New sonoma-wave-1


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New sonoma-wave-1

  1. 1. These are the foods you’ll eat during Wave 1. What you eat in these ten days will set the foundation for your success in the days to come.Sonoma Tier 1 Vegetables Sonoma Tier 1 FruitsUnlimited• Asparagus • Apple • Lime• Bagged salad blend (any type) • Apricot • Mulberry• Bamboo shoots • Blackberry • Orange• Beans (green snap beans, yellow wax beans) • Blueberry • Papaya• Bell peppers (green, red, yellow) • Boysenberry • Pineapple• Bok choy • Cantaloupe • Plum• Broccoli, raw or cooked • Cherry • Prickly pear• Brussels sprouts, cooked • Cherimoya • Pummelo (Chinese• Cabbage, raw or cooked • Cloudberry grapefruit)• Cauliflower, raw or cooked • Gooseberry (raw) • Quince• Celery • Grape • Raspberry• Chayote • Grapefruit • Rhubarb• Collard greens, cooked • Honeydew melon • Salmonberry• Cucumber • Huckleberry • Star fruit• Eggplant, cooked • Java plum (jambolan) • Strawberry• Fennel • Kiwifruit • Tangerine• Hubbard squash, cooked • Kumquat • Ugli fruit• Jicama • Lemon • Watermelon• Kohlrabi• Leek, cooked• Lettuce (romaine, beet greens, mustard greens,turnip greens, Swiss chard, kale, or other dark greenleafy lettuce, amaranth, arugula, celtuce, endive,rapini)• Mushrooms, raw or cooked• Napa cabbage• Okra, cooked• Onion, raw or cooked• Radicchio• Radish• Scallions• Snow peas• Spinach, raw or cooked• Sprouts (alfalfa, kidney bean, mung bean, radishseed)• Summer squash• Tomato, raw• Watercress• Zucchini
  2. 2. These are the foods you’ll eat during Wave 1. What you eat in these ten days will set the foundation for your success in the days to come.Protiens DAIRY• Beans/Legumes: limit to half cup per day in Wave • Low-fat cheese: 1 ounce (grated Parmesan, mozza-1 (black beans, black-eyed peas, chickpeas, lentils, rella)pinto beans, soybeans such as edamame and tofu) • Low-fat cottage cheese• Beef: lean cuts: (beef round, chuck arm pot roast, • Fat-free (skim) milk: up to 1 cup on cerealeye of round, round tip, tenderloin, top loin, top sirloin)• Eggs: 1 whole egg = 2 whites Sonoma Grains• Fish: lean cuts (cod, flounder, grouper, haddock, 1/2 cup = 1 servinghalibut, monkfish, northern pike, orange roughy, perch, • Barilla Plus pasta, cookedwalleye) • Barley, cooked• Fish: moderate-fat: (catfish, sea bass, snapper, • Bread, whole-grain: 1 slice (2 or more grams of fiberstriped bass, swordfish, tuna, whitefish) per slice)• Fish: high-fat (mackerel, salmon, trout) • Bulgur, cooked• Game meats (bison, deer, elk) • Cereal, whole-grain: 8 grams fiber per serving or• Lamb: (arm, foreshank, leg, loin, shank half, shoulder, higher (e.g. Kashi Golean, Kellog’s All Bran, Post Shredded Wheat)stew meat) • Oats (oat bran, oat groats, steel-cut oats)• Peanut butter: 2 tablespoons per serving for main- • Pasta, whole-grain, cookeddish protein, 1 tablespoon as a snack • Popcorn: air-popped, no butter*• Pork: lean cuts (Canadian bacon; ham, boiled or • Quinoa, cookedcured; canned ham; center cut loin chop; pork loin; • Rice, cooked (brown, red, or black)pork sirloin chop and roast; pork tenderloin; top loin) • Soba noodles, cooked• Poultry: white meat, no skin; turkey bacon; turkey • Wheat, cooked (bulgur, cracked wheat, groats,sausage wheat berries)• Shellfish (clams, crab, lobster, mussels, oysters, • Wild ricescallops, shrimp)• Soy substitutes: vegetarian (soy) burger or other soy“meats”• Veal (arm, ground, leg, loin, shoulder, sirloin, topround)
  3. 3. These are the foods you’ll eat during Wave 1. What you eat in these ten days will set the foundation for your success in the days to come.Sonoma Beverages Sonoma Flavor Boosters• Coffee: black or with up to 1 packet non-caloric Unlimitedsweetener and maximum 1 tablespoon heavy cream • Herbs: (basil, chive, cilantro, dill, fennel, marjoram,• Tea (black, green, herbal): plain or with 1 packet non- mint, oregano, rosemary, sage, tarragon, thyme)caloric sweetener and maximum 1 tablespoon heavy • Spices: (caraway, cardamom, cayenne, celery seed,cream chili powder, cinnamon, clove, cumin, curry, nutmeg,• Water (plain or sparkling) pepper, saffron, turmeric) • Chile pepper • GarlicSonoma Fats • Ginger, gingerrootUp to 3 servings per day; 1 teaspoon = 1 serving • Horseradish• Avocado: 1/4 avocado = 1 serving • Lemon or lime juice or zest• Canola oil • Lemongrass• Olive oil • Mustard (all types) • VanillaNuts • Vinegar (rice wine, balsamic)• Almonds: 11• Peanuts: 14• Pecans: 10 halves• Walnuts: 7 halves