ANIMAL PROTEINS: MEAT, FISH, EGGS, DARY
Recommended:
- chicken (w/o skin)
- turkey
- sea fish; at least TWICE A WEEK (ex.: salmon, makrell, locus, sea bas, lavrak, tuna, sardines, cod, halibut, etc.)
- red non-fatty meat (RARELY) ( ex.: sinta etc. ); take the fat down where possible
- WHOLE EGG – up to 2 eggs a week (+ up to 2 in other servings like pastry, pies, etc.)
- sour cheeses ( up to 5% fat)
- sour yogurt bio (up to 3% fat)
Not-recommended:
- sea food
- fatty red meats
- pre prepeared shredded red meats
- processed meats (ex: hamburger, sosige, etc.)
- lamb
- goose or ducks
- internal organs (hearts, liver, etc…)
- sweet yougurts
- high fat (> 5%) cheeses or creams
BREAD & BAKERY
Recommended:
- whole grain bread
- rice flowers
- whole grain flake
- while rice
- white basmati rice
- oats
- buckwheat
- quinoa
- potato/seeet-potato
- corn
- burgul
- groats
Not-recommended:
- pies
- margarine based bakery
- snacks
- crackers
- soup “almonds”
- puff pastry
- Hardened vegetable oils
VEGAN
Recommended:
- up to 5 servings of salads a day
- legumes (chickpeas, beans, kidney beans, lentils, tofu, adamame, lupine)
- olives
- avicado
- tehiny
- non-roasted seeds (flax, sesame, sunflower, pumkin)
- nuts (peanuts, almond, walnuts)
- fresh healthy oils (olive, avocado, flax) – to consume WITOUT HEATING/FRYING
- up to 2 whole fruits a day
- sweets FROM TIME TO TIME (not when needed to lower tryglicirides): chocolade (> 70% cacao), sesame treats, matzipan, low-fat yogurt or icecream, raw tehiny spread + honney
Not-recommended:
- vegan processed shintzel