#6: No Dairy? What About My Calcium?
For many years the dairy industry has led us to believe that we need to consume cow’s milk to get our calcium to prevent osteoporosis and build healthy bones. However this is all a marketing gimmick. What is Calcium? It is a mineral.
What is high in minerals? Dark green leafy vegetables! Bok Choy, Kale, Turnip greens, Collard greens and Romaine lettuce all contain more calcium than milk per 100 calories.
In unlimited quantities, you may eat:
- Raw veggies (Goal: 1 lb. daily)
- Steamed or cooked green vegetables and non-green nutrient rich vegetables: eggplant, mushrooms, peppers, onions, tomatoes, carrots, cauliflower. (Goal: 1 lb. daily)
- Beans, legumes, bean sprouts and tofu. (Goal: 1 cup daily) to benefit fully from the fiber and resistant starch, which helps you feel full and passes through the intestine without being digested.
- Fresh fruits. (Goal: at least 4 daily) But no juice. You can have frozen fruit, but not canned and use dried fruit very sparingly.
In limited quantities, you may eat:
- Cooked starchy vegetables or whole grains (winter squash, corn, potatoes, rice, bread, cereal) (1 cup maximum per day)
- Raw nuts and seeds ( 1 oz. maximum per day)
- Avocado ( 2 oz. maximum per day – 1/5 of a medium avocado is 1 ounce)
- Dried fruit (2 tablespoons maximum per day)
- Ground flaxseed (1 tablespoon maximum per day)
For at least 6 weeks the following are off-limits:
- Dairy products
- Animal products
- Between meal snacks
- Fruit juice
- Processed foods