Food Choice Table DrLam® - Body. Mind. Nutrition®

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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

Download this table in printable Microsoft Word format:
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Tips from Dr. Lam

Find out the frequency and proportions you should be eating these foods at: Anti-Aging Food Pyramid

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