RATING YOUR FOODSEat foods high on the chart.

Based on nutrient density = vit,min,protein,fiber+healthy fats per 100 kcal& glycemic index = how quickly that food raises blood glucose

& anti-cancer properties (i.e.ellagic acid in berries)

BEST oil from fish, flax,primrose,borage,hemp MCT, PAM olive, sesame,lecithin,green leafy,broccoli,cabbage,peppers,sprouts,

onions,beets,tomato,carrot,asparagus,cauliflower,cod,halibut,salmon,tuna,trout,orange fry bass, sole,

sardine,haddock,pumpkin,yam,organic liver,oranges,apple,pear,berries,cantaloupe,kiwi,fig,cherries,

apricot,red grapefruit,yogurt,wheat germ,brewer yeast,whole grain:barley,oats,flax,rice,rye,millet,amaranth,

buckwheat,spelt wheat,Ezekiel bred,soybean,garbanzo,kidney lentil,navy bean,split pea,black-eyedpinto beans,black beans,bee pollen,spirulina,

garlic,vinegar,mustard,salsa,curry,cinnamon,ginger,green tea,cayenne,stevia,kelp

GOOD canola oil,coconut oil,radish,celery,lima been,zucchini,squash,lettuce,

avocado,veg. juice,turkey,chicken,lamb,liver,eggs,veal,

pork,wildgame,swordfish,watermelon,grapes,honeydew,plum,banana,

pineapple,papaya,pasta,popcorn,cottage cheese,parmesan cheese,low fat

milk&cheese,soy milk,walnut,almond,sunflower seed,sesame seed,soy sauce,Worcester,

Tabasco,flax dressing,sage,thyme,black tea

FAIR oil from soy, corn,safflower,olives,can veg.,fried veg.,

white potato,lobster,clams,beef,duck,shrimp,

catfish,dried fruit:raisins,dates,prunes,can fruit,

corn chips,granola,wheat crax,tortilla,grits,peanuts,

peanut butter,reg.cheese,reg. milk,xylitol,Italian dressingsred wine,

carob,chocolate

POOR commercial breakfast cereals,bacon,

pizza,smoked ham,prime rib,gelatin,

desserts,sweet corn,white ricewheat,

molasses,butter,white wine,beer,

mayonnaise,Celtic salt,coffee,honey,

fructose

BAD pickles,salami,bologna,

sausage,hot dog,BBQ ribs,

waffles,pancakes,cake,

cookies,ice cream,blue cheese

dressing

WORST margarine,aspartame,syrup,

MSG,soda pop,diet pop,

pastry,pie,doughnuts,

lard,hydrogen fat,sugar,

hard liquor

Eat foods high on the chart.Based on nutrient density = vit,min,protein,fiber+healthy fatsy per 100 kcal

& glycemic index = how quickly that food raises blood glucose& anti-cancer properties (i.e.ellagic acid in berries)

oil from fish,flax,primrose,borage,hemp MCT,PAM olive,sesame,lecithin,green leafy,broccoli,cabbage,peppers,sprouts,

onions,beets,tomato,carrot,asparagus,cauliflower,cod,halibut,salmon,tuna,trout,orange frye bass,ysole,

sardine,haddock,pumpkin,yam,organic liver,oranges,apple,pear,berries,cantaloupe,kiwi,fig,cherries,

apricot,red grapefruit,yogurt,wheat germ,tbrewer yeast,rwhole grain:barley,oats,flax,rice,rye,millet,amaranth,

buckwheat,spelt wheat,tEzekiel bred,soybean,garbanzo,kidney lentil,ynavy bean,ysplit pea,tblack-eyedpinto beans,black beans,kbee pollen,spirulina,

garlic,vinegar,mustard,salsa,curry,cinnamon,ginger,green tea,cayenne,stevia,kelp

canola oil,coconut oil,tradish,celery,lima been,zucchini,squash,lettuce,

avocado,veg. juice,turkey,chicken,lamb,liver,eggs,veal,

pork,wildgame,swordfish,watermelon,grapes,honeydew,plum,banana,

pineapple,papaya,pasta,popcorn,cottage cheese,eparmesancheese,low fatw

milk&cheese,soy milk,ywalnut,almond,sunflower seed,rsesame seed,soy sauce,yWorcester,

Tabasco,flax dressing,xsage,thyme,black teak

oil from soy,corn,safflower,olives,can veg.,fried veg.,

white potato,lobster,clams,beef,duck,shrimp,

catfish,dried fruit:raisins,dates,prunes,can fruit,

corn chips,granola,wheat crax,ttortilla,grits,peanuts,

peanut butter,treg.cheese,reg. milk,xylitol,Italian dressingsred wine,

carob,chocolate

commercialbreakfastcereals,bacon,

pizza,smoked ham,prime rib,gelatin,

desserts,sweet corn,twhite ricewheat,

molasses,butter,white wine,beer,

mayonnaise,Celtic salt,coffee,honey,

fructose

pickles,salami,bologna,

sausage,hot dog,tBBQ ribs,

waffles,pancakes,cake,

cookies,ice cream,blue cheese

dressing

margarine,aspartame,syrup,

MSG,soda pop,diet pop,t

pastry,pie,doughnuts,

lard,hydrogen fat,sugar,

hard liquor

Copyright Patrick Quillin 2009, All rights reserved.From WISDOM AND HEALING POWER OF WHOLE FOODS, 2009 ISBN 9780963837271

HEALTHIER SEASONINGSSUGARpureed fruitxylitol,honey,fructose,stevia,fruit juice,apple sauce,glycine

FAToil of olive, canola,flax, wheat germ,avocado,coconut,rice bran, sesame,butter from dairy,almond & cashew,medium chaintriglycerides, Pam

SALTMorton Lite Salt,Salt Subst (KCl),Celtic Salt,Lawry's,lemon juice,vinegar,kelppowder, miso,Spike, Mrs.Dash,Cajun salt,soy sauce

SEASONINGS (use liberally)cinnamon, garlic, onion, cayenne, chili, paprika, salsa, rosemary, tarragon, thyme, sage, pumpkin pie spice, teriyaki, Gaylord's veg-etable broth, allspice, bay leaves, caraway seeds, cardamom, celery seed, chives, cloves, oregano, mustard, dill, nutmeg, curry, almond, vanilla, Tabasco, Worces-tershire, chocolate, ginger, carob, peppermint, spearmint, fennel, basil, hickory, liquid smoke, celery seed, cumin

Copyright Patrick Quillin 2009, All rights reserved.From WISDOM AND HEALING POWER OF WHOLE FOODS, 2009 ISBN 9780963837271