< previous page | page_65 | next page >
Page 65
| Soy foods: |
| Three to four times a week. Tempeh, natto, tofu, miso, whole soybeans, soy milk, and tamari or shoyu (soy sauce).
Beans: | Three to five times weekly. Lima beans, black beans, lentils, navy beans, kidney beans, white beans, aduki, chickpeas, and pinto beans, like soybeans, contain important isoflavones and protease inhibitors. Beans, because they do not contain all eight essential amino acids, are not considered a complete protein by themselves; however, by combining any dried bean with any whole grain, you will have a complete protein. This natural combination is found in many traditional diets throughout the worldtofu with rice in Asia, tempeh and rice in Indonesia, black beans and corn in South America, lentils and rice in India.
Seeds and nuts: | Use sparingly throughout the weekmake sure they are fresh and not rancid. Eat almonds, pecans, Brazil nuts, walnuts, sesame seeds, sunflower seeds, pumpkin seeds, flaxseeds, and milk thistle seeds in small snack-size portions of 1 to 2 ounces.
Eggs: | One or two at a timefrom one to three times a week. Eggs offer many of the ingredients needed to build and maintain health, including an abundance of high-quality protein and sulfur.
Yogurt: | Eat only organic yogurt from reputable sources (see Shopping Guide, chapter 14) two to four times a week.
Cheese: | Moderate intake of small portions (1 to 2 ounces) two to four times a week. Cottage cheese, some hard cheese, and Parmesan cheese. Goat cheese is preferable.
Meat: | Because of its high-quality protein, meat in moderate amounts can fit into a healthy diet for those who enjoy it. I recommend eating organic meat in small portions (2 to 3 ounces) once or twice a week. Poultry, if eaten at all, should be organic without exception because of the growth hormones used in the feed of nonorganic chickens. Remember, each of us has different needs. Some require more animal protein, some less, and some need no animal protein at all. All of these high-protein foods should be organic or wild. Meat from wild animals or organically raised animals yields a much more nutrient-rich food and is far less toxic. Meat from
< previous page | page_65 | next page >

If you like this book, buy it!