genetically unaltered) grains such as kamut, qulnoa, amaranth and spelt. Grain-intolerant people may do well on heirlooms.
3A. Synthetic fats: margarine, partially hydrogenated oils, vegetable shortening, Mocha Mix, Olestra
3U. Butter, preferably raw, organic
4A. Unsaturated oils: (any kind, whether cold-pressed, expeller pressed, or organic, with the exception of extra virgin olive oil) soybean, canola, flaxseed, safflower, corn, and fish oils
4U. Butter, extra virgin olive oil, or coconut oil
5A. Homogenized, pasteurized, nonfat or acidophilus milk, and processed cheese
5U. Raw (unpasteurized), whole milk, cultured milk products (kefir, yogurt, buttermilk), and goat’s milk; unprocessed cheese. Use in moderation if you are lactose intolerant
6A. Nuts and seeds: commercial, oiled, sugared, and salted. Beware of aflatoxin mold on old peanuts.
6U. Preferably organic nuts and seeds. Must be soaked (6 hrs) or blanched or roasted to destroy enzyme inhibitors.
7A. Drinks: commercial, sugared fruit juices, juice drinks, and soft drinks (both diet and regular)
7U. Raw juices: juice your own or buy 100% juice, preferably raw, organic. Natural spritzers containing only fruit juice and carbonated water.
8A. Canned coffee and commercial decaffeinated coffee
8U. Grind your own beans, preferably organic. Use only Swiss water- processed decaffeinated beans. Don’t exceed more than three cups daily. Try organic black or herbal teas.
9A. All commercial red meat and poultry
9U. Lamb or organic beef, organic free-range poultry. Fish is fine if it is not from polluted waters; halibut is one of the best.
10A. Commercial eggs or egg substitutes
10U. Organic eggs (no chemicals, drugs, or hormones) from free-range chickens or ducks
11A. Canned, precooked, microwaved, processed, fast foods and junk foods
11U. Buy fresh organic foods first, fresh nonorganic second, frozen third, and canned if that is the only food available.