Foods with and Without Restrictions

  1. No restrictions: Potatoes, rice, beans, lentils, Whole Wheat pasta and breads, peas, corn, water , unsweetened plant milks , - should be about 70 % of calories

   2. Some restrictions:

             Vegetables - side dishes - too few calories to satisfy hunger- peppers, lettuce, carrots, celery, parsley, cilantro etc - so about 20 % of daily calories

            Fruits - apples, oranges, plums, cherries, etc - as these are mainly simple sugars with some fiber and vitamins should be only 10 % of diet ( This does not include fruit juices  which should be treats )

3. Use sparingly or as treats: Processed foods , Nuts and seeds ( high in fat ) , Avocados, olives and soy, dried fruits, juice

   4. Salt and Sugar and spices - no limits on spices - tend to add salt and sugar on top of food after cooked, as you will get more of the flavor without using as much salt or sugar

    5. Avoid Oils - even the finest olive oil is 100 % fat , calorically dense and nutrient poor. Oil injures the endothelium the innermost lining of the artery and that injury is the gateway to vascular disease. For those with heart disease , even a little oil can have a negative impact on heart health