Greens
High fibre, low carbohydrate (triglycerides), plant sterols, increase cholesterol excretion.
Low calorie.
Arugula
Beet greens
Belgian endive
Bok choy
Chard
Collard greens
Dandelion greens
Escarole
Kale
Mustard greens
Napa
Rapini
Romaine lettuce
Spinach
Turnip greens
Watercress Return to top
Root Vegetables
Good sources of fibre, vitamins, minerals. Beetroot, carrot and yam have significant quantities of plant sterols.
Low calorie (even potato).
Beets
Carrots
Casava
Celeriac
Daicon
Horseradish
Parsnip
Potato * see nightshade
Radish
Salsify
Sweet potato (Yam)
Turnip
Rutabaga Return to top
Brassica-
Crucifers
Good sources of plant sterol, fibre. Good for prevention of cancer of colon and breast. Contain DIM released during cooking or pickling, e.g., sauerkraut.
DIM also boosts immune system.
Brussel sprouts highest in plant sterols. Many of the "greens" are from the brassica family.
Broccoli
Brussel sprouts
Cabbage
Cauliflower Return to top
Misc.
vegetables Nightshade Family
Greens are poisonous. High fibre, high vitamin, significant phytosterol. Tomato is source of lycopene (prostate).
Eggplant
Tomato
Potato
Okra
Very high fibre, seeds contain "good" oils, some phytosterol.
Soya bean
Legume, not a bean. High in fibre, sterols, protein.
Peanuts
Legume, not nut or bean. High in anti-oxidants which increase when roasted. High fibre.
Pulses
Very high protein content, source of "good" oils, source of plant sterols, high fibre.
Kidney bean, haricot bean, pinto bean, navy bean
Lima bean, butter bean
Azuki bean
Mung bean
Fava
Broad bean
Pea
Chickpea, Garbanzo
Black-eyed bean
Pigeon pea
congo bean Return to top
Squash family
High fibre, vitamin content, seeds have "good" oils.
Acorn
butternut
hubbard
spaghetti squash
zucchini courgette
Eggplant see "Nightshade" Return to top
Fruits High fibre e.g., pectin in apple skin. High vitamin content.
Scores of examples including:
apples
apricots
grapes
grapefruit
kiwi
mango
melon
oranges
pears Return to top
Berries
Very high in anti-oxidants, high in vitamins.
Blackcurrant
Redcurrant
Cranberry
Blueberry
Gooseberry
Blackberry - bramble
Raspberry
Boysenberry
Strawberry Return to top
Protein
The body requires the amiono acids in protein. Some amino acids we make ourselves but some we must absorb from food. Animal sources provide all amino acids, vegetable sources require to have a combination of foods to cover all the amino acids.
Fish and seafood
Fish is an integral part of the "Plan" diet. Certain fish species are high in Omega 3 oils which protect against heart disease.
Salmon,
Mackerel
Sardines
Whitefish
are the highest in omega 3.
Of other commonly eaten fish these have significant amounts of omega 3:
sea trout
halibut
snapper
Shrimps have some omega 3. Crustaceans like shrimp contain some cholesterol but not enough to worry about.
Vegetable protein
Pulses
Legumes
Grains TOFU
Soya products like soy milk, yoghurt, cheese etc.
Animal Protein
Lean meat - beef, pork, chicken.
Skim milk and products.
CLA beef has conjugated linoleic acid - good fat.
Nuts
Nuts are high in protein and fibre. Some provide significant amounts of b-sitosteral, a phytosterol important in reducing cholesterol risk and cancer risk. The highest for phytosterol and b-sitosteral include pistachio, pine nuts, almonds, walnuts and peanut.
Almond
Brazil nut - high selenium
Cashew nut
Horse-chestnut
Macadamia
Peanut * see legume
Pine
Pistachio
Walnut Return to top
Cereal - grains Source of carbohydrate, vitamins, fibre. Barley and oats are particularly good sources of soluble fibre for eliminating cholesterol.
Amaranth
Barley
Buckwheat
Corn - Maize
Millet
Oats
Quinoa
Rice
Sorghum
Spelt
Rye
Triticale
Wheat Return to top
