This is a very straight forwarrd list. Exceptions can be made because yes everyone is different, whether it's lifestyle, allergies, or goals.

 

Where to Begin

 

Prepare your Kitchen for Nutritionally-Balanced Cooking

 

 Remove potentially dangerous foods that might tempt you and prevent you from eating optimally.  This includes:

 

o Unfavorable carbohydrates like pasta, breads, bagels, most cereals, and mixes for pancakes, cookies and cakes.  

o Dried fruits and fruit juices.  

o Bananas, cranberries, dates, figs and raisins

o Bread maker and pasta machine

o Vegetable oil, vegetable shortening, whole milk dairy products and any other foods high in omega-6 fatty acids. o Canned vegetables (except tomatoes) and fruits

 

 Replace  

 

o Processed meats like bologna and bacon with low fat sources of protein, such as turkey, chicken and fish.  Use soybean products like soy hamburgers and soy sausages.

o Vegetable oils with olive oil and nut butters (e.g., almond butter) which are rich in monounsaturated fats  Minimize starchy vegetables such as acorn squash, beets, butternut squash, carrots, corn, peas and potatoes  Purchase a kitchen scale

 

 Stock up on  

o Fresh fruits such as apples, oranges, pears, all kinds of berries, grapes and grapefruit.  Create a rainbow of color.

o Dark green leafy vegetables, tomatoes, celery, mushroom, peppers

o Frozen fruits and vegetables are acceptable o Staples such as slow-cooking oatmeal, isolated protein powder, nuts (e.g., almonds, walnuts, cashews, pistachio, macadamia), and spices

o Olive oil

 

 Shopping o Spend most of your time along the periphery of the supermarket and avoid the aisles. perimeter of most grocery stores is generally where you will find fresh produce, fish, poultry, dairy products and so forth.  

 

When you get into the aisles in the center of the grocery store, you will find the starches, snack foods, candy and ice cream, canned goods, high-glycemic foods and so on.

 

o Select organic whenever possible