- Nine servings of fruits and vegetables daily. The majority of that should be vegetables.
Eat a rainbow of plant foods every week with as much variety as possible:
- Black/Blue – Blackberries, blueberries, black beans, black rice, etc.
- Red/Purple – Pomegranate, beets, red raspberries, tomato, red peppers, etc.
- Yellow/Orange – Most squashes, sweet potatoes, cantaloupe, carrots, etc.
- White/Tan – Apples, bananas, pears, parsnips, cauliflower, etc.
- Green – Broccoli, lettuce, kale, chard, asparagus, peas, etc.
Eat mushrooms. Two pounds per month.
Eat foods in their whole and natural form.
Eat fermented foods twice weekly – Yogurt, kefir, saurkraut, kimchi, home-made pickles, pickled vegetables, kombucha.
Include legumes twice weekly – Beans, Peas, Lentils, Peanuts, Cashews
A note on soy – it is neither the devil nor is it a miracle cure. It is a bean and when consumed in moderation can be part of a healthy diet. Like many other foods when consumed to excess it can have detrimental effects. Soy should be organic and non-GMO.
Include fatty fish twice weekly.
Grains should be whole grains.
Be very picky about fats.
Good fats – olives and olive oil, avocados, nuts and seeds, fatty fish, moderate amounts of coconut oil.
Fats that appear to be safe in limited quantities – Most animal fats; chicken, pork, beef and dairy. Remember fatty fish is good for you.
Avoid – hydrogenated fats and industrial seed oils (think fats from plants that are not oily like corn and soy or fats
from plants you would not normally eat like cotton seed).
Avoid refined sugars and starches as much as possible.
Avoid all processed meat products including deli meats, hot dogs etc as these almost invariably contain nitrates which are highly associated with cancer.
Limit red meat to once weekly – it is the animal protein most associated with cancer.