You’ve decided it’s time to clean up your health? Not sure where to start?

OK let’s start with with what you eat…..

Here’s the food list and principles for your Detox Diet.

Start where you can & improve over time.

1. Amp up the vegetables during your Detox  –

  • Minimum of 4 handfuls of salad and 3 handfuls vegetables per day. Choose fresh, chemical-free produce where possible.
  • Vegetables most highly sprayed are apples, strawberries, grapes, celery, peaches, spinach, capsicum, nectarine, cucumber, cherry tomatoes, potato, sugar snap peas. So choose these in organic or biodynamic or soak for 5 minutes in a sink of water with 1 cup apple cider vinegar to neutralise these chemicals.
  • Add fermented vegetables such as sauerkraut or kimchi – 1 tsp per day to start.
  • Suggestions – green smoothies, salads, stir-fries, soups, steamed veg.

Detox Diet Farmers' food market stall with variety of organic vegetable. Vendor serving and chating with customers. ** Note: Shallow depth of field

AVOID – canned, dehydrated, frozen or pickled vegetables.

2. Increase good quality protein –

Proteins to ENJOY (1 palm sized portion per meal):

  • chicken
  • eggs
  • fresh small-medium  fish (max 3-4 serves/week) – smaller fish are BEST since larger fish can have a higher heavy metal content – flake, swordfish, tuna, marlin, king mackerel, salmon
  • calamari
  • kangaroo
  • tempeh or tofu (if vegetarian)
  • turkey

Detox Diet Food high in protein isolated on white

Proteins to AVOID –

  • pork
  • sausages
  • shellfish – prawns, oysters, mussels, crab
  • cured and deli meats – smoked salmon, salami, ham (high in nitrates)
  • tinned meat and fish
  • beef
  • duck
  • lamb

3. Ditch the dairy

  •  ice cream
  •  milk
  •  yogurt
  • cheese
  • butter
  • cream

Detox Diet dairy

Instead, ENJOY –

  • coconut milk
  • coconut yogurt
  • unsweetened nut milk – almond, cashew, etc
  • unsweetened rice milk
  • unsweetened good quality soy milk. eg Bonsoy

4. Go gluten-free

ENJOY this great selection of alternatives during your Detox Diet:

  • quinoa
  • brown rice
  • rice cakes or crackers (plain)
  • almond meal
  • millet
  • buckwheat
  • polenta
  • amaranth
  • coconut flour
  • wild rice
  • corn
  • red rice
  • wild rice

Detox Diet gluten free grains

AVOID:

  • wheat
  • barley
  • oats
  • rye
  • spelt
  • triticale

5.  Nuts and Seeds

Detox Diet nuts seeds

ENJOY 1 small handful raw, unsalted nuts daily or nut spreads:

  • almond
  • brazil nuts
  • chia seeds
  • hazelnuts
  • linseeds/flaxseeds
  • macadamia nuts
  • pecans
  • pepitas
  • pine nuts
  • sesame seeds
  • sunflower seeds
  • walnuts

AVOID – peanuts, peanut butter, roasted &/or salted nuts

6. Beans and Legumes

Detox Diet beans legumes

ENJOY up to 1-2 serves per day (1 serve = 30g cooked)

  • alfalfa sprouts
  • bean sprouts
  • lentils
  • chickpeas
  • borlotti beans
  • broad beans
  • butter beans
  • black beans
  • adzuki beans
  • kidney beans
  • split peas
  • pinto beans
  • navy beans
  • mung beans
  • lima beans

AVOID: Flavoured and salted canned beans or those with preservatives, additives. Remember start where you are and improve over time. Ideally soaking and cooking a packet of legumes and freezing them in portion sizes.

7. Fruit

Detox Diet fruit

ENJOY:

  • Fresh fruit up to 3 serves daily. 1 serve = 1 piece or 1 handful chopped fruit.
  • Frozen fruit, with no additives

AVOID:

  • Canned fruit due to added sugar and preservatives
  • Crystallized/candied fruit
  • Dried fruit due to high sulphite content

8. Oils

Detox Diet - oils

ENJOY:

  • coconut oil
  • flaxseed oil
  • macadamia oil
  • olive oil
  • rice bran oil
  • sesame oil
  • walnut oil

AVOID:

  • butter
  • canola oil
  • duck fat
  • fried foods
  • margarine
  • peanut oil
  • vegetable oil

9. Dressings, Condiments, Sweeteners & Seasonings

ENJOY:

  • all herbs & spices
  • garlic
  • homemade dressings & sauces
  • homemade dips & spreads – ie guacamole, hummus, tahini, etc
  • lemon juice
  • tamari
  • salt – Celtic, sea or Himalayan

AVOID:

  • additives
  • artificial colours
  • preservatives
  • aspartame, saccharine
  • commercially made sauces & condiments
  • white sugar, rice bran syrup

10. Beverages

Detox Diet - lemon water

ENJOY:

  • 2-3 L pure water daily (flavoured with orange, lemon, mint, cucumber, ginger)
  • herbal teas (but limit green tea to 1 a day due to caffeine content)
  • fresh vegetable juices
  • unflavoured sparkling mineral water

AVOID:

  • alcohol
  • black tea
  • caffeinated soft drinks
  • coffee
  • fruit drinks and cordials
  • reconstituted fruit juice
  • soft drink/carbonated beverages

 

“Eat more fruit and vegetables and less processed foods, cut back on alcohol, quit smoking if you’re a smoker, and do more exercise,” – ABC news

Feel free to check out some of my healthy recipes and smoothies which will aid you on your Detox.

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