Contents. Vegetables Fish Meat and Poultry Eggs Nuts and Seeds Healthy Fats/Oils Fruit...

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2 Disclaimer You should consult your physician prior to starting this program particularly if you have any medical condition or injury that could prevent you from following this program. This program is designed for healthy individuals 18 years and older only. The recommendations in this guide are not medical guidelines and are for educational purposes only. The author advises readers to take full responsibility for their safety and know their limits. The dietary program in this book is not intended as a substitute for any dietary regimen that may have been prescribed by your physician or dietitian. If you are taking any medications, you must talk to your physician before starting this program. If you experience any lightheadedness, dizziness, consult a physician. If you are sedentary, have high cholesterol, high blood pressure, or diabetes, and/or if you are overweight before beginning this guide, it is recommended that you receive a physical examination prior to starting this program. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don t use this program, please follow your doctor s orders. No part of this Publication may be reproduced, transcribed, transmitted, or translated in any language without written permission and signature of the author.

3 Contents Vegetables... 4 Fish... 7 Meat and Poultry... 9 Eggs Nuts and Seeds Healthy Fats/Oils Fruit Spices and Herbs In Moderation Supplements Occasional Indulgences Other... 18

4 Toned in Ten Welcome! I ve created this list for you to take the guesswork out of shopping for healthy foods. Listed below you ll find a thorough list of what to eat for your new lifestyle. I believe the list below includes some of the most nutritious foods out there. Enjoy! Vegetables Artichoke Arugula Asparagus Avocados Beets/Beet Greens Bell Peppers Bok Choy Broccoli Broccoli Rabe Brussel Sprouts Cucumbers Cabbage Carrots Cauliflower Celery Celery Root Collards Eggplant Endive Fennel 4

5 Grocery Shopping List Fiddlehead Ferns Garlic Green Beans Jerusalem Artichokes Jicama Kale Kohlrabi Leeks Mushrooms Mustard Greens Olives Onions Parsnips Peppers (all kinds) Pumpkin Purslane Radishes Romaine Lettuce Rutabaga Sea Vegetables Spinach Squash Swiss Chard Tomatoes Turnip Greens Watercress 5

6 Toned in Ten In Moderation Cassava Potatoes Sweet Potatoes Taro Wild Rice Yams 6

7 Grocery Shopping List Fish Anchovies Bass Cod Eel Haddock Halibut Herring Mackerel Mahi Mahi Monkfish Mullet Tilapia Northern Pike Orange Roughy Perch Red Snapper Rockfish Salmon Sardines Tuna Walleye Any Other Wild Fish 7

8 Toned in Ten Shellfish Abalone Clams Crab Crayfish Lobster Mussels Oysters Prawns Scallops Shrimp 8

9 Meat and Poultry Grocery Shopping List Beef Goat Pork Chicken Lamb Game meat Alligator Bear Buffalo Duck Elk Emu Goose Kangaroo Ostrich Pheasant Quail Rabbit Turkey Venison Organ Meats Bone Marrow Hearts 9

10 Toned in Ten Liver Kidney Sweetbreads Tongue 10

11 Grocery Shopping List Eggs Chicken Emu Goose Duck Pheasant Quail Roe/Caviar Other Bird Eggs 11

12 Toned in Ten Nuts and Seeds Almonds Brazil Nuts Hazelnuts Hempseeds Macadamias Pecans Pine Nuts Pistachios Pumpkin seeds Sesame Seeds Sunflower Seeds Walnuts Derivative Butters 12

13 Healthy Fats/Oils Avocado Oil Butter/Ghee Coconut Oil/Milk Lard Macadamia Oil Olive Oil Sesame Oil Tallow Unprocessed Palm Oil Walnut Oil Grocery Shopping List 13

14 Toned in Ten Fruit Preferred Blackberries Blueberries Boysenberries Cranberries Gooseberries Raspberries Other Fruits Apple Apricot Banana Cantaloupe Cherries Coconut Figs Goji Berries Grapefruit Grapes Guava Honeydew Melon Kiwi Lemon Lime 14

15 Grocery Shopping List Lychee Mango Nectarine Orange Papaya Passion Fruit Peaches Pears Persimmon Plums Pomegranate Rhubarb Star Fruit Strawberries Tangerine Watermelon All other fruits 15

16 Spices and Herbs Anise Basil Black Pepper Cayenne Pepper Chili Pepper Cilantro Cinnamon Cloves Coriander Seeds Cumin Dill Fennel Ginger Mint Mustard Seeds Nutmeg Oregano Paprika Peppermint Rosemary Sage Stevia Tarragon Toned in Ten 16

17 Grocery Shopping List Thyme Turmeric In Moderation 100% Full Fat Cream Cheese Yogurt Honey 17

18 Toned in Ten Supplements Daily High-Potency Antioxidant Multi-Vitamin Supplement Omega-3 Fatty Acid Fish Oil Supplement Probiotics Occasional Indulgences Alcohol Dark Chocolate Other Coffee Tamari - use instead of soy sauce Tea (green, black, white, oolong) Vinegar 18