Greens

#nsfm •

Greens

Eat

3-6 servings

Chard, bok choy, collard greens, spinach, kale

•

Carrots, sweet potatoes, beets, celery, bell peppers, green beans, onions, cucumbers, broccoli 3-4 servings • Apples, bananas, oranges, pears, mango, pineapple, watermelon, 2-3 servings cantaloupe, berries, avocados Legumes • Lentils, hummus, black beans, pinto beans, kidney beans, navy beans, white 1-2 servings beans, lima beans Whole Grains • Millet, quinoa, wild rice, black rice, 1-2 servings brown rice

Vegetables Fruits

Fact: Greens are the most nutrient dense and lowest calorie food on the planet! Sources: Joel Fuhrman, MD; Douglas Graham, DC; Neal A. Barnard, MD; T. Colin Campbell, PhD; Caldwell Esselstyn, MD

Nuts & Seeds Unprocessed Fats & Sweeteners

• 1-2 servings 0-1 servings

Raw and unsalted: almonds, cashews, pecans, brazil nuts, sunflower seeds, pumpkins seeds •

Olive oil, avocado oil, coconut oil, sesame oil, raw agave, coconut sugar, maple syrup, raw honey, stevia

Limit: Soy (organic and NON-GMO), coffee, sea salt, Himalayan pink salt, white rice

Avoid: Organic & free range meat (beef, chicken, eggs), wild caught seafood, processed foods (frozen or TV dinners, hamburgers, hot dogs, pizza), fried foods (french fries, fried chicken, chips), alcohol (beer, liquor, wine, whiskey), caffeinated sodas, diet sodas, energy drinks, sports drinks, tobacco, pork, dairy (milk, cheese, yogurt, ice cream), wheat (white bread, wheat bread, white pasta), iodized salt, white sugar, Splenda, aspartame, sucralose, (high fructose) corn syrup, food dyes, artificial flavorings, MSG, refined oils (canola, corn, soy, vegetable)

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