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H.O.W. FOOD LIST Protein 4 oz. tempeh, beef, pork, lamb, poultry, fish, veal, hot dogs, cold cuts, ricotta cheese, 2 eggs, 4 slices bacon, 16 oz. skim milk, 16 oz. buttermilk, 8 oz. yogurt, 8 oz. tofu, 2 oz. cheese, 4 oz. cottage cheese, 1 c. legumes Fats 1 tsp. butter, 1 T. cream, 1 T. sour cream, 1 T. mayonnaise, 1 T. oil, 2 T. salad dressing 1 Cup Veggies alfalfa sprouts, artichokes, asparagus, bean sprouts, bok choy, broccoli, bamboo shoots, brussel sprouts, cabbage,carrots, cauliflower, celery, chard, cucumbers, eggplant, greens, dill pickle, Jerusalem artichoke, jicama,leeks, lettuce, kohlrabi, mushrooms, okra,onions, pea pods, parsley, peppers, pumpkin,parsnips,radishes, red or green chilies,rutabaga, sauerkraut, spinach, string beans, summer, crook neck or spaghetti squash, tomatoes, turnips,water chestnuts, winter squash, zucchini Fruit 1 apple, 3 apricots, 1/2 c. black & blueberries,banana, 1 c. boysenberries, 1/2 cantaloupe, 1 c. casaba, cranshaw or honeydew melons, 2 figs, 3/4 c. cherries, 1 c. gooseberries, 1/2 grapefruit,grapes - 1 cup, 1 guava, 2 kiwi, 2 lemons or limes, 1/2 mango, 1 nectarine, 1 orange, 1 c. papaya, 1 peach, 1 pear, 1/2 c. canned or 1/8 whole pineapple, 2 plums, 1/2 c. raspberries, 1 c. rhubarb, 1 c. strawberries, 2 tangerines, 1/2 c. unsweetened juice, 1 c. watermelon Whole Grains after 30 days 1 oz. bread, 1 oz. dry cereal, 2 rye crackers ( 3 1/2 x 2), 1/2 c. cooked cereal, cooked pasta, brown rice, kasha, millet, barley, bulgar (Unbleached flour, wheat flour or enriched flour means it is not whole grain. All grain choices must have sugar, honey, etc. and white or enriched flour listed 5th or lower on the ingredient list. Rye bread is a good choice.) Condiments all spices, onion soup mix, 1/2 c. tomatoe sauce, 1/2 c. sugar free jello, soy & worcestershire sauce, salsa, 1/2 c. defatted broth. |
- HOW food plan list of legal food items
- OA HOW Food Planner
This is wonderful to have available on my phone. Thank you!
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