Point to remember:  Your energy comes primarily from complex carbohydrates and the B-vitamin family.

I.     Grains (goal: 2 cups daily)

   Oats
   Brown Rice
   Millet
   Barley (especially good in soups)
   Quinoa
   Buckwheat/kasha
   Whole wheat (breads & pastas)
   Amaranth

II. Beans (goal: 1 cup daily)

   Adzuki
   Black beans (esp. good for kidneys)
   Kidney beans
   Lima beans (from dry or frozen)
   Black-eyed peas (from dry or frozen)
   Mung beans
   Lentils
   Soybeans
   Tofu, Tempeh

III.  Vegetables (goal: 2-4 cups daily)

    For calcium:  Bok choy, broccoli, kale, sea vegetables, leafy greens
       (except spinach & chard — oxalic acid content makes calcium somewhat unavailable).
    For anti-cancer:  Cruciferous family: cabbages, cauliflower, broccoli, bok choy, brussels sprouts
    For high mineral content: Leafy greens: beet & mustard greens, kale, chard, spinach, bok choy,
        leeks and especially sea vegetables.  
    For complex carbohydrates: Carrots, potatoes, sweet potatoes & yams, peas, beets, winter
       squashes & jerusalem artichoke.

IV. Notes on Oils

    Add nuts & seeds to your diet in their unprocessed form: esp. use pumpkin seeds, flax seeds
       and sesame seeds.
    Add avocado slices to your salads occasionally.
    Choose raw butter over margarine.
    Use olive oil rather than polyunsaturated oils such as corn, soy or safflower (sesame oil is also good).

510-524-9630 - kjoy@theranut.com

Serving Berkeley & Marin California and the surrounding areas.

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