Naturopathic Eating Plan

Bonnie’s Eating Plan
Developed by Jo Turner, NMD
17224 N 43rd Av
Glendale, AZ 85308
602.938.5747

Guidelines:
· No wheat, dairy, refined sugar, white potatoes or corn
· Use real butter
· Use Stevia for sweetening – not Nutrasweet, Splenda or pink packets
· Use olive oil and apple cider vinegar with herbs a salad dressing – as much as desired
· Use Celtic salt or sea salt as table salt
· Choose organic when possible
· Use olive oil for light sautéing and coconut oil for higher heat (frying)
· Eat more vegetables than fruit daily
· Have two to four protein drinks daily
· Drink coffee, tea – one soda a day is okay
· Drink six to eight glasses of water a day. (Rule of thumb: ½ your weight is the number of oz of water you need a day. If you weight 130, you need 65 oz of water daily.
· Fiber – use Psyllium capules or Metamucil
· Take a multi-vitamin plus 2000 mg of Omega 3 Fish oils daily
· Caution: don’t take vitamins or medicines at the same time as your fiber!

For Women:
1 protein and 1 carbohydrate for Breakfast
1 protein and 2 carbs for Lunch
2 proteins and 1 carb for Supper

For Men:
1.5 protein and 1 carb for Breakfast
1.5 protein and 2 carbs for Lunch
2 proteins and 1.5 carbs for Supper

Protein – 1 serving equals one from the following list:
· Cooked meat – palm size and about 1 inch thick
· Two medium eggs (not fried) from free-range, bug-eating chickens
· One slice of real cheese
· Two or three slices of deli meat (avoid nitrates and nitrites)
· Two slices of Canadian bacon
· Half cup cottage cheese
· Two strips of turkey bacon
· One good size turkey sausage patty
· One chicken breast or equivalent for turkey
· Fish – palm size and about 1 inch thick (Wild Salmon and Cod are best choices – no farm-raised fish)

Carbohydrates – 1 serving equals one from the following list:
· One cup vegetable – raw or cooked (the more color, the better the nutrition)
· Half cup carrots – raw or cooked
· Half a medium sized sweet potato or a really small one
· 6 oz vegetable juice
· Half an avocado
· Half cup oatmeal uncooked – then cook it (use steel cut oats, not instant)
· Six spears of asparagus
· One to 1-1/2 cup watermelon
· One cup honeydew melon
· Half a banana
· Half cup grapes
· Half cup sliced strawberries
· Half cub blueberries or blackberries
· Half an apple
· Half an orange