Nutrient-Rich Diet and Grocery List
Knowing HOW to eat a nutrient-rich diet is crucial to reversing your health conditions. Remember that the overall goal is to consume whole foods in their purest form. Processed food is completely eliminated, which is anything from a package, box, can, or bottle. This includes fast food since most of it is processed, fried and toxic. Sodium and sugar must also be greatly reduced. Once your body has healed, you could re-introduce some foods but in VERY small amounts and occasionally. Also, I highly recommend detoxing daily either with a lemon water mix and/or green juice. Learn more on how to detox naturally here.
Whole Grains: steel cut oats, wild rice, millet, quinoa, 100% whole grain bread, sprouted bread, bean pasta, nut milks (moderate). Limit to once per day.
Raw & cooked greens: peas, snow pea pods, okra, artichoke hearts, kale, Swiss chard, broccoli, string beans, asparagus, spinach, cabbage, lettuce, mustard greens, collard greens, turnip greens. This is the most important food category simply because it’s probably the least consumed. A large portion (at least half of your plate) of greens are absolutely necessary to not only provide your body with rich nutrition, but also to cleanse your body of toxins. You can eat them or juice them with a high powered blender system.
Non-starchy: tomatoes, peppers, eggplant, mushrooms, onion, garlic, leeks, cauliflower, water chestnuts
Raw starchy: carrots, jicama, radish, parsnips (add raw to salads)
Vegetables: carrots, butternut squash, winter squash, spaghetti squash, sweet potato, corn
Beans/Legumes: split peas, Lima beans, lentils, soybeans, black beans, chickpeas, red kidney beans, red/white/blue beans. Soak overnight, rinse, cook. Add to salads and soups.
Raw Nuts and Seeds: pistachios, almonds, sunflower seeds, sesame seeds, walnuts, cashews, pecans, chia seeds, flax seed. (Have 1 tbs of flax or chia seeds daily). DO NOT CONSUME IF YOU ARE ALLERGIC
Low-sugar Fruit: kiwi, apples, oranges, grapes, pears, watermelon, pomegranates. Dried fruit in very small amounts (raisins, dates). Berries or pomegranate once a day. Blueberries, strawberries, blackberries, raspberries.
Herbs and Seasonings: cilantro, basil, parsley, garlic granules, cinnamon, cumin, oregano, lime, lemon, cayenne pepper, turmeric or any seasoning that is non-irradiated and sodium-free.
See the DISCLAIMER before changing your diet or exercise.
What is your favorite store or market to purchase fresh food?