Basic Nutritional Guide

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss


Basic Nutritional Guide

A diet high in nutrients is the key to good health.

Use the following as a guide when deciding which types of food to include in your diet and which ones to avoid in order to maintain good health.

BeansAvoid:  Canned pork and beans, canned beans with salt or preservatives, frozen beans.

Acceptable: All beans (especially soy) cooked without animal fat or salt.

BeveragesAvoid:  Alcoholic drinks, coffee, cocoa, pasteurized and/or sweetened juices and fruit drinks, sodas, tea (except herbal and green tea).

Acceptable:  Herbal teas, fresh vegetable and fruit juices, grain beverages (often sold as coffee substitutes), mineral or distilled water.

Dairy products Avoid:  All soft cheeses, all pasteurized or artificially colored cheese products, ice cream.

Acceptable: Raw goat cheese, nonfat cottage cheese, kefir, unsweetened yogurt, goat’s milk, raw or skim milk, buttermilk.

EggsAvoid:  Fried or pickled.

Acceptable:  Boiled or poached (limit of four weekly).

FishAvoid:  All fried fish, all shellfish, salted fish, anchovies, herring, fish canned in oil.

Acceptable:  All freshwater whitefish, salmon, broiled or baked fish, water-packed tuna.  (Limit tuna to two servings a week to avoid excessive mercury intake.)

Fruits Avoid:  Canned, bottled, or frozen fruits with sweeteners added; oranges.

Acceptable:  All fresh, frozen, stewed, or dried fruits without sweeteners (except oranges, which are acidic and highly allergenic), unsulfured fruits, home-canned fruits.

GrainsAvoid:  All white flour products, white rice, pasta, crackers, cold cereals, instant types of oatmeal and other hot cereals.

Acceptable:  All whole grains and products containing whole grains: cereals, breads, muffins, whole-grain crackers, cream of wheat or rye cereal, buckwheat, millet, oats, brown rice, wild rice.  (Limit yeast breads to 3 servings per week.)

MeatsAvoid:  Beef; all forms of pork; hot dogs; luncheon meats; smoked, pickled, and processed meats; corned beef; duck; goose; spare ribs; gravies; organ meats.

Acceptable:  Skinless turkey and  chicken, lamb.  (Limit meat to three 3-oz. servings per week.)

NutsAvoid:  All salted or roasted nuts; peanuts (if suffering from a related disorder).

Acceptable:  All fresh raw nuts (peanuts in moderation only).

Oils (fats)Avoid:  All saturated fats, hydrogenated margarine, refined processed oils, shortenings, hardened oils.

Acceptable:  All cold-processed oils: corn, safflower, sesame, olive, flaxseed, soybean, sunflower, and canola oils; margarine made from these oils; eggless mayonnaise.

Seasonings Avoid:  Black or white pepper, salt, hot red peppers, all types of vinegar except pure natural apple cider vinegar.

Acceptable:  Garlic, onions, cayenne, Spike, all herbs, dried vegetables, apple cider vinegar, tamari, miso, seaweed, dulse.

SoupsAvoid:  Canned soups made with salt, preservatives, MSG, or fat stock; all creamed soups.

Acceptable:  Homemade bean (salt- and fat-free), lentil, pea, vegetable, barley, brown rice, onion.

Sprouts and SeedsAvoid: All seeds cooked in oil or salt.

Acceptable:  All slightly cooked sprouts (except alfalfa, which should be raw and washed thoroughly), wheatgrass, all raw seeds.

SweetsAvoid:  White, brown, or raw cane sugar, corn syrups, chocolate, sugar candy, fructose (except that in fresh whole fruit), all syrups (except pure maple syrup), all sugar substitutes, jams and jellies made with sugar.

Acceptable:  Barley malt or rice syrup, small amounts of raw honey, pure maple syrup, stevia, unsulfured blackstrap molasses.

VegetablesAvoid:  All canned or frozen with salt or additives.

Acceptable:  All raw, fresh, frozen (no additives), or home-canned without salt (undercook vegetables slightly).

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here –


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