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Good Foods List 
brought to you by Dr. Keasberry

Proteins

  • Meats: Organic, Hormone Free preferred beef, lamp veal, pork, buffalos  Grass fed is best

  • Chemical Free chicken, turkey, cornish hens

  • No lunch meat or cured meats with nitrate or MSF

  • Seafood: Any fish or shellfish, fresh or frozen

  • Homemade breaded fish using almond flour.

  • Other Proteins:  Tofu or Tempeh, Legumes

  • Nuts & Seeds: Natural nuts and seeds, almonds, cashews, pumpkin seeds, sunflower seeds, etc. raw or dry roasted.

  • Natural nut butters where oil rises to the top - avoid commercial brands (containing hydrogenated oils and sugars) best is almond butter.

Note: Make sure you get adequate protein each day.  If you have any quesitons on this buy and read the book The Protein Power by Eades and Eades a widely accepted rule of thumb is that the body requires 1 gram of protein for every 2 pounds of body weight per day (not everyone ... ask your health practitioner).

Dairy

  • Replace cow's mile with rice or almond or coconut milk

  • Fertile, free range or organic eggs.

  • Organs or Raw Butter (NO margarine)

  • Cheese (raw or organic), Cottage Cheese

  • Yogurt without added sugar (Stoneyfield Farm Organic is one brand)

Fats

  • Raw or Organic butter (NO margarine, it's hydrogenated)

  • Fresh flaxseed oil (lowers cholesterol)

  • Olive Oil, Coconut Oil (all cold pressed)

  • Fish Oils

  • Avocado is a great source of oil and many other nutrients.

Vegetables 

  • Raw or steamed vegetables, preferably organic and low carb veggies ... 3-5 servings per day

  • All homemade soups or frozen soups from the health food store (check the ingredients that there isn't any MSG in it - MSG has many names)

  • AVOID starchy vegetables (potatoes, yams, corn, squash, peas) more than 1-2 times per week, or less if you are on a more stringent carbohydrate restriction.

  • Salads - raw vegetable salads

  • Salad Dressing  - use any cold pressed oil with apple cider vinegar or lemon juice, Italian dressings made with fresh (preferably organic) ingredients;  Paul Newman's is good.

Condiments

  • Organic, natural herbs & spices

  • Celtic, Himalayan, Mediterranean Sea Salt

Grains

  • Limit the quantities

  • Organic, sprouted grain bread - Ezekiel/Trader Joe's/Udis Gluten Free

  • Whole grain breads/crackers

  • Whole grains - brown, jasmin, basmati, rice, quinoa, millet

  • Whole grain pasta

Note: Whole grain must be listed as the FIRST ingredient, avoid breads combining hydrogenated oils, avoid eating more than 1-2 servings per day (or less) Sprouted grain breads are recommended.

Fruits

  • Fresh organically grown fruits

  • Fresh fruit or vegetable juices, diluted with 50% water

  • V-8 and tomato juice (low sodium

  • Note: only 1-2 servings per day or less if so advised.

Sweeteners:  Not advised at all, but you must, limit to very small amounts.

  • Stevia

  • Raw Honey

  • Pure Maple Syrup (Grade B is best)

  • Fresh Fruit

Beverages

  • Organic, herb teas

  • Roasted Chicory (replacement for coffee)

  • Lemon water without or with Stevia

  • Avoid tap water, drink filtered water

  • Almond milk, coconut milk, rice milk

Desserts - Occasionally

  • Fresh fruit with organic yogurt and raw honey

  • Plain gelatin - add fruit

  • Brown rice pudding made with raw honey or stevia and rice, almond or coconut milk.

SnackTreats  for Kids (also see desserts)

  • Popsicles for children (use natural fruit juices or black cherry concentrate

  • Fruit juice sweetened treat (cookies, bars, rice ice cream)

  • Fresh fruit

  • Whole grain chips/crackers (NO HYDROGENATED OILS)

NOTE: Your doctor's recommendations are specific to you.  You may not be able to have everything on this list.  Please be sure to check on what is on your health program.

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