TRACK YOUR TRACK YOUR PLAQUE DIETPLAQUE DIET
Diet Principle #1 Eliminate wheat and cornstarch, limited dairy
Diet Principle #2 Don’t limit fats, but choose the right fats
Diet Principle #3 Unlimited vegetables, some fruits
Diet Principle #4 Unlimited raw nuts and seeds
Diet Principle #5 Unlimited healthy oils
Diet Principle #6 Foods should be unprocessed
Diet Principle #1
Eliminate Wheat and Eliminate Wheat and cornstarch, limited dairycornstarch, limited dairy
Diet Principle #2
Don’t limit fats, but Don’t limit fats, but choose the right fatschoose the right fats
Diet Principle #3
Unlimited vegetables, Unlimited vegetables, some fruitssome fruits
Diet Principle #4
Unlimited raw nuts and Unlimited raw nuts and seedsseeds
Diet Principle #5
Unlimited healthy oilsUnlimited healthy oils
Dietary Principle #6
Foods should be Foods should be unprocessedunprocessed
BASIC DIET PRINCIPLES
DIET PRINCIPLE #1Foods to Eliminate
ALL WHEAT PRODUCTS
BreadsBagelsMuffinsPastasCakes
CookiesPancakesWafflesPretzels Crackers
ALL CORNSTARCH PRODUCTS
TacosTortillasCorn ChipsCornbreadsGraviesBreakfast Cereals
OTHER Soft Drinks (Soda) Candies Potatoes
White and Red
Rice White and Brown
Snack Foods Potato chips, rice cakes, popcorn, pies
BENEFITS OF ELIMINATION
PHYSICAL BENEFITS Weight Loss Increase in HDL cholesterol Enhanced sensitivity to insulin Reduction in:
Blood sugarSmall LDLTriglyceridesBlood Pressure inflammatory measures, such as c-reactive
protein
SUBJECTIVE IMPROVEMENTS
Increased mental clarity Increased energy Improved sleep More stable moods
DIET PRINCIPLE #2The Right Fats
CHOOSE THE RIGHT FATS Why Fats at all?
Calorie-dense fats help lose weight or manage it more effectively
Add one healthy oil to every meal
Include fish at least once per week.
Supplement omega-3 fatty acids
FATS TO AVOID/LIMIT
Avoid hydrogenated oils all together.
Permit no more than 20 grams of saturated fats per day.
Limit Dairy1-2 servings per
day of milk, cottage cheese, yogurt, etc.
preferably1-2% milk fat
1-2 oz cheese per day
DIET PRINCIPLE #3Fruits and Vegetables
VEGETABLES Unlimited:
Green vegetables Peppers, cucumbers,
lettuces cabbage, spinach, zucchini, etc.
Alliums Onions, garlic,
scallions Sprouts Roots
Radishes, carrots Mushrooms Herbs
Limited: Starchy vegetables
Yams, sweet potatoes, wild rice
Minimize white and brown rice
Minimize white and red potatoes
FRUITS Fruits are richer in sugar, SO limit fruit to no
more than two servings per day.
Favor berries of all variety Blueberries, raspberries, strawberries,
cranberries, blackberries. Citrus Melons Apples Peaches Pears Kiwis
Because of the high sugar load (>20 grams per 4 oz. serving), we should minimize:Bananas GrapesMangoAny dried fruit (raisins, dried apricots, figs)
DIET PRINCIPLE #4Raw Nuts and Seeds
RAW NUTS AND SEEDS Unlimited
Almonds Walnuts Pecans Pistachios Filberts Brazil Hazelnuts Pumpkin seeds Sunflower seeds Pine nuts
Best eaten raw. Dry roasted is
second best. Party mixes, honey
roasted, mixed nuts, beer nuts, etc. should be AVOIDED.
BENEFITS OF NUTS
Number two in the hierarchy of healthy foods, after vegetables
Rich in vitamins and minerals Fibers Healthy oils (monounsaturates) Reduces LDL
DIET PRINCIPLE #5Healthy Oils
UNLIMITED HEALTHY OILS Four healthy oils
Flaxseed Olive
Rich in monounsaturates and polyphenolsCanolaHigh-oleic Safflower
High in monounsaturates
Consider adding a small quantity to every meal
BENEFITS OF HEALTHY OILS Induces satiety (fullness) Reduces insulin and sugar fluctuations Leads to better weight control and weight
loss
Oils should never be super-heated (i.e. frying). Triggers formation of unhealthy oxidative by-
products
DIET PRINCIPLE #6Unprocessed Foods
FOOD SHOULD BE UNPROCESSED Unprocessed foods are whole foods Not dried (instant oatmeal or instant mashed
potatoes). Not powdered (instant soups and sauces). Not a “mix” (pancake and cake mixes,
macaroni and cheese). Do not require adding water and heating, or
some similar process. When food is left whole, it retains more of its
original naturally-occurring nutrients and digests more slowly (causing natural elevation in blood sugar or none at all).
WHAT DID WE MISS?
MEATS Fish and shellfish Lean Meats
Lean red meats Chicken Turkey Preferably grass fed, organic, or wild game
Avoid Cured Meats Bacon Sausage Hot dogs
TIPS FOR THE DIET Choose 10-20 basic dishes you enjoy as your
foundation.
Mix it up by using unique toppings (i.e. mustards, horseradish, salsa, pico de gallo, pestos, wasabi)
Spend the majority of your grocery time in the “outer isles”
TYP DIET OVERVIEW
UNLIMITED
Vegetables Raw nuts-almonds, walnuts, pecans,
pistachios Healthy oils-flaxseed, olive, canola, high-oleic
safflower Lean meats-lean red meats, fish, chicken,
turkey, eggs
Non-wheat grains-ground flaxseed, oats
LIMITED Fruits-minimize bananas, pineapples,
mangoes, and grapes Fruit juices-only real juices and in minimal
quantities. Dairy products-1 to 2 servings of milk,
cottage cheese or yogurt per day. No more than 1-2 oz. real cheese per day
Legumes/beans; potatoes; rice; soy
NEVER! Fried foods Fast foods Hydrogenated, “trans,” fats Cured meats-hot dogs, sausages, bacon Corn syrup or high-fructose corn syrup
containing foods Refined wheat flour, cornstarch
DAY IN THE LIFE OF TYP Breakfast
Scrambled eggs (add olive oil and onions) Yogurt
Snacks Apple and strawberries
Lunch Salad-topped with cucumbers, broccoli, carrots, celery Dressing-olive oil mixed with basil, pepper, garlic
Snacks Almonds
Dinner Salmon with pesto Spaghetti squash Side Salad