Here is the food list for the detox diet. Start where you can & improve over time.
1. Amp up the vegetables during your Detox Diet –
- 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, stirfries, soups, steamed veg.
AVOID – canned, dehydrated, frozen or pickled vegetables.
2. Increase good quality protein –
Proteins to ENJOY (1 palm sized portion per meal):
- chicken
- eggs
- fresh fish (max 3-4 serves/week) except larger fish susceptible to higher heavy metal content – flake, swordfish, tuna, marlin, king mackerel, salmon
- calamari
- kangaroo
- tempeh or tofu (if vegetarian)
- turkey
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
Instead, ENJOY –
- coconut milk or cream
- coconut yogurt
- unsweetened nut milk – almond, cashew, etc
- unsweetened rice milk
- unsweetened good quality soy milk. eg Bonsoy (occasionally)
4. Go gluten-free
ENJOY this great selection of alternatives during your Detox Diet:
- almond meal
- brown rice
- quinoa
- millet
- buckwheat
- polenta
- amaranth
- coconut flour
- rice cakes or crackers (plain)
- wild rice
- corn
- red rice
- wild rice
AVOID:
- wheat
- barley
- oats
- rye
- spelt
- tritcale
5. Nuts and Seeds
ENJOY 1 small handful raw, natural 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
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
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
- Crystallised/candied fruit
- Dried fruit due to high sulphite content
8. 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
- comerically made sauces & condiments
- white sugar, rice bran syrup
10. Beverages
ENJOY:
- 2-3 L pure water daily (flavoured with orange, lemon, mint, cucumber, ginger)
- herbal teas (limit green tea to 1 a day)
- fresh vegetable juices
- unflavoured sparkling mineral water
AVOID:
- alcohol
- black tea
- caffeinated softdrinks
- 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 smoothes which will aid you on your Detox Diet.
