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The way I eat these days proved to be clearly good for me, especially for my health. So, I decided to write it down in case I forget. Of course it is impossible to tell for sure if the health benefits come from the food I eat; or from the reduced food quantity; of from the weight loss; or from something else ;) Even if they come from the food, it's not clear what food choices bring what benefits. Moreover, there are some things I am going to change soon. That's why I am going to try to enumerate everything, as The System that Works (for me, that is).
So, in no particular order:
* Supplements: I take a tablet of a multi vitamin (100% daily norm for most vitamins and minerals), and additionally 1500 mg vitamin C daily.
* Dairy: none at all, absolutely excluded.
* Fish: about twice a week.
* Meat: probably once a week. I never cook it myself, and I am not sure my body needs it, but I eat sometimes when somebody prepares it for me. If I wanted, I could become a vegan extremely easily, but I am not sure I see a reason to.
* Eggs: I actually don't see anything against eggs; they are probably better for you (and for me) than either meat or dairy. It just so happens that "healthy" food that I eat doesn't contain eggs. So: almost never, except a small bite of challah every Saturday.
* Fruits: a lot. Usually, at least two-three fruits a day. In particular, grapefruits, which are good for liver/cholesterol.
* Vegetables: a lot. I try to eat at least one large vegetable salad a day. (Lately, I also started making vegetable soups, but before that I ate them almost always raw.) Also, from time to time I would snack on vegetables, like carrots or cabbage. It is not unusual for me to eat an entire small cabbage head in a day. Sweet and delicious. (Note that potatoes are worse than other vegetables; I avoid them.)
* Oil: very little. I believe that cold-pressed vegetable oil is good, but it's hard to justify the calories it brings. Besides, I am quite happy without it. Some important recipes, like hummus, include it though.
* Salt and sugar: very little. I never add salt or sugar (or honey) to the food I make myself. I eat prepared food with some salt/sugar sometimes, though. I am sure I am getting more than enough of them to add them to my food myself.
* Legumes: most days. Either comes as hummus, or I'd added cooked beans to my oatmeal or my salads, or eat a canned bean soup. Lately I started to cook bean soups myself.
* Seeds/nuts: most days, in moderation. Good, but full of calories. I sometimes eat a few (~100 calories) raw nuts. The classic hummus includes tahini (a.k.a. tehina) -- the sesame seed paste. From time to take I also use the LSA mix popularized by Dr. Sandra Cabot (a mix of ground flax seeds, sunflower seeds and almonds).
* Cookies, cakes, sweets, white bread and pasta, white rice: none.
* Whole grain bread, whole grains (e.g. oatmeal), brown rice: on most days.
* Garlic: aiming for at least 3 cloves a day.
* Drinks: a lot of water. Some tea. No coffee (mostly because I never liked it), no soda, no canned juices. On average, one fresh juice a day, mostly vegetable. (The goal is two, but I don't always have time, spare calories and patience with the juice machine.)
So, in no particular order:
* Supplements: I take a tablet of a multi vitamin (100% daily norm for most vitamins and minerals), and additionally 1500 mg vitamin C daily.
* Dairy: none at all, absolutely excluded.
* Fish: about twice a week.
* Meat: probably once a week. I never cook it myself, and I am not sure my body needs it, but I eat sometimes when somebody prepares it for me. If I wanted, I could become a vegan extremely easily, but I am not sure I see a reason to.
* Eggs: I actually don't see anything against eggs; they are probably better for you (and for me) than either meat or dairy. It just so happens that "healthy" food that I eat doesn't contain eggs. So: almost never, except a small bite of challah every Saturday.
* Fruits: a lot. Usually, at least two-three fruits a day. In particular, grapefruits, which are good for liver/cholesterol.
* Vegetables: a lot. I try to eat at least one large vegetable salad a day. (Lately, I also started making vegetable soups, but before that I ate them almost always raw.) Also, from time to time I would snack on vegetables, like carrots or cabbage. It is not unusual for me to eat an entire small cabbage head in a day. Sweet and delicious. (Note that potatoes are worse than other vegetables; I avoid them.)
* Oil: very little. I believe that cold-pressed vegetable oil is good, but it's hard to justify the calories it brings. Besides, I am quite happy without it. Some important recipes, like hummus, include it though.
* Salt and sugar: very little. I never add salt or sugar (or honey) to the food I make myself. I eat prepared food with some salt/sugar sometimes, though. I am sure I am getting more than enough of them to add them to my food myself.
* Legumes: most days. Either comes as hummus, or I'd added cooked beans to my oatmeal or my salads, or eat a canned bean soup. Lately I started to cook bean soups myself.
* Seeds/nuts: most days, in moderation. Good, but full of calories. I sometimes eat a few (~100 calories) raw nuts. The classic hummus includes tahini (a.k.a. tehina) -- the sesame seed paste. From time to take I also use the LSA mix popularized by Dr. Sandra Cabot (a mix of ground flax seeds, sunflower seeds and almonds).
* Cookies, cakes, sweets, white bread and pasta, white rice: none.
* Whole grain bread, whole grains (e.g. oatmeal), brown rice: on most days.
* Garlic: aiming for at least 3 cloves a day.
* Drinks: a lot of water. Some tea. No coffee (mostly because I never liked it), no soda, no canned juices. On average, one fresh juice a day, mostly vegetable. (The goal is two, but I don't always have time, spare calories and patience with the juice machine.)
