184 Joel Fuhrman, M.D.
- Consume nuts and seeds in limited amounts, not mo
than one ounce per day.
Pecans, walnuts, macadamia nuts, and others may be rich
calories and fat, but scientific studies consistently report that nuts
offer disease protection against heart attacks, stroke, and cance-
and also help lower cholesterol.^6 They can be used in larg
amounts once you reach your ideal weight. Raw nuts and see
are ideal foods for kids, athletes, and those who want to gai
weight. One ounce of nuts is about 200 calories and can fit int
a cupped hand, so do not eat more than this one handful of nuts
per day. They are great in both fruit salads and green salads. - Eat lots of mushrooms all the time.
Mushrooms make a great chewy replacement for meat. Explor-
ing their varieties is a great way to add interesting flavors and
textures to dishes. Store them in paper bags, not plastic, as t
much moisture speeds spoilage. Try adding them to beans, se
soned with herbs and lemon juice. Even though they are a fu
gus, and not a real vegetable, mushrooms contain a variety
powerful phytochemicals and have been linked to decreased ris
of chronic diseases, especially cancer.
Onions Add Fast Flavor to Foods.
Dried onion powder can be quickly added to any salad dressing, soup, or
vegetable dish. Red onions or scallions, sauteed in a little water or raw and
sliced extra thin, make great flavor enhancers for salads and vegetable dishes.
Leeks are in the onion family, too. Using just the white part and the lower
lighter green part, slice and simmer them or roast them with other vegetables.
- Keep it simple.
Use the basic skeleton plan below to devise menu plans so you
will know what to eat when there is no time to decide.
Simplify, Simplify, Simplify
Breakfast: fresh fruit
Lunch: salad, beans on top, and more fruit
Dinner: salad and two cooked vegetables (1 lb.), fruit dessert