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A List foods for Levels 1 and 2 on the Rosedale Diet
Fats & Oils
Fats
NUTS AND NUT BUTTERS (*eat in limited quantities)
Eat them preferably raw, unroasted, and unsalted. Nuts are also a good
source of protein.
Almonds, Brazil Nuts, Cashews*, Hazelnuts, Macadamia, Pecans, Pine Nuts,
Pistachios,Walnuts
NO PEANUTS! (They’re not nuts – they’re legumes.)
Oils
On the Rosedale Diet, you will be eating lots of green salads. Use olive
or avocado oil in your salad dressings. Steer clear of commercially
prepared salad dressings that contain bad oils and are high in
carbohydrate.
Almond oil, Avocado oil, Olive oil
Fruit (Yes, that’s what these really are!)
Avocado (as in guacamole!), Olives (green and black)
Proteins (limited size
serve)
Eggs (from algae or flax-fed chickens)
Omega-3 enriched eggs
Fish and Seafood (*especially good sources of omega-3 fatty
acids)
Bass, Catfish, Cod, Flounder, Grouper, Haddock, Halibut*, Herring*,
Lobster, Mackerel*, Mahimahi, Orange Roughy, Oysters, Perch, Pike,
Pollack, Rainbow Trout, Salmon*, Sardines*(canned in water, sardine oil,
mustard, or olive oil), Scallops, Shrimp, Snapper, Sole, Tilapia, Tuna*,
Turbot
Poultry (preferably free-range, organic)
Chicken breast, no skin Ground Chicken, Ground Turkey, Chicken sausage,
Turkey sausage
Game
Cornish game hen, Buffalo, Ostrich, Pheasant, Rabbit, Venison
Veggie Burgers (Look for low carb, high fiber burgers with no
more than 6 carbs per burger.)
Chik sticks Vegetable and Grain Protein Burgers, Morning Star Farms
veggie sausage pattie, Natural Touch vegetable burgers
Dairy
Goat cheese, No-fat cottage cheese, No-fat cream cheese, No-fat
ricotta cheese, Feta cheese, Jarlseberg Lite Swiss cheese, Parmesan
cheese (1T. per serving)
Tofu
Plain, Herb, Flavored (Italian, Oriental, Thai)
Protein Powder
Egg protein powder, Vegetable Protein, Whey Protein
Carbohydrates
Vegetables
Asparagus, Artichoke Hearts, Arugula, Bamboo Shoots, Bell Peppers,
Bok Choy, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Celery,
Chard, Chives, Cilantro, Cucumbers, Endive, Eggplant, Fennel,
Greens(collard, turnip, mustard, chard), Hot Peppers, Kale, Kohlrabi,
Lettuce (all except iceberg), Leeks, Mushrooms (Portobello, shitake,
oyster, button), Okra, Onions, Parsley, Radicchio, Radishes, Rutabaga,
Scallions, Seaweed (dulse, nori, hikiki, kombu), Snow Peas, Spinach,
Sprouts (all varieties), String Beans ,Turnip, Water Chestnuts
,Watercress, Zucchini
High Fiber Starches
La Tortilla Factory tortilla “Manna from Heaven” bread (1/4 inch
slice –contains 8 grams of protein, also counts as a protein), Low carb,
high fiber crackers (2-3 per day)
Legumes (eat in limited quantities)
Black soybeans, Hummus (made from chickpeas – as a condiment, not a
meal!)
Coffee Substitutes
Roma, Teeccino, Cafix, Pero
Tea
Black tea, Green tea, Herbal tea
Condiments, Spices, and Seasonings
Basil Bragg’s Liquid Aminos, Cardamom, Black Pepper, Cayenne Pepper,
Capers ,Cajun Blended Seasonings, Cinnamon, Crushed Red Pepper Flakes,
Cumin, Curry Powder, Dill weed, Fennel, Garlic (fresh or powdered),
Ginger, Indian blended seasonings, Lemon, Lime, Mexican blended
seasonings, Miso, Salt (if you’re not on a salt restricted
diet),Mustard, Nutmeg, Onion (fresh or powdered), Oregano, Paprika,
Rosemary, Tamari, Tarragon, Thyme, Vanilla, Worcestershire sauce,
Vinegar (balsamic, red wine, umeboshi [plum], and rice)
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