STARVING MUSICIAN'S COOKBOOK Healthy Diet PlanFood Groups Fats Oils
olive oil canola oil
Seasonings
brewers yeast Dr Bonner's balanced bullion
Sugars
honey
Dairy 2-3 servings
1 cup 1.5 oz natural cheese 2 oz processed cheese
milk % butter yogurt % sour cream cheese Monterey jack mozzarella # cheddar # Swiss # parmesan#
Protein 2-3 servings
meat wild 2-3 oz chicken 2-3 oz turkey 2-3 oz fish 2-3 oz shellfish 2-3 oz canned fish with/bones #
eggs 2-3 ea. limit for low cholesterol beans 1 1/2 cu red beans ! navy beans ! tofu soybeans! lentils ! chickpeas ! peas !
nuts 2/3 - 1 cup
Fruit 2-4 servings
1 ea. fruit 1/2 cup any 3/4 cup fruit juice
apples avocados apricots % bananas % berries blackberries ! boysenberries ! dates % kiwifruit ! strawberries ! pineapple ! raisins % prunes % grapefruit % grapes oranges ! % peaches pears mango * % papaya * cantaloupe * %
Vegetable 3-5servings 3 to 5 servings 1 cup raw leafy 1/2 cup any other veggie 3/4 cup veggie juice
broccoli * ! % cauliflower cabbage ! beets ! brussel sprouts ! lettuce ! celery cucumber green beans carrots * sweet potatoes * % mushrooms onions peppers red pepper * spinach ! % squash % Swiss chard % tomatoes *
Starch 6-11 servings 1/2 cup 1 ea. or 1 slice
barley bread corn ! rice cuscous millet potatoes % oatmeal pasta
Food with high amount of * carotenoids ! folate # calcium % potassium
Diet Intake example 36 yr. male sedentary 5'10" small frame
2117.64 calories daily 71.82 protein 35.29 fat 378.18 carbohydrate
300 mg cholesterol 29.45 gm fiber
1000 RE vit A 10.00 mg vit E 5.00 mg vit D 80.00 mg vit K
1.5 mg B1 1.7 mg B2 19.0 mg B3 2.00 mg B6 65. mcg biotin 7.00 mg pantothenic acid 200.00 mcg folate 60.00 mg vit C
800.00 mg calcium 2.5 mg copper 150.00 mcg iodine 350.0 mg magnesium 163.00 mcg molybdenum 3750.00 mg potassium 2400.00 mg sodium 125.00 mcg chromium 2.75 mg flouride 10.00 mg iron 3.5 mg manganese 800.00 mg phosphorus 70.00 mcg selenium 15.00 mg zinc
dairy 2 servings protein 2 servings fruit 2-4 servings vegetables 2-5 servings starches 6 servings
Three Meals Daily
fruit 2 ea fruit;2 cups fruit; 1 1/2 cups juice
dairy 1 cup milk; or 2 oz cheese protein 2 oz; 2 eggs; 1.5 cup beans; 2/3 cup nuts vegetables 1 cup leafy;1/2 cup; 3/4 cup juice starch 3 servings equals 1.5 cups; 3 slices; 3 small potatoes
dairy 1 cup milk; or 2 oz cheese protein 2 oz; 2 eggs; 1.5 cup beans; 2/3 cup nuts vegetables 1 cup leafy;1/2 cup; 3/4 cup juice starch 3 servings equals 1.5 cups; 3 slices; 3 small potatoes
snacks;
vegetable 2 more servings at the most (1 cup leafy; 1/2 cup; or 3/4 juice)
fruit 2 more servings at at the most ( 1 ea.; 1/2 cup; or 3/4 juice)
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