PROTEINS Proteins DAIRY ALTERNATIVES Proteins/Carbs FATS & OILS
Servings/day______o o o o o o o Servings/day______o o o o o o o Servings/day______o o o o o o o
Lean, free-range, grass-fed, organically-grown Unsweetened Minimally refined, cold-pressed, organic, meats; non-GMO plant proteins; and wild- non-GMO preferred caught fish preferred o Coconut yogurt and o Milk: Almond, kefir–⅓ c coconut, flaxseed, o Avocado–2 T o Oils, cooking: Animal Proteins: Plant Protein: hazelnut, hemp, o Coconut milk, Coconut, grapeseed, o Fish: Halibut, o Burger alternatives: rice–8 oz regular (canned)–1½ T olive (extra virgin), herring, mackerel, Bean, mushroom, rice bran, sesame–1 t 1 serving = 50-100 calories, 12g carbs, 7g protein o Coconut milk, light salmon, sardines, veggie (no soy or o Oils, salad: Eliminate (canned)–3 T tuna, etc.–1 oz wheat)–1 oz Almond, avocado, Butter, cheese, cottage cheese, cream, frozen yogurt, o Olives, black or flaxseed, grapeseed, o Meat: All wild game, Protein Powder: ice cream, milk, non-dairy creamers, soy milk, yogurt green–8 buffalo, elk, lamb, o Check label for # (dairy and soy), whey hempseed, high- venison–1 oz o Prepared salad oleic safflower and grams/scoop– dressing with NUTS & SEEDS Proteins/Fats sunflower, pumpkin, o Poultry: Chicken 1 protein serving = 7 g acceptable oils–2 T (skinless), Cornish Hemp, pea, rice sesame, walnut–1 t Servings/day______o o o o o o o hen, turkey–1 oz protein 1 serving = 45 calories, 5g fat 1 oz serving = 35-75 calories, 7g protein o Almonds–6 o Nut and seed Eliminate Eliminate o Brazil nuts–2 butters–½ T Butter, corn oil, cottonseed oil, margarine/spreads, mayonnaise, peanut oil, shortening, soybean oil Beef/veal, canned meats, cold cuts, eggs, frankfurters, o Cashews–6 o Pecan Halves–4 pork, shellfish, whey, soy (miso, natto, tempeh, tofu, textured vegetable protein). o Chia seeds–1 T o Pine nuts–1 T o Coconut, flakes o Pistachios–16 LEGUMES Proteins/Carbs (unsweetened)–3 T o Pumpkin seeds–1 T o Flaxseed, ground–2 T o Sesame seeds–1 T Servings/day______o o o o o o o o Hazelnuts–5 o Sunflower seed o Bean soups–¾ c o Hummus or other o Hemp seeds–1 T kernels–1 T bean dip–⅓ c o Dried beans, peas, or o Walnut halves–4 lentils (cooked)–½ c o Refried beans, Notes: Nutritional amounts are based on average values for the 1 serving = 45 calories, 4 g fat variety of foods within each food category. o Flour, legume–¼ c vegetarian–½ c Dietary prescription is subject to the discretion of the Eliminate health practitioner. o Green peas Mixed nuts (with peanuts), peanuts, peanut butter (cooked)–½ c 1 serving = 110 calories, 15g carbs, 7g protein Eliminate © 2014 The Institute for Functional Medicine Soybean products (edamame, miso, soy sauce, tamari, tempeh, tofu, soy milk, soy yogurt, textured vegetable protein) VEGETABLES Non-starchy Carbs VEGETABLES Starchy Carbs o Prunes–3 med o Raspberries–1 c o Raisins–2 T o Tangerines–2 sm Servings/day______o o o o o o o Servings/day______o o o o o o o 1 serving = 60 calories, 15 g carbs o Artichoke o Kohlrabi o Acorn squash, o Potato: Purple, Eliminate citrus fruits if directed by your o Arugula o Leeks cubed–1 c red, sweet, white, healthcare provider yellow–½ med o Asparagus o Lettuce, all o Beets, cubed–1 c o Potatoes, mashed GLUTEN-FREE GRAINS Carbs o Bamboo shoots o Microgreens o Butternut squash, cubed–1 c (made with non- o Bok choy o Mushrooms dairy milk)–½ c Servings/day______o o o o o o o o Celeriac, cubed–1 c o Broccoflower o Okra o Root vegetables: o Amaranth o Millet (cooked)–½ c o Plantain (½ whole)– o Broccoli o Onions Parsnip, rutabaga–½ c (cooked)–¾ c ⅓ c o Oats (cooked), rolled o Brussels sprouts o Parsley o Yam–½ med o Brown rice cakes–2 or steel-cut–½ c o Cabbage o Peppers, all 1 serving = 80 calories, 15 g carbs o Buckwheat/Kasha o Quinoa (cooked)– o Carrots o Radicchio Eliminate (cooked)–½ c ½ c o Cauliflower o Radishes Corn, Potato (if avoiding nightshades) o Crackers (nut, seed, o Rice (cooked)–⅓ c rice)–3-4 o Celery o Salsa o Teff (cooked)–¾ c FRUITS Carbs o Flours for baking: o Chard/Swiss chard o Sea vegetables arrowroot, sorghum, o Chervil o Scallions Servings/day______o o o o o o o tapioca–3 T o Chives o Shallots Unsweetened, no sugar added 1 serving = 75-110 calories, 15 g carbs o Cilantro o Snap peas/snow peas o Apple–1 sm o Lemon–1 Eliminate o Cucumbers o Spinach o Applesauce–½ c o Lime–1 Barley, corn, emmer, farro, kamut, rye, spelt, triticale, wheat o Daikon radishes o Sprouts, all o Apricots, fresh–4 o Melon, all–1 c o Eggplant o Squash (delicata, o Banana–½ med o Mango–½ sm BEVERAGES o Endive pumpkin, spaghetti, o Blackberries–¾ c o Nectarine–1 sm yellow, zucchini) o Filtered water (with o Unsweetened nut/ o Escarole o Blueberries–¾ c o Orange–1 med o Tomato lemon or lime juice) seed milks o Fennel o Dried fruit o Papaya–1 c o Tomato juice–¾ c o Green tea o Unsweetened o Garlic (no sulfites)–2 T o Peach–1 sm o Fresh juiced fruits/ coconut water o Turnips o Figs, fresh–3 o Green beans o Pear–1 sm vegetables o Vegetable juice–¾ c o Greens (beet, collard, o Grapes–15 o Persimmon–½ dandelion, kale, o Vegetables, o Grapefruit–½ med o Pineapple–¾ c Notes: Nutritional amounts are based on average values for the mustard,turnip) fermented variety of foods within each food category. o Juices, diluted–½ c o Plums–2 sm o Horseradish o Water chestnuts Dietary prescription is subject to the discretion of the o Kiwi–1 Pomegranate seeds health practitioner. o Watercress o o Jicama o Kumquats–4 –½ c 1 serving = ½ c cooked, 1 c raw, 25 calories, 5 g carbs
© 2014 The Institute for Functional Medicine