Transcript Track Your Plaque Diet

TRACK YOUR
PLAQUE DIET
BASIC DIET PRINCIPLES
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Diet Principle #1
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Diet Principle #2
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oils
fruits
cornstarch,
unprocessed
seeds
limited
choose
the
rightdairy
fats
Unlimited raw nuts and seeds
Diet Principle #5
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Unlimited
Unlimited
vegetables, some
healthy
fruits
Diet Principle #4
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Diet
Principle
#2
Diet
Principle
#3
Dietary
Principle
#1#6fats
#4
Don’t limit fats,
but
choose
the right
Diet Principle #5
Diet Principle
#3 vegetables, some
Unlimited
Unlimited
Eliminate
Foods
should
raw
Wheat
nuts
be
and
and
Don’t
limit
fats,
but
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Eliminate wheat and cornstarch, limited dairy
Unlimited healthy oils
Diet Principle #6
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Foods should be unprocessed
DIET PRINCIPLE #1
Foods to Eliminate
ALL WHEAT PRODUCTS
 Breads
 Cookies
 Bagels
 Pancakes
 Muffins
 Waffles
 Pastas
 Pretzels
 Cakes
 Crackers
ALL CORNSTARCH PRODUCTS
Tacos
Tortillas
Corn
Chips
Cornbreads
Gravies
Breakfast Cereals
OTHER
 Soft
Drinks (Soda)
 Candies
 Potatoes
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White and Red
 Rice
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White and Brown
 Snack
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Foods
Potato chips, rice cakes, popcorn, pies
BENEFITS OF ELIMINATION
PHYSICAL BENEFITS
 Weight
Loss
 Increase in HDL cholesterol
 Enhanced sensitivity to insulin
 Reduction in:
Blood sugar
 Small LDL
 Triglycerides
 Blood Pressure
 inflammatory measures, such as c-reactive
protein
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SUBJECTIVE IMPROVEMENTS
 Increased
mental clarity
 Increased energy
 Improved sleep
 More stable moods
DIET PRINCIPLE #2
The Right Fats
CHOOSE THE RIGHT FATS
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Why Fats at all?
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Calorie-dense fats help lose weight
or manage it more effectively
Add one healthy oil to every meal
Include fish at least once
per week.
Supplement omega-3 fatty
acids
FATS TO AVOID/LIMIT
 Avoid
hydrogenated oils
all together.
 Permit no more
than 20 grams of
saturated fats per
day.
 Limit
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Dairy
1-2 servings per
day of milk, cottage
cheese, yogurt, etc.
preferably1-2%
milk fat
1-2 oz cheese per
day
DIET PRINCIPLE #3
Fruits and Vegetables
VEGETABLES
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Unlimited:
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Green vegetables
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Peppers, cucumbers,
lettuces cabbage,
spinach, zucchini, etc.
Alliums
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Onions, garlic, scallions
Sprouts
 Roots
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Radishes, carrots
Mushrooms
 Herbs
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Limited:
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Starchy vegetables
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Yams, sweet potatoes,
wild rice
Minimize white and
brown rice
 Minimize white and
red potatoes
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FRUITS
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Fruits are richer in sugar, SO limit fruit to no
more than two servings per day.
Favor berries of all variety
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Blueberries, raspberries, strawberries, cranberries,
blackberries.
Citrus
 Melons
 Apples
 Peaches
 Pears
 Kiwis
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Because of the high sugar load (>20 grams
per 4 oz. serving), we should minimize:
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Bananas
Grapes
Mango
Any dried fruit (raisins, dried apricots, figs)
DIET PRINCIPLE #4
Raw Nuts and Seeds
RAW NUTS AND SEEDS
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Unlimited
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Almonds
Walnuts
Pecans
Pistachios
Filberts
Brazil
Hazelnuts
Pumpkin seeds
Sunflower seeds
Pine nuts
Best eaten raw.
 Dry roasted is second
best.
 Party mixes, honey
roasted, mixed nuts,
beer nuts, etc. should
be AVOIDED.
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BENEFITS OF NUTS
Number two in the hierarchy of healthy foods,
after vegetables
 Rich in vitamins and minerals
 Fibers
 Healthy oils (monounsaturates)
 Reduces LDL
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DIET PRINCIPLE #5
Healthy Oils
UNLIMITED HEALTHY OILS
 Four
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Flaxseed
Olive
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healthy oils
Rich in monounsaturates and polyphenols
Canola
High-oleic Safflower
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High in monounsaturates
 Consider
meal
adding a small quantity to every
BENEFITS OF HEALTHY OILS
Induces satiety (fullness)
 Reduces insulin and sugar fluctuations
 Leads to better weight control and weight loss
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Oils should never be super-heated (i.e. frying).
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Triggers formation of unhealthy oxidative byproducts
DIET PRINCIPLE #6
Unprocessed Foods
FOOD SHOULD BE UNPROCESSED
Unprocessed foods are whole foods
 Not dried (instant oatmeal or instant mashed
potatoes).
 Not powdered (instant soups and sauces).
 Not a “mix” (pancake and cake mixes, macaroni
and cheese).
 Do not require adding water and heating, or
some similar process.
 When food is left whole, it retains more of its
original naturally-occurring nutrients and digests
more slowly (causing natural elevation in blood
sugar or none at all).
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WHAT DID WE MISS?
MEATS
Fish and shellfish
 Lean Meats
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Lean red meats
 Chicken
 Turkey
 Preferably grass fed, organic, or wild game
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Avoid Cured Meats
Bacon
 Sausage
 Hot dogs
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TIPS FOR THE DIET
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Choose 10-20 basic dishes you enjoy as your
foundation.
Mix it up by using unique toppings (i.e.
mustards, horseradish, salsa, pico de gallo,
pestos, wasabi)
Spend the majority of your grocery time in the
“outer isles”
TYP DIET OVERVIEW
UNLIMITED
Vegetables
 Raw nuts-almonds, walnuts, pecans, pistachios
 Healthy oils-flaxseed, olive, canola, high-oleic
safflower
 Lean meats-lean red meats, fish, chicken, turkey,
eggs
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Non-wheat grains-ground flaxseed, oats
LIMITED
Fruits-minimize bananas, pineapples, mangoes,
and grapes
 Fruit juices-only real juices and in minimal
quantities.
 Dairy products-1 to 2 servings of milk, cottage
cheese or yogurt per day. No more than 1-2 oz.
real cheese per day
 Legumes/beans; potatoes; rice; soy
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NEVER!
Fried foods
 Fast foods
 Hydrogenated, “trans,” fats
 Cured meats-hot dogs, sausages, bacon
 Corn syrup or high-fructose corn syrup
containing foods
 Refined wheat flour, cornstarch
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DAY IN THE LIFE OF TYP
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Breakfast
Scrambled eggs (add olive oil and onions)
 Yogurt
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Snacks
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Apple and strawberries
Lunch
Salad-topped with cucumbers, broccoli, carrots, celery
 Dressing-olive oil mixed with basil, pepper, garlic
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Snacks
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Almonds
Dinner
Salmon with pesto
 Spaghetti squash
 Side Salad
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