15IFM07 Cardiometabolic Food Plan 1200-1400 Final V4.Indd
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Cardiometabolic Food Plan (1200–1400 Calories) PROTEINS Proteins o Hummus or other o Refined beans, FATS & OILS Fats bean dips–⅓ c vegetarian–¼ c Servings/day: 7–9 o o o o o o o 1 serving = 110 calories, 15 g carbs, 7 g protein Servings/day: 3–4 o o o o o o o Lean, free-range, grass-fed, organically grown Minimally refined, cold-pressed, organic, meats; non-GMO plant proteins and wild-caught DAIRY & ALTERNATIVES Proteins/Carbs non-GMO preferred fish preferred o Avocado–2 T o Olives, black or Servings/day: 1 o o o o o o o Animal Proteins: o Meat: Beef, buffalo, o Butter–1 t, 2 t green–8 elk, lamb, venison, o Cheese, low-fat–1 oz Unsweetened whipped o Oils, cooking: other wild game–1 oz o Cheese, hard–½ oz o Buttermilk–4 oz o Yogurt, plain or o Chocolate, dark, Butter, coconut o Poultry (skinless): (virgin), grapeseed, o Cottage cheese, Kefir, plain–4 oz coconut (cultured 70% or higher Chicken, Cornish o low-fat–¼ c coconut milk)–6 oz cocoa–1 sq, olive, (extra virgin) hen, turkey–1 oz o Milk: Cow, goat–4 oz rice bran, sesame–1 t o Yogurt, Greek, 1 square = 7 g o Egg or 2 egg o Milk: Almond, Plant Protein: plain–4 oz o Oils, salad: Almond, whites–1 coconut, flaxseed, o Coconut milk, o Burger alternatives: avocado, canola, o Egg substitute–⅔ c hazelnut, hemp, oat, regular, canned– Bean, mushroom, 1½ T flaxseed, grapeseed, o Feta cheese, soy–8 oz hempseed, high-oleic soy, veggie–1 oz o Coconut milk, light, low-fat–1 oz 1 serving = 50-100 calories, 12g carbs, 7g protein safflower,olive (extra o Miso–3 T canned–3 T o Parmesan cheese–2 T Low Sugar Impact Recommendations virgin), pumpkin o Tofu, tempeh–½ c o Ghee/clarified o Ricotta cheese, Limit to 1–2 servings per day seed, rice bran, butter–1 t low-fat–¼ c Protein Powder: sesame, sunflower, o Check label for # NUTS & SEEDS Proteins/Fats o Mayonnaise, walnut,–1 t o Fish/Shellfish: grams scoop– unsweetened–1 t Halibut, herring, Servings/day: 2 o o o o o o o 1 protein serving = 7 g mackerel, salmon, 1 serving = 45 calories, 5 g fat Egg, hemp, pea, rice, o Almonds–6 o Peanuts –10 sardines, tuna, etc.– soy, whey 1 oz o Brazil nuts –2 o Pecan halves –4 Items in blue indicate preferred therapeutic foods 1oz serving = 35–75 calories, 7 g protein o Cashews –6 o Pine nuts–1 T o Chia seeds –1 T o Pistachios –16 Notes: Nutritional amounts are based on average values for the LEGUMES Proteins/Carbs o Coconut, dried flakes, o Pumpkin seeds–1 T variety of foods within each food category. unsweetened –3 T o Sesame seeds–1 T Dietary prescription is subject to the discretion of the Servings/day: 1 o o o o o o o health practitioner. o Flaxseed, ground–2 T o Soy nuts –2 T o Bean soups–¾ c o Edamame (cooked) o Hazelnuts–5 o Sunflower seed o Black soybeans, –½ c o Hemp seeds –1 T kernels–1 T cooked–½ c o Flour, legume–¼ c o Mixed nuts–6 o Walnut halves–4 o Dried beans, lentils, o Green peas © 2015 The Institute for Functional Medicine peas, (cooked)–½ c (cooked)–½ c o Nut and seed butters–½ T 1 serving = 45 calories, 4 g fat Version 4 VEGETABLES Non-starchy Carbs VEGETABLES Starchy Carbs WHOLE GRAINS (100%) Carbs Servings/day: 5–7 o o o o o o o Servings/day: 1 o o o o o o o Servings/day: 1 o o o o o o o o Artichoke o Horseradish o Acorn squash, o Potato: Purple, red, Unsweetened o Arugula o Jicama cubed–1 c sweet, yellow–½ med o Amaranth* o Pita–½ o Asparagus o Kohlrabi o Beets, cubed–1 c o Potatoes, mashed– (cooked)–¾ c o Quinoa* (cooked)– ½ c o Bamboo shoots o Leeks o Butternut squash, o Barley, cooked–⅓ c ½ c cubed–1 c o Root vegetables: o Bok choy o Lettuce, all o Bread–1 sl o Rice*(cooked; o Plantain (½ whole)– parsnip, rutabaga–½ c basmati, black, o Broccoflower o Microgreens o Buckwheat/Kasha* ⅓ c o Yam–½ med (cooked)–½ c brown, purple, red, o Broccoli o Mushrooms wild)–⅓ c 1 serving = 80 calories, 15 g carbs o Bulgur (cooked)–½ c o Brussels sprouts o Okra o Semolina (cooked)– Low Sugar Impact Recommendations o Couscous–⅓ c o Cabbage o Onions Short term: Consider removal ⅛ c Long term: Limit to 1 serving per day o Crackers, rye–4-7 o Carrots o Parsley o Sorghum* o English muffin–½ o Cauliflower o Peppers, all (cooked)–⅛ c FRUITS Carbs o Kamut (cooked)–½ c o Celeriac root o Radicchio o Spelt (cooked)–⅓ c o Millet* (cooked)– ½ c o Celery o Radishes Servings/day: 2 o o o o o o o o Te ff * (cooked)–¾ c o Muesli–½ c o Chard/Swiss chard o Salsa Unsweetened, no sugar added o Tortilla (wheat, o Oats* (cooked; teff*)–1, 6 in o Chervil o Scallions o Apple–1 sm o Orange–1 sm rolled oats, steel-cut o Whole wheat cereal o Chinese cabbage o Sea vegetables o Applesauce–½ c o Papaya–1 c oats)–½ c (cooked)–½ c o Chives o Shallots o Apricots, fresh–4 o Peach–1 o Pasta (cooked)–⅓ c Cilantro Snap peas/snow peas o o o Banana–½ med o Pear–1 sm 1 serving = 75–110 calories, 15 g carbs *Gluten free o Cucumbers o Spinach o Blackberries–¾ c o Persimmon–½ Low Sugar Impact Recommendations o Daikon radishes o Sprouts, all o Blueberries–¾ c o Pineapple–¾ c Short term: Consider removal Long term: Limit to 1–2 servings per day o Eggplant o Squash (delicata, o Cherries–12 o Plums–2 sm pumpkin, spaghetti, o Endive o Grapefruit–½ o Pomegranate yellow, zucchini) BEVERAGES o Escarole o Grapes–15 seeds–½ c o Tomato o Beetroot juice o Low-sodium o Fennel o Kiwi–1 o Raspberries–1 c o Tomato juice–¾ c o Filtered water vegetable juice o Garlic o Mango–½ sm o Strawberries–1¼ c o Turnips o Sparkling/mineral o Steamed soy milk o Green beans o Melon, all–1 c o Tangerines–2 sm o Vegetable juice–¾ c water (organic, o Greens (beet, o Nectarine–1 sm unsweetened) collard, dandelion, o Vegetables, o Green tea 1 serving = 60 calories, 15 g carbs o Unsweetened nut/ kale, mustard, turnip) fermented Low Sugar Impact Recommendations seed milks o Water chestnuts o Herbs/Spices, all Limit to 2 servings per day o Watercress Avoid dried fruit and fruit juices 1 serving = ½ c cooked, 1 c raw, 25 calories, 5 g carbs © 2015 The Institute for Functional Medicine.