| Food |
How Much |
Why |
| Vegetables |
Any amount; dark coloured ones are best. Fresh and little processed [steamed] is preferred. Go easy on the rapidly absorbed starchy carbohydrates from potatoes. |
The colored ones have many types of carotenoid [like vitamin A] and flavonoids [phytochemicals] that prevent (cancer, heart and vascular trouble, strokes, etc) especially the "above-ground" portion of veggies have fibre, slow-release energy and no fat. Cabbage, broccoli and Brussels sprouts are anti-cancer. Garlic is heart-healthy. |
| Whole-grainsWhole (brown) rice The finer they are ground into a powder, the quicker their sugars are absorbed, increasing their "Glycaemic Index". This is not good for heart disease and diabetes. |
Reasonable amounts if tolerated. |
Basic food; contains many good components like fibre, minerals and vitamins that are removed in refining. Bran and germ are very high in B vitamin |
| Beans, soy and lentils (legumes) |
Reasonable amounts; combine with grains if tolerated. |
Lower bad cholesterol and triglycerides. High fibre, low fat. Combine with nuts and grains. Their protein may be good for the heart. Soy is good for health, heart and anti-cancer |
| Fibre Cereal bran and germ are amazing sources of betaineand choline. |
About 30 g/day. Controls diabetes and reduces the risk of heart diseases |
Often missing in processed foods. Aids elimination --reducing colon cancer risk by about 1/3rd. Each gram/day lowers LDL cholesterol by nearly 1%. Found in whole grains (oat), fruits, beans, and veggies. Gets you most of your fibre and all your omega-3; it also lowers bad cholesterol and helps keeps you "healthy". |
| Fruits and berries |
300 to 400 gms |
Same as vegetables. Lots of vitamins and fibre and no fats. Their flavonoids strengthen blood vessels and are potent antioxidants. |
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