Note: Many plant foods are rich sources of calcium, such as leafy greens like collard greens, turnip greens and kale, as well as tofu and tempeh.
Pritikin, one of the healthiest diets on earth, includes protein from both animal and plant sources. No more than 1 serving per day. Up to 2 daily. If you prefer egg whites instead of other land-based animal foods like white poultry and lean meat, you may eat more. About 7 egg whites is the protein equivalent of 1 serving of poultry or meat. Steer clear of egg yolks and their high dietary cholesterol. Protein-Rich Plant Foods: Legumes like beans, peas, and lentils Soy products like tofu and edamame For maximum cholesterol reduction and giving yourself the best chance at reversing atherosclerosis heart disease , choose on most days protein-rich plant foods like beans instead of land-based animal foods like poultry and meat.
And yes, you can get plenty of protein with a plant-based diet. Now available for delivery to your home or office! The healthiest diets on earth often include a bounty of fresh herbs in addition to whole, fiber-rich foods. Water plain, bottled, low-sodium, mineral ; hot grain beverages coffee substitutes ; non-medicinal herbal teas such as peppermint, rosehips, and chamomile ; and cocoa — up to 2 tablespoons per day use non-alkali processed cocoa.
You do not have to drink large amounts of water daily.
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Simply drink when thirsty. We also recommend moderation: no more than mg of caffeine daily the amount in about 4 eight-ounce cups of coffee or 8 eight-ounce cups of tea. Coffee, both regular and decaf, does contain chemicals diterpenes that may modestly raise LDL cholesterol.
However, by brewing with paper filters like paper cones or capsule filters like Keurig, the diterpenes are largely eliminated. Use in moderation or not at all. For men, up to 7 drinks per week, with no more than 1 to 2 drinks per day. Choose red wine over white wine, wine over beer, and either over liquor. Culinary herbs are rich sources of many beneficial phytonutrients, and are a good way to add flavor without extra calories, fat, or salt. Include at least 1 to 2 teaspoons of dried herbs or 1 to 2 tablespoons of fresh herbs each day. While artificial sweeteners have not been proven to aid weight loss, they may be of benefit to people with diabetes, elevated triglycerides, and those following the Pritikin Eating Plan to lose weight.
Limit intake to no more than 10 to 12 packets per day. Sucralose Splenda and stevia brand names include SweetLeaf and Truvia appear to be the safest choices. Go wild on vegetables. The more vegetables, including dark green, yellow, red, or orange vegetables, the better!
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Limit calorie-dense foods such as dried grains breads, crackers, cold cereals , dried fruits, nuts, and seeds. Avoid refined or concentrated sweeteners. They all pack a lot of calories into very small amounts of food. Steer clear of fruit and vegetable juices because they provide less satiety than whole fruits and vegetables. Eat as many whole grains, vegetables, legumes such as beans and peas , and fruits as you want.
Enjoy more calorie-dense foods such as avocados and nuts, but limit them to keep your weight under control. Limit avocado intake to no more than 2 ounces per day. Limit walnuts, flaxseeds, almonds, pumpkin seeds, pecans, pistachios, sunflower seeds, filberts hazelnuts , peanuts, cashews, and macadamia nuts to no more than 1 ounce per day. Everything you need to lose weight permanently. Eat your way thin. Get the 5-Day Sample Meal Plan. For healthy individuals who choose to use sweeteners, a suggested rule of thumb is a maximum of 2 tablespoons of fruit juice concentrate or 1 tablespoon of other refined sweeteners such as barley malt, corn syrup, rice syrup per calories consumed.
None is optimal. Avoid fructose and high fructose corn syrup. Avoid added salt , and highly salted, pickled, and smoked foods. Limit foods that have more than 1 mg of sodium per calorie so as not to exceed to mg of sodium per day, depending on age.
Limit as much as possible foods containing refined grains such as white pasta, white bread, and white rice. The typical American Diet is full of fatty meats, unhealthy oils, egg yokes and deep fried foods. Diseases like obesity, type-2 diabetes, hypertension, high-cholesterol and heart disease are the result of this unhealthy diet.
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