| 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 |
|
|
|
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