katie's anti cancer diet.pdf

8/14/2019 Katie's anti cancer Diet.pdf

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Katies DIET

YES!

Veggies(go local or organic whenever possible3 !c/day) -Plenty of brightly colored ones (phytochemicals)

-Leafy greens: kale, spinach (organic), watercress, parsley

-Cruciferous veggies: Broccoli, cauliflower, kale, bok choy, Brussels sprouts,

cabbage, turnips, onions, shallots, daikon, leeks

-Mushrooms! Especially asian/wild mushrooms (Shiitake, enokidake, maitake,

oyster mushrooms)

-Peas, squashes, sea vegetables (agar, arame, dulse, hijiki, kelp, kombu, laver,

nori, wakame)

-Sometimes: artichoke, asparagus, celery, cucumbers, romaine lettuce, ?

radish,

-*Garlic, ginger*

Fresh fruits(limit to 2-3 servings/day: !c. fresh/frozen = 1 piece fruit = 1/4c

dried = 4 oz juice)

-Peach, plum, grape, orange, pear

-Berries (rasp, cran, blue, straw), cherries

-Apples

-Bananas (underripe better than overripe)-Dried fruit: Apricots, apples

Proteins(6 servings/day: !c cooked legumes = !c. tofu= 3 oz seitan= 4 oz fish = 4

egg whites)

-Legumes (Anasazi, adzuki and black, brown, white (navy), fava, kidney, mung,

lima, chickpeas/garbanzo, pinto, black-eyed peas, green peas, split peas, and

lentils)

-Hummus

-Cook dried beans with 4 strip of kombu, alaria, parsley, or ginger todecrease gaseousness of dried beans

-Soy foods

-Tofu

-Boca Burger (Vegan [non-GMOwhite box, green banner], or Original

Vegan flavors)


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-Fish (bake, grill, steam, sautee)

-Salmon, halibut, tuna (even canned), haddock steaks, trout, pike,

orange roughy, anchovies, sardines (in H2O), cod are probably higher

in omega-3, but any is a good protein source

-Occasional seafood: clams, crab, crayfish, lobster, blue mussels,scallops, shrimp,

squid

-Egg whites, an occasional (1-2 yolks/wk) omega-3 whole egg

-Seitan

-Limit chicken to no more than 1x/wk (skinless, nonbattered)

Dairy/Spread Substitutes

-Soy/rice/oat/nut milks (ie. So Delicious Almond Plus Almond Milk

[unsweetenedgreen box])-Soy/rice/hazelnut/almond cheeses

-Spectrum Spread (butter alternative)

-Spectrum Omega-3 Mayo with Flax Oil (does have some honey, so be

sparing)

Essential Fats (4 tsp/day: 1 tsp oil = 1 tsp chopped nuts/ground flaxseed= "

avocado = 6 lg olives)

-Fish (wild salmon, cod, tuna, haddock, mackerel, sardines)

-Olives (black or green), avocados

-Olive oil, canola oil, occasional sesame oil for flavor

-Nuts (almonds, walnuts, hazelnuts, peanuts, filberts, natural pistachios,

cashews)

-flax

-Seeds (sesame, sunflower, pumpkin)

Whole Grains(make sure you eat some with every meal to stay full, Bobs Red Mill

is generally a good brand):

-brown rice, bulgar, barley (whole or cracked, not rolled), buckwheat, oats,

whole wheat (make sure crust is hardsign its not been treated withenzymes, best if made with75% cracked wheat kernels), quinoa

-Cereals: Special K, natural Muesli, All-Bran

-Oatmeal: whole oats best, steel-cut acceptable

-Pita (whole-grain)

-Popcorn (non-microwaveable, try some spices or garlic for flavor)


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-Whole grain pastas

-Noodles: whole grain, udon, soba, rice

Beverages

-Water (filtered best, avoid H20 in clear bottles), can add lemon or lime

-Green tea, herb tea, red tea, white tea-Occasional fruit juices (apple, cherry, grape, orange)

**May spike sugars moremust be 100% juice, unsweetened

Spices:turmeric, curry, cinnamon, paprika,

Herbs:chives, rosemary, basil, thyme, parsley

Sweeteners:

-SweetLeaf brand stevia sweetener, occasional agave syrup

-Occasional RAW honey, barley malt syrup

Ways to cook

*Bake, broil, poach, stir-fry, grilling

AVOID

Meats:

-Nitrate/nitrite/nitrosamines!

-Ham, pork

-Cured/processed (ie. deli) /smoked meats -Beef

-Lamb, venison, ostrich, buffalo, caribou

Iceberg lettuce

Vegetables:Corn, ?beets, parsnips, eggplant, potatoes

Fruits:

-Pineapple

-Dates

-Mango, papaya

-Canteloupe, watermelon

-Raisins

-Grapefruit

Sugar

-Sucrose (table sugar), fructose, glucose/dextrose

-Maltodextrin


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-High fructose corn syrup

-Raw sugar/turbinado

-Honey

-Molasses

-Brown rice syrup-Evaporated cane juice

-Corn starch

-Syrup

Refined carbs (bleached/white flour, etc) = cheap breads, pastries, bagels

-Cornmeal, Instant Oatmeal, Cream of Wheat

-Baguette, white bread, cheap wheat bread

-Rice pasta

Non omega-3 whole eggsOils

-Hydrogenated/partially hydrogenated oils

-Coconut, soybean, corn, cottonseed, sunflower, palm

-Saturated fats (limit to 100 cal/day on 2000 calorie/day diet)

-Trans fats, margarine, lard

Dairy

-Cheese, cottage cheese, yogurt, butter, kefir, ice cream, milk (except

occasional skim)

Fish:Catfish, Tilapia, farm-raised fish

Beverages:

-Pop

-Fruit juices (unless they are 100% juice)

-Coffee (regular and especially decaf), black tea

-Alcohol

-Ice

Grilled chicken

FryingProcessed foods

katie's anti cancer diet.pdf

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