- Sugar and high-fructose corn syrup.
- All Grains.
- Legumes like beans and lentils.
- Most Dairy, especially low-fat dairy.
- Some vegetable oils like soybean, sunflower, cottonseed, corn, grapeseed, safflower and other oils.
- Trans fats: "hydrogenated" or "partially hydrogenated" oils found in margarine and various processed foods.
- Artificial sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium.
- Highly processed foods: Everything labeled "diet" or "low-fat" or that has many additives.
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The Meat-Lover's Guide to Eating Less Meat
High-Protein Grains
Grains have more protein than we think and also contains a host of other vital nutrients, especially when we eat them whole.
Some staple that fills a grain bowl is quinoa, Kamut, teff, millet, wild rice, buckwheat, cornmeal, and even pasta.
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Replacing protein
Protein is not just found in meat. It is also found in grains and vegetables. And if you are getting enough calories, then you are getting enough protein.
Try to keep the daily mix of what you eat to 80% plant matter and 20% meat, dairy, and seafood.
Eat Beans
Beans come in many varieties and are excellent stand-ins for meat in certain recipes.
Cooking the beans yourself provides a better flavor and texture, but canned beans are also a good alternative as convenience food.
High-Protein Grains
Grains have more protein than we think and also contains a host of other vital nutrients, especially when we eat them whole.
Some staple that fills a grain bowl is quinoa, Kamut, teff, millet, wild rice, buckwheat, cornmeal, and even pasta.
Elevate Your Tofu Game
Not everyone enjoys tofu. However, it is tasty to pair tofu with ingredients with pizazz. Miso, soy sauce, mushrooms, hot sauce, and fermented black beans or even a small amount of meat will increase the flavor.
Nuts and Seeds
Nuts and nut butters are a great way to round out a plate of roasted, steamed or raw vegetables.
Vegan cheese, made from cashews, is also a great treat.
Plant-Based Meats
Plant-based sausages are a starting point for people who want to cut down on their meat intake.
Of the various kinds of vegan meats, seitan's chewy texture and slightly earthy flavor can be delightful.
Make Every Bite of Real Meat Count
When eating less meat, every single bite needs to hold its own.
Instead of a chicken breast, try a smaller Italian turkey sausage, sautéed until crisp over a spinach salad. Or cured pork with roasted vegetables and grains, pasta and salads. Bone broth in mushroom Bourguignon supplies a savory character without adding any actual meat.
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The Paleo Diet
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Best foods don’t have labels
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The Paleo Diet
The Paleo Diet is an effort to go back to eating how we’re biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately.
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Protein-rich foods from animals
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The Expiration Date
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Flour And Nuts
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When we fret about the deterioration of the American diet, we tend to focus on the excessive amounts of sugar, salt, and calories we're now eating. What we don't talk about: an important ingredient that's gone missing as we've been filling our plates with more chicken and cheese. Fiber.
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Fiber gap
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Benefits of a fiber-rich diet
Eating a fiber-rich diet is associated with better gastrointestinal health and a reduced risk of heart attacks, strokes, high cholesterol, obesity, type 2 diabetes, even some cancers. Fiber slows the absorption of glucose — which evens out our blood sugar levels — and also lowers cholesterol and inflammation.
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Processed foods and fiber
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