Food Choice Table
| Carbohydrates | Good Choice | Reasons | Bad Choice | Reasons |
| Vegetables - green leafy | Vitamins, Minerals, Antioxidants, fiber | Most Tuber vegetables (potatoes, tapioca) | High glycemic index | |
| Onions, Green Onions, Chives, Garlic | Antibacterial, antiviral, anticarcinogenic | |||
| Cabbage, Broccoli, Cauliflower | Prevents estrogen dominance (which causes cancer) | |||
| Tomatoes (both raw and cooked) | High Vitamin C and lycopene for CA prevention | |||
| Tubor vegetables in moderation - (carrots, beets, sweet potatoes) | Beta Carotene - good antioxidant | |||
| Whole Fruits - | Vitamins, Minerals, Antioxidants, fiber | Fruits (banana, Watermelon) | High glycemic index | |
| Lemon, Lime | Keeps the body alkaline | Fruit Juices | High sugar content, low fiber | |
| Soybean Products in moderation | Cancer prevention | |||
| Pineapples | Bromelain | |||
| Blueberry, grapes | Protects the Heart | |||
| Whole Grains | B-Vitamins, Insoluble fiber | |||
| Oats, Barley | Soluble fiber, Lower Cholesterol | White Rice | High glycemic index | |
| Pasta made with duram wheat | Low to medium glycemic index | White Flour | High glycemic index | |
| Basmati Rice | Low glycemic index | |||
| Protein | Good Choice | Reasons | Bad Choice | Reasons |
| Legumes | Soluble fiber | Peanuts | Aflatoxin (carcinogen) | |
| Nuts | High in Monounsaturated fats | |||
| Deep water fish | High in Omega 3 Fatty Acid | Coastal Fish | Toxic Metals | |
| Organic Eggs | Best Biological Value Protein for Human | Red Meats | Acid forming, Carcinogenic, Increase Hormone | |
| Nuts | Monounsaturated fatty acid (lower chol), fibers | Dairy | Allegen, Hormone Increase | |
| Shellfish | Carcinogenic | |||
| Fat | Good Choice | Reasons | Bad Choice | Reasons |
| Avocado | Monounsaturated fatty acid (lower chol) | Margarine | Hydrogenated Oil - carcinogenic | |
| Olive Oil | Monounsaturated fatty acid (lower chol) | Deep Fried Food | Hydrogenated Oil - carcinogenic | |
| Polyunsaturated Oil (when not heated) | High in Omega 6 fatty acid | Chips | Hydrogenated Oil - carcinogenic | |
| Saturated Fats-Palm | Increase Chol | |||
| Polyunsaturated Oil when Heated | Hydrogenated Oil - carcinogenic | |||
| Soft Drinks | Acidic, high sugar | |||
| Desserts | High in sugar, high in hydrogenated fats | |||
| Sugar | Empty calories, Increase TG, Inc Chol, Dental Caries | |||
No comments:
Post a Comment