T RACK Y OUR P LAQUE D IET. Diet Principle #1 Eliminate wheat and cornstarch, limited dairy Diet Principle #2 Dont limit fats, but choose the right fats.

TRACK YOUR TRACK YOUR PLAQUE DIETPLAQUE DIET

Diet Principle #1 Eliminate wheat and cornstarch, limited dairy

Diet Principle #2 Don’t limit fats, but choose the right fats

Diet Principle #3 Unlimited vegetables, some fruits

Diet Principle #4 Unlimited raw nuts and seeds

Diet Principle #5 Unlimited healthy oils

Diet Principle #6 Foods should be unprocessed

Diet Principle #1

Eliminate Wheat and Eliminate Wheat and cornstarch, limited dairycornstarch, limited dairy

Diet Principle #2

Don’t limit fats, but Don’t limit fats, but choose the right fatschoose the right fats

Diet Principle #3

Unlimited vegetables, Unlimited vegetables, some fruitssome fruits

Diet Principle #4

Unlimited raw nuts and Unlimited raw nuts and seedsseeds

Diet Principle #5

Unlimited healthy oilsUnlimited healthy oils

Dietary Principle #6

Foods should be Foods should be unprocessedunprocessed

BASIC DIET PRINCIPLES

DIET PRINCIPLE #1Foods to Eliminate

ALL WHEAT PRODUCTS

BreadsBagelsMuffinsPastasCakes

CookiesPancakesWafflesPretzels Crackers

ALL CORNSTARCH PRODUCTS

TacosTortillasCorn ChipsCornbreadsGraviesBreakfast Cereals

OTHER Soft Drinks (Soda) Candies Potatoes

White and Red

Rice White and Brown

Snack Foods Potato chips, rice cakes, popcorn, pies

BENEFITS OF ELIMINATION

PHYSICAL BENEFITS Weight Loss Increase in HDL cholesterol Enhanced sensitivity to insulin Reduction in:

Blood sugarSmall LDLTriglyceridesBlood Pressure inflammatory measures, such as c-reactive

protein

SUBJECTIVE IMPROVEMENTS

Increased mental clarity Increased energy Improved sleep More stable moods

DIET PRINCIPLE #2The Right Fats

CHOOSE THE RIGHT FATS Why Fats at all?

Calorie-dense fats help lose weight or manage it more effectively

Add one healthy oil to every meal

Include fish at least once per week.

Supplement omega-3 fatty acids

FATS TO AVOID/LIMIT

Avoid hydrogenated oils all together.

Permit no more than 20 grams of saturated fats per day.

Limit Dairy1-2 servings per

day of milk, cottage cheese, yogurt, etc.

preferably1-2% milk fat

1-2 oz cheese per day

DIET PRINCIPLE #3Fruits and Vegetables

VEGETABLES Unlimited:

Green vegetables Peppers, cucumbers,

lettuces cabbage, spinach, zucchini, etc.

Alliums Onions, garlic,

scallions Sprouts Roots

Radishes, carrots Mushrooms Herbs

Limited: Starchy vegetables

Yams, sweet potatoes, wild rice

Minimize white and brown rice

Minimize white and red potatoes

FRUITS Fruits are richer in sugar, SO limit fruit to no

more than two servings per day.

Favor berries of all variety Blueberries, raspberries, strawberries,

cranberries, blackberries. Citrus Melons Apples Peaches Pears Kiwis

Because of the high sugar load (>20 grams per 4 oz. serving), we should minimize:Bananas GrapesMangoAny dried fruit (raisins, dried apricots, figs)

DIET PRINCIPLE #4Raw Nuts and Seeds

RAW NUTS AND SEEDS Unlimited

Almonds Walnuts Pecans Pistachios Filberts Brazil Hazelnuts Pumpkin seeds Sunflower seeds Pine nuts

Best eaten raw. Dry roasted is

second best. Party mixes, honey

roasted, mixed nuts, beer nuts, etc. should be AVOIDED.

BENEFITS OF NUTS

Number two in the hierarchy of healthy foods, after vegetables

Rich in vitamins and minerals Fibers Healthy oils (monounsaturates) Reduces LDL

DIET PRINCIPLE #5Healthy Oils

UNLIMITED HEALTHY OILS Four healthy oils

Flaxseed Olive

Rich in monounsaturates and polyphenolsCanolaHigh-oleic Safflower

High in monounsaturates

Consider adding a small quantity to every meal

BENEFITS OF HEALTHY OILS Induces satiety (fullness) Reduces insulin and sugar fluctuations Leads to better weight control and weight

loss

Oils should never be super-heated (i.e. frying). Triggers formation of unhealthy oxidative by-

products

DIET PRINCIPLE #6Unprocessed Foods

FOOD SHOULD BE UNPROCESSED Unprocessed foods are whole foods Not dried (instant oatmeal or instant mashed

potatoes). Not powdered (instant soups and sauces). Not a “mix” (pancake and cake mixes,

macaroni and cheese). Do not require adding water and heating, or

some similar process. When food is left whole, it retains more of its

original naturally-occurring nutrients and digests more slowly (causing natural elevation in blood sugar or none at all).

WHAT DID WE MISS?

MEATS Fish and shellfish Lean Meats

Lean red meats Chicken Turkey Preferably grass fed, organic, or wild game

Avoid Cured Meats Bacon Sausage Hot dogs

TIPS FOR THE DIET Choose 10-20 basic dishes you enjoy as your

foundation.

Mix it up by using unique toppings (i.e. mustards, horseradish, salsa, pico de gallo, pestos, wasabi)

Spend the majority of your grocery time in the “outer isles”

TYP DIET OVERVIEW

UNLIMITED

Vegetables Raw nuts-almonds, walnuts, pecans,

pistachios Healthy oils-flaxseed, olive, canola, high-oleic

safflower Lean meats-lean red meats, fish, chicken,

turkey, eggs

Non-wheat grains-ground flaxseed, oats

LIMITED Fruits-minimize bananas, pineapples,

mangoes, and grapes Fruit juices-only real juices and in minimal

quantities. Dairy products-1 to 2 servings of milk,

cottage cheese or yogurt per day. No more than 1-2 oz. real cheese per day

Legumes/beans; potatoes; rice; soy

NEVER! Fried foods Fast foods Hydrogenated, “trans,” fats Cured meats-hot dogs, sausages, bacon Corn syrup or high-fructose corn syrup

containing foods Refined wheat flour, cornstarch

DAY IN THE LIFE OF TYP Breakfast

Scrambled eggs (add olive oil and onions) Yogurt

Snacks Apple and strawberries

Lunch Salad-topped with cucumbers, broccoli, carrots, celery Dressing-olive oil mixed with basil, pepper, garlic

Snacks Almonds

Dinner Salmon with pesto Spaghetti squash Side Salad