This guide was made by
kirbywiggin and
she deserves all the credit for it.
In general, we can separate foods into high-, medium-, and low-quality categories based on their NCR, or nutrient-to-calorie ratio. Our objective is to eat mostly high-NCR foods and few low-NCR foods.
Picture a food pyramid with three levels. The largest level contains the high-NCR foods, the middle contains the medium-NCR foods, and the top, or smallest, level contains the low-NCR foods. Through this simple concept a healthy eating pattern can be developed that is not a diet, but a program that enriches your metabolism, supports your immune system, aids detoxification, and reduces inflammation and oxidative stress will correcting malnutrition.
Because we're all different, some of us may need more fat, or less fat, or may have higher protein needs, or not tolerate starchy carbohydrates. The best barometer of what you need is how you feel. When you eat properly for your constitution and metabolism, you should feel great - even after just six weeks. Pay attention to how the food you eat makes you feel and experiment with different amounts of different categories of nutrients. You are your own best judge of what works for you.
When you eat properly for your body, your weight will become normal, your energy will improve, and often many seemingly unrelated physical complaints will disappear.
High-NCR Foods
Eat at least 8 to 10 servings a day of each.
1. Vegetables
Vegetables should be organic and fresh whenever possible.
The best are:
- Cruciferous vegetables (broccoli, brussel sprouts, cauliflower, kohlrabi, cabbage)
- Dark green leafy vegetables (escarole, Swiss chard, collard greens, kale, spinach, and dandelion, mustard, or beet greens
- Colorful vegetables:
Red: tomatoes, chili peppers, red bell peppers
Green: green beans, asparagus, green peppers, okra, snow peas, zucchini
Yellow: yellow squash, fresh corn
Purple: eggplants, beets
White: mushrooms, sprouts, water chestnuts, bamboo shoots, lotus root, burdock root
Plus:
- Lettuce/mixed greens - arugla, romaine, red and green leaf, endive, radicchio, chicory, watercress
- Sea vegetables - wakame, kombu, nori, arame, hijiki
- Allium vegetables - garlic, onions, shallots, leeks, scallions
2. Fruit
Focus on fresh, organic fruits with low glycemic levels; these include berries (blueberries, raspberries, blackberries), apples, pears, kiwis, mangoes, citrus, peaches, apricots, nectarines, and plums.
3. Plant Proteins
- Red, green, or French lentils; green or yellow split peas
- Beans: kidney, navy, lima, mung, pinto, black, and garbanzo (chickpeas)
- Soy foods: tofu, tempeh, soy milk, soy yogurt, soy nuts, edamame
Medium-NCR foods
Eat 4 to 5 servings a day
1. Animal Proteins
- Free-range, organic, or DHA (omega-3) eggs
- Low-fat or nonfat organic yogurt
- Wild game, including elk and deer
- Wild fish (not farm raised, which are processed with antibiotics and medications), including wild salmon, arctic char, halibut, sea bass, sardines, herring, trout, and sole
- Lean poultry (white meat) from free-range chicken, turkey, Cornish game hen
- Lean red meats such as roast beef and lamb
2. Healthful oils
- Organic flaxseed oil
- Organic borage oil
- Organic extra virgin olive oil
- Small amounts of cold-pressed or expeller-pressed polyunsaturated oils, including sesame, walnut, and almond
3. Nuts and seeds
Organic almonds, hazelnuts, walnuts, pecans, Brazil nuts, cashews, pistachios, sunflower seeds, pumpkin seeds, sesame seeds, and flaxseed, as well as organic nut butters (almond, macadamia, cashew, sunflower, soy)
4. Whole grains
Brown rice, wild rice, quinoa, millet, buckwheat, barley, steelcut oats, rye, spelt, kamut, amaranth
- Whole grain breads and whole grain pastas
5. Fruits and vegetables
Starchy vegetables, root vegetables such as sweet potatoes, winter squashes, turnips, rutabagas, carrots, parsnips
- Avocados
- Olives
- Moderate amounts of higher-glycemic fruits, including pineapples, bananas, grapes, and melons
Low-NCR Foods
Avoid these whenever possible
1. Low-NCR carbohydrates
- White flour
- White bread
- White potatoes
- White rice
- Cereals
- Alcohol
- White sugar
- All other forms of sugar - evaporated cane sugar, honey, molasses, Sucanat, maple syrup, barley malt, brown rice syrup, high-fructose corn syrup - and all foods containing them
- Popcorn
- Rice cakes
2. Low-NCR Fats and Oils
- Trans or hydrogenated fats, such as margarine and shortening
- Refined polyunsaturated oils, such as corn, sunflower, or safflower
- Saturated fat from animal sources (beef, pork, lamb, chicken, dairy products - but keep in mind that you can eat low-fat or non-fat dairy products)
- Cocoa butter
- Butter
- Tropical oils, including palm and coconut oil
3. Junk foods
- Sodas
- Fast food
- Fried food (especially breaded fried foods)
- Desserts
- Snack foods
Learn what a portion really is
½ cup is the general serving size - this is about equal to a tennis ball.
3 ounces is the size of an animal protein serving (about the size of your palm). For other proteins: 2 eggs, 8 ounces or 1 cup of tofu, ½ cup of legumes.
Vegetables: One serving = ½ cup.
Nuts and seeds: One serving = 10 to 12 nuts or 1 tablespoon of nut butter.
Cooked grains: One serving = ½ cup.
Whole grain bread: One serving = 1 slice.
Dairy: One serving = 6 ounces of yogurt.
Oil: One serving = 1 tablespoon of oil (olive or flax, etc.), 8 to 10 olives, or 1/8 of an avocado.
Source
<(^_^)> Other guides by kirbywiggin <(^_^)>
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