Track Your Plaque Diet

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Track Your Plaque Diet
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Basic Diet Principles

• Diet Principle 1
• Eliminate wheat and cornstarch, limited dairy
• Diet Principle 2
• Dont limit fats, but choose the right fats
• Diet Principle 3
• Unlimited vegetables, some fruits
• Diet Principle 4
• Unlimited raw nuts and seeds
• Diet Principle 5
• Unlimited healthy oils
• Diet Principle 6
• Foods should be unprocessed

Diet Principle 1 Eliminate Wheat and
cornstarch, limited dairy
Diet Principle 2 Dont limit fats, but choose
the right fats
Diet Principle 3 Unlimited vegetables, some
fruits
Diet Principle 4 Unlimited raw nuts and seeds
Diet Principle 5 Unlimited healthy oils
Dietary Principle 6 Foods should be unprocessed
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Diet Principle 1

• Foods to Eliminate

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All Wheat Products

• Breads
• Bagels
• Muffins
• Pastas
• Cakes

• Cookies
• Pancakes
• Waffles
• Pretzels
• Crackers

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All Cornstarch products

• Tacos
• Tortillas
• Corn Chips
• Cornbreads
• Gravies
• Breakfast Cereals

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Other

• Soft Drinks (Soda)
• Candies
• Potatoes
• White and Red
• Rice
• White and Brown
• Snack Foods
• Potato chips, rice cakes, popcorn, pies

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Benefits of Elimination
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Physical Benefits

• Weight Loss
• Increase in HDL cholesterol
• Enhanced sensitivity to insulin
• Reduction in
• Blood sugar
• Small LDL
• Triglycerides
• Blood Pressure
• inflammatory measures, such as c-reactive protein

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Subjective Improvements

• Increased mental clarity
• Increased energy
• Improved sleep
• More stable moods

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Diet Principle 2

• The Right Fats

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Choose the Right Fats

• Why Fats at all?
• Calorie-dense fats help lose weight or manage it
  more effectively
• Add one healthy oil to every meal

• Include fish at least once per week.
• Supplement omega-3 fatty acids

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Fats to Avoid/Limit

• Limit Dairy
• 1-2 servings per day of milk, cottage cheese,
  yogurt, etc.
• preferably1-2 milk fat
• 1-2 oz cheese per day

• Avoid hydrogenated oils all together.
• Permit no more than 20 grams of saturated fats
  per day.

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Diet Principle 3

• Fruits and Vegetables

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Vegetables

• Unlimited
• Green vegetables
• Peppers, cucumbers, lettuces cabbage, spinach,
  zucchini, etc.
• Alliums
• Onions, garlic, scallions
• Sprouts
• Roots
• Radishes, carrots
• Mushrooms
• Herbs

• Limited
• Starchy vegetables
• Yams, sweet potatoes, wild rice
• Minimize white and brown rice
• Minimize white and red potatoes

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Fruits

• Fruits are richer in sugar, SO limit fruit to no
  more than two servings per day.
• Favor berries of all variety
• Blueberries, raspberries, strawberries,
  cranberries, blackberries.
• Citrus
• Melons
• Apples
• Peaches
• Pears
• Kiwis

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• Because of the high sugar load (gt20 grams per 4
  oz. serving), we should minimize
• Bananas
• Grapes
• Mango
• Any dried fruit (raisins, dried apricots, figs)

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Diet Principle 4

• Raw Nuts and Seeds

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Raw Nuts and Seeds

• Unlimited
• Almonds
• Walnuts
• Pecans
• Pistachios
• Filberts
• Brazil
• Hazelnuts
• Pumpkin seeds
• Sunflower seeds
• Pine nuts

• Best eaten raw.
• Dry roasted is second best.
• Party mixes, honey roasted, mixed nuts, beer
  nuts, etc. should be AVOIDED.

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Benefits of Nuts

• Number two in the hierarchy of healthy foods,
  after vegetables
• Rich in vitamins and minerals
• Fibers
• Healthy oils (monounsaturates)
• Reduces LDL

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Diet Principle 5

• Healthy Oils

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Unlimited Healthy Oils

• Four healthy oils
• Flaxseed
• Olive
• Rich in monounsaturates and polyphenols
• Canola
• High-oleic Safflower
• High in monounsaturates
• Consider adding a small quantity to every meal

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Benefits of Healthy Oils

• Induces satiety (fullness)
• Reduces insulin and sugar fluctuations
• Leads to better weight control and weight loss
• Oils should never be super-heated (i.e. frying).
• Triggers formation of unhealthy oxidative
  by-products

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Diet Principle 6

• Unprocessed Foods

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Food should be Unprocessed

• Unprocessed foods are whole foods
• Not dried (instant oatmeal or instant mashed
  potatoes).
• Not powdered (instant soups and sauces).
• Not a mix (pancake and cake mixes, macaroni and
  cheese).
• Do not require adding water and heating, or some
  similar process.
• When food is left whole, it retains more of its
  original naturally-occurring nutrients and
  digests more slowly (causing natural elevation in
  blood sugar or none at all).

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What Did we Miss?
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Meats

• Fish and shellfish
• Lean Meats
• Lean red meats
• Chicken
• Turkey
• Preferably grass fed, organic, or wild game
• Avoid Cured Meats
• Bacon
• Sausage
• Hot dogs

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Tips for the Diet

• Choose 10-20 basic dishes you enjoy as your
  foundation.
• Mix it up by using unique toppings (i.e.
  mustards, horseradish, salsa, pico de gallo,
  pestos, wasabi)
• Spend the majority of your grocery time in the
  outer isles

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TYP Diet Overview
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Unlimited

• Vegetables
• Raw nuts-almonds, walnuts, pecans, pistachios
• Healthy oils-flaxseed, olive, canola, high-oleic
  safflower
• Lean meats-lean red meats, fish, chicken, turkey,
  eggs
• Non-wheat grains-ground flaxseed, oats

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Limited

• Fruits-minimize bananas, pineapples, mangoes, and
  grapes
• Fruit juices-only real juices and in minimal
  quantities.
• Dairy products-1 to 2 servings of milk, cottage
  cheese or yogurt per day. No more than 1-2 oz.
  real cheese per day
• Legumes/beans potatoes rice soy

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Never!

• Fried foods
• Fast foods
• Hydrogenated, trans, fats
• Cured meats-hot dogs, sausages, bacon
• Corn syrup or high-fructose corn syrup containing
  foods
• Refined wheat flour, cornstarch

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Day in the Life of TYP

• Breakfast
• Scrambled eggs (add olive oil and onions)
• Yogurt
• Snacks
• Apple and strawberries
• Lunch
• Salad-topped with cucumbers, broccoli, carrots,
  celery
• Dressing-olive oil mixed with basil, pepper,
  garlic
• Snacks
• Almonds
• Dinner
• Salmon with pesto
• Spaghetti squash
• Side Salad