Blog Diets

Food list – foods to eat & avoid

How Not to Die: Discover the Foods Scientifically Proven to Forestall and Reverse Disease (2015) is a whole-food, plant-based, fairly low-fat food plan.

  • Eat unprocessed plant foods – beans/legumes, berries, other fruits, cruciferous vegetables, greens, different veggies, flaxseeds, nuts, turmeric, entire grains.
  • Reduce processed plant foods and unprocessed animal foods.
  • Avoid ultra-processed plant foods and processed animal foods.

See under on this page for a description of the meals recommendations in the eating regimen. Basic tips  |  Portions/servings  |  What to eat / Green-light foods  |  Foods to reduce / Yellow-light foods  |  Foods to avoid / Purple-light foods. There’s a lot more within the e-book.

Use this web page as a cheat sheet alongside the guide. Send this page to associates, family, and anybody else who you need to understand what you’re eating on this weight loss plan.

Get a replica of How Not to Die for why this weight-reduction plan is related for various well being circumstances (coronary heart illness, lung disease, brain illnesses, digestive cancers, infections, diabetes, high blood pressure, liver illnesses, blood cancers, kidney illness, breast cancer, suicidal melancholy, prostate cancer, Parkinson’s illness, physician errors); steerage on how train can improve your health; recommendations on how to incorporate all of the advisable foods (notice there are not any actual recipes within the guide); how to persuade individuals to eat their veggies; train recommendations; supplement recommendations; and references (which take up 1/3 of the e-book).

The reasoning behind How Not to Die

Telomeres, discovered at the prime of each chromosome, have been regarded as your life “fuse”: They will begin shortening as quickly as you’re born, and once they’re gone, you’re gone. The guide claims that 3 months of whole-food, plant-based vitamin and different wholesome modifications might significantly increase telomerase activity, the one intervention ever shown to achieve this. Weight loss by means of calorie restriction and an even more vigorous train program failed to enhance telomere length, so it appears that the lively ingredient is the standard, not quantity, of the food eaten. Also, the ebook claims that a extra plant-based weight loss plan might help forestall, treat, or reverse every single considered one of our fifteen leading causes of demise.

How Not to Die food plan plan – what to eat and foods to avoid

Common tips  |  Parts/servings  |  What to eat / Inexperienced-light foods  |  Foods to reduce / Yellow-light foods  |  Foods to avoid / Pink-light foods

Basic tips

  • Know your personal psychology
    • In case you have a tendency to have an “addictive” character, or in case you are the sort of one that takes things to extremes— as an example, you either don’t drink in any respect or you drink in excess— it’s in all probability greatest for you to attempt to keep on with this system
    • You may find it straightforward to go cold-turkey, or have a 3-step technique, starting with dinner – (1) consider three meals you already take pleasure in which might be plant based mostly, like pasta and marinara sauce that could possibly be easily tweaked to whole-grain pasta with some added veggies; (2) consider three meals you already eat that could possibly be adapted to turn out to be a green-light meal, like switching from beef chili to five-bean chili; (3) discover new healthy options, Three new whole-foods plant-based recipes to eat. Then rotate these 9 meals and add lunch and breakfast options
  • Take away junk food from your home
  • Observe that your taste will change as you progress to a brand new weight loss plan
  • Eat quite a lot of totally different plant foods, to get a full vary of useful substances
  • Foods that Dr. Greger mentions multiple occasions within the ebook:
    • Broccoli, kale, legumes, berries, flaxseeds, cardamom, saffron, turmeric, inexperienced tea

Portions / servings

  • Day-after-day, eat:
    • Three servings of beans/legumes
    • 1 serving of berries
    • 3 servings of other fruits
    • 1 serving of cruciferous greens
    • 2 servings of greens
    • 2 servings of different vegetables
    • 1 serving of flaxseeds
    • 1 serving of nuts
    • 1 serving of spices
    • 3 servings of entire grains
    • 5 servings of drinks
    • 1 exercise
  • For serving sizes, see “foods to eat” part under
  • Plate proportions: ¼ grains, ¼ legumes, ½ vegetables, together with perhaps a aspect salad and fruit for dessert
  • Should you’re nonetheless hungry, the ebook doesn’t give clear tips about what to do – it encourages you to eat unlimited greens (prescription in Greens chapter), and talks about individuals dropping pounds after consuming giant quantities of legumes (Diabetes chapter) or fruit (“What About All the Sugar in Fruit?” part within the Berries chapter), but isn’t clear about whether or not you need to give attention to particular foods to add or just improve all foods proportionally
  • Attempt to mix foods to meet these objectives, e.g. a peanut butter and banana sandwich. When sitting down to a meal, ask your self what you can add to it – e.g. greens, beans, flax seeds
  • In the event you eat poorly someday, simply attempt to eat higher the subsequent day
  • Purchase probably the most colorful foods yow will discover – purple relatively than white eggplant, the reddest of strawberries, the blackest of blackberries, probably the most scarlet tomato, the darkest green broccoli you’ll find

Foods to eat in How Not to Die – green-light foods – unprocessed plant foods

  • Beans/legumes
    • Advisable: 3 servings per day
    • Serving measurement: ¼ cup of hummus or bean dip; ½ cup of cooked beans, cut up peas, lentils, tofu, or tempeh; 1 cup of recent peas or sprouted lentils. Observe that peanuts are listed underneath nuts as an alternative of beans, and inexperienced beans are listed beneath greens.
    • Beans, including black beans, butter beans, cannellini beans, chickpeas, nice northern beans, kidney beans, navy beans, pinto beans, small pink beans
    • Canned beans are okay, just get no-salt-added varieties when you can
    • Chickpeas / garbanzo beans, black-eyed peas, cut up peas (yellow or green)
    • Lentils (beluga, french, and purple varieties)
    • Soybeans; edamame, miso, tofu, tempeh
    • Sprouted beans
    • English peas / garden peas
    • Hummus, bean paste
  • Fruits
    • Berries
      • Beneficial: 1 serving per day
      • Serving measurement ½ cup recent or frozen, ¼ cup dried
      • Outlined in this e-book as small edible fruits
      • Açai berries, barberries, bilberries, blackberries, black currants, blueberries, cherries (sweet or tart), cranberries, goji berries, harmony grapes, kumquats, mulberries, raspberries (black or purple), strawberries
      • Dried berries inc. raisins
    • Different fruits
      • Advisable: 3 servings per day
      • Serving measurement is a medium-sized fruit, 1 cup of cut-up fruit, or ¼ cup dried fruit
      • Apples (including the peel), dried apricots, avocados, bananas, cantaloupe melon, clementines, dates, dried figs, grapefruit, different grapes aside from harmony grapes (preferably with seeds), honeydew melon, kiwifruit, lemons, limes, lychees, mangos, nectarines, oranges, papayas, ardour fruit, peaches, pears, pineapple, plums (especially black plums), pluots, pomegranates, prunes, rhubarb, tangerines, watermelon
    • In the event you buy dried fruit, look for no sugar added and unsulfured
    • Inform your doctor in the event you eat grapefruit, as it might work together with greater than half of generally prescription drugs
  • Vegetables
    • Eat a mix of uncooked and cooked vegetables. Some veggies are greatest uncooked (e.g. bell peppers); some benefit from cooking (e.g. carrots, celery, and green beans); some are hardly affected (artichokes, beets, onions)
    • Greatest cooking strategies so that you don’t lose antioxidants are griddling and microwaving. Boiling and strain cooking lose probably the most antioxidants. Baking and frying are in between, but deep-frying might produce other unfavourable results
    • Purchase organic when you possibly can
    • At the very least half your plate must be full of vegetables
    • Cruciferous vegetables
      • Beneficial: 1 serving per day
      • Serving measurement is ½ cup chopped; ¼ cup brussels or broccoli sprouts; 1 tablespoon horseradish
      • Arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale (black, green, and pink), kohlrabi, mustard greens, radishes, pink cabbage, rutabaga, turnip greens, wasabi, watercress
      • “Hack and hold” – chop the cruciferous vegetable, wait 40 minutes, then you’ll be able to prepare dinner it as much as you need without destroying useful compounds
      • Notice that frozen cruciferous vegetables are blanched, in order that they don’t include all of the useful compounds – to compensate, add some mustard powder, horseradish, or raw cruciferous veggies
    • Green leafy greens
      • Advisable: 2 servings per day
      • Serving measurement 1 cup uncooked, ½ cup for cooked
      • Arugula, beet greens, collard greens, kale (black, green, and pink), mesclun greens (assorted young salad greens), mustard greens, oak leaf lettuce, sorrel, spinach, swiss chard, turnip greens
      • In case you are taking warfarin/Coumadin, speak together with your physician before you improve your greens intake
    • Different vegetables
      • Advisable: 2 servings per day
      • Serving measurement ½ cup uncooked or cooked nonleafy vegetables, ½ cup vegetable juice, ¼ cup dried mushrooms
      • Acorn squash, artichokes, asparagus, beets, bell peppers, carrots, celery, corn, cucumber, eggplant, endive, fennel, garlic, inexperienced beans, green onion, leeks, mushrooms (button, oyster, portobello, shiitake), okra, onions, purple potatoes, peppers, pumpkin, radicchio, pink onions, scallions, sea vegetables (arame, dulse, nori), snap peas, squash (delicate, summer time squash, spaghetti squash), sweet potatoes/yams, tomatoes, zucchini
    • Nuts and seeds
      • Flaxseeds
        • Beneficial: 1 serving per day
        • Serving measurement: 1 tablespoon
        • Golden or brown
        • Grind them nicely with a blender or coffee or spice grinder, or buy them preground or “milled” – ground flaxseed should final at the very least 4 months at room temperature
      • Nuts or different seeds
        • Advisable: 1 serving per day
        • Serving measurement: ¼ cup of nuts or seeds, or 2 tablespoons of nut or seed butters
        • Almonds, Brazil nuts (a minimum of 4 a month), cashews, hazelnuts/filberts, macadamia nuts, peanuts, pecans, pistachios, walnuts
        • Notice that chestnuts and coconuts don’t nutritionally rely as nuts)
        • Almond butter, peanut butter
        • Chia seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds
      • Spices and herbs:
        • Really helpful: 1 serving per day
        • Serving measurement: ¼ teaspoon a day of the spice turmeric, plus some other salt-free herbs and spices you take pleasure in
        • Should you endure from gallstones, turmeric might set off pain. An excessive amount of turmeric might improve the danger of certain kidney stones
        • When pregnant, restrict ginger to 20 grams per day (about four teaspoons of freshly grated ginger)
        • Spices – e.g. allspice, amla (Indian gooseberry), cardamom, chili powder, cinnamon (Ceylon cinnamon is preferable to cassia), cloves, coriander, cumin, curry powder, fenugreek, ginger, horseradish, lemongrass, mustard powder, nutmeg, paprika, pepper, saffron, turmeric, vanilla
        • Restrict poppy seeds and nutmeg
        • Spice mixes (be certain that they’re salt-free) e.g. pumpkin pie spice, curry powder, chili powder, Chinese language five-spice powder, a savory Indian spice blend referred to as garam masala, an Ethiopian mix referred to as berbere, Italian seasoning, poultry seasoning, and a Middle Japanese mix referred to as za’atar.
        • Herbs – e.g. basil, bay leaves, cilantro, dill, garlic, marjoram, mint, oregano, parsley, rosemary, sage, thyme
      • Entire grains
        • Advisable: Three servings per day
        • Serving measurement: ½ cup of scorching cereal (e.g. oatmeal, cooked grain corresponding to rice or quinoa, cooked pasta, corn kernels); 1 cup of ready-to-eat/chilly cereal; ½ a bagel or english muffin; 3 cups of popped popcorn
        • Barley, corn / popcorn, oatmeal, brown rice, rye, entire wheat, wild rice
        • Pseudo-grains – e.g. amaranth, buckwheat, millet, quinoa, teff
        • Merchandise made with entire grains – e.g. pasta, bread
        • Intact entire grains are higher than entire grains which were processed, e.g. entire grain pasta or bread
        • For the 98% of people that don’t have wheat points, there isn’t a proof to recommend that following a gluten-free weight-reduction plan has any advantages
        • Use the Five-to-One Rule for entire grain foods. When buying whole-grain products, take a look at the Vitamin Details label on the package deal and see if the ratio of grams of carbohydrates to grams of dietary fiber is 5 or less (e.g. 30 grams of carbohydrates and three grams of fiber, 30/3 = 10, which is greater than 5, so ought to be prevented)
      • Beverages
        • Really helpful: 5 servings per day
        • Serving measurement 1 glass / 12 ounces; have 5 glasses a day in addition to the water you get naturally from the foods in your food plan
        • Water
        • Inexperienced and white teas, e.g. inexperienced tea, jasmine tea, matcha tea, white tea
        • Black tea, e.g. tea, chai tea, earl grey tea, oolong tea
        • Herbal tea, e.g. chamomile tea, hibiscus tea (no more than a quart a day), lemon balm tea, peppermint tea, rooibos tea
        • Scorching chocolate (no milk)
        • Espresso – average every day ingestion of unsweetened coffee could also be helpful towards liver injury, melancholy, and Parkinson’s illness. Be careful when you have GERD or glaucoma. Nevertheless, inexperienced tea is preferable to espresso as a healthy beverage
        • Until you have got a condition like coronary heart or kidney failure or your doctor otherwise advises you to prohibit your fluid intake, the writer recommends you drink five glasses of tap water a day (not bottled water, which may have chemical and microbial contamination); that water could be flavored with fruit, tea leaves, or herbs
      • Sweeteners
        • Blackstrap molasses and date sugar
        • Stevia – up to 2 stevia-sweetened drinks a day
        • Erythritol – in case you want a sweetener so as to eat a wholesome food, e.g. cranberry juice. Don’t use it as an excuse to eat junk food
      • Condiments and pantry
        • Mustard, nutritional yeast, vinegar
        • Liquid smoke is okay, it doesn’t include a lot of the smoke cancer compounds (in contrast to smoked fatty foods)

Foods to reduce with How Not to Die – yellow-light foods – processed plant foods, unprocessed animal foods

After the very prescriptive tips on what to eat, the guidelines on minimizing meals are sketchy at greatest.

Dr. Greger spends a lot of the guide telling you ways eggs, hen, meat, fish, and dairy can hurt your health, but doesn’t say what degree of these foods wouldn’t be harmful. Nevertheless, the best-defined guideline within the guide for “yellow-light” foods is to reduce processed plant foods and unprocessed animal foods.

He says in the Part 1 introduction, “In this book, I don’t advocate for a vegetarian diet or a vegan diet. I advocate for an evidence-based diet, and the best available balance of science suggests that the more whole plant foods we eat, the better— both to reap their nutritional benefits and to displace less healthful options.”

He says in the Part 2 introduction, “I remember a man once telling me that he could never “go plant based” as a result of he might never hand over his grandma’s hen soup. Huh? Then don’t! After I asked him to say howdy to his bubby for me, I informed him that enjoying her soup shouldn’t maintain him from making healthier decisions the rest of the time.”  “ Why not scale down to once a month or reserve it for special occasions?”

In “How I Define Processed” in the Half 2 introduction, he says “The limited role I see for yellow-light foods in a healthy diet is to promote the consumption of green-light foods.”

So, it seems that these foods, if you need to eat them, must be for special events solely or in very limited amounts for day by day use if the only approach you’d eat the green-light-foods is to add a number of the yellow-light meals.

  • Processed plant foods
    • Not totally clear what this means; see “How I Define Processed” in the Part 2 introduction for some restricted steerage
    • Examples might embrace natural caloric sweeteners, processed meat substitutes akin to veggie burgers, cocoa powder, milk substitutes akin to almond milk
    • Unclear whether or not non-whole-grains comparable to white pasta must be included right here
  • Unprocessed animal foods
    • Meat (unprocessed) – e.g. beef, pork
    • Poultry (unprocessed) – e.g. hen, turkey
    • Fish and shellfish (unprocessed) – e.g. cod, salmon, tuna, fish oil
    • Eggs
    • Milk (unprocessed or minimally processed) – e.g. milk, cheese, cream cheese, cream, yogurt
  • Salt – don’t add salt on the table, or whenever you prepare dinner; avoid processed foods
  • White potatoes
  • Olives
    • Reduce because they’re salty
    • Olive oil – freshly squeezed olive juice already has much less vitamin than the whole fruit, but then olive oil producers additionally thrown away the olive wastewater, which incorporates the water-soluble vitamins. In consequence, you end up getting just a small fraction of the vitamin of the entire fruit by the time extra-virgin olive oil is bottled
  • Sweeteners
    • Pure caloric sweeteners comparable to honey, less processed cane sugars, and maple, agave, and brown rice syrups don’t appear to have much to supply nutritionally
    • Sorbitol and xylitol

Foods to avoid with How Not to Die – red-light foods – ultra-processed plant foods, processed animal foods

Once more, it’s not totally clear what’s included here – the gadgets under are taken principally from half 1 of the guide the place the writer says to avoid specific foods. There aren’t clear tips concerning the difference between processed plant foods and ultra-processed plant foods.

  • Vegetables
    • Alfalfa sprouts – these are sometimes linked to salmonella outbreaks
  • Processed animal foods
    • Grilled / stir-fried / broiled / barbecued meats and fish
    • Cured meats – e.g. bacon, bologna, ham, scorching canine, sausage, salami
  • Fat
    • Refined olive oil and different vegetable oils e.g. corn oil
    • Trans fats – found in processed foods and naturally in meat and dairy
    • Saturated fats – found primarily in animal products and junk foods; also in cocoa butter, coconut oil, and palm kernel oil
    • Dietary ldl cholesterol (much less essential to decrease LDL cholesterol levels) – discovered solely in animal-derived foods, particularly eggs
    • Fried foods usually – fried meat foods are worse than fried plant foods but each have various degrees of DNA mutations
    • For those who fry at house, good ventilation (or grilling outdoors) might scale back lung cancer danger from toxic risky chemical compounds with mutagenic properties
  • Processed foods
    • Sodas and sugary drinks
    • Ultra-processed plant foods, e.g. most breakfast cereals, chips, pastries
    • Salty processed foods
    • Foods containing partially hydrogenated vegetable oil / shortening
    • Foods with artificial components
  • Sweeteners
    • Sugar
    • Synthetic sweeteners
  • Alcohol
    • One or two drinks decrease the danger of coronary heart illness for individuals dwelling unhealthy life, however not for individuals with even the bare minimum of healthy conduct – the underlying components are better eaten of their non-distilled type

Well being benefits claimed in How Not to Die

The food plan in this e-book claims to scale back the dangers for: acid reflux disease / GERD, Alzheimer’s disease, anal fissure, angina, asthma, atherosclerotic plaque, Barrett’s esophagus, blood infections, mind illnesses, most cancers (brain cancer, breast cancer, colon cancer, colorectal cancer, esophageal most cancers, kidney cancer, leukemia, liver most cancers, lung cancer, lymphoma, myeloma, non-Hodgkin’s lymphoma (HNL), pancreatic cancer, prostate cancer, skin cancer), persistent obstructive pulmonary disease (COPD), cirrhosis, claudication, medical melancholy, constipation, coronary heart illness, depressions, diabetes, prediabetes, diabetic neuropathy, coronary heart disease, hemorrhoids, hepatitis E (HEV), hiatal hernia, high blood pressure, high blood sugar, excessive ldl cholesterol, insulin resistance, kidney illness, kidney stones, liver illness, lung most cancers, lung illnesses, nonalcoholic fatty liver illness (NAFLD), obese/obesity, Parkinson’s disease, respiratory infections, stroke, suicidal melancholy, varicose veins

As all the time, this isn’t meant to be a alternative for professional medical analysis or remedy for a medical condition. Consult your physician earlier than starting a new food regimen. This web page describes what the authors of the food regimen advocate – Chewfo is describing the eating regimen solely, not endorsing it.

Get a replica of How Not to Die for why this weight-reduction plan is relevant for various health circumstances; steerage on how exercise can improve your well being; recommendations on how to incorporate all the really helpful foods; how to persuade individuals to eat their veggies; exercise recommendations; and complement recommendations.

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The writer’s web site is http://nutritionfacts.org. He’s on Fb at https://www.facebook.com/NutritionFacts.org; Twitter at https://twitter.com/nutrition_facts; Google+ at https://plus.google.com/+NutritionfactsOrgMD; and YouTube at https://www.youtube.com/user/NutritionFactsOrg.

The ebook mentions a free app – it seems it’s the “Dr Greger’s Daily Dozen” app out there on Google Play for Android and iTunes for iOS.

How has this weight loss plan helped you? Please add a remark or query under.