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DDPY Portion Sizes

FRUITS

Acid Fruits

Blackberries – 1 cup

Grapefruit – 1

Lemon – unlimited

Lime – unlimited

Oranges – 1

Pineapple – 1 cup

Raspberries – 1 cup

Sour Apples – 1

Strawberries – 1 cup

Tangerines – 2

Tangelos – 1-2

Juice of above fruits

       Freshly squeezed only – 4 oz.

Sub-Acid Fruits

Apples – 1

Apricots – 2

Blueberries – 1 cup

Cherries – 1 cup

Figs (fresh)- 3

Grapes – 1 cup

Guava – 1

Kiwi – 2

Mangoes – 1

Nectarines – 1

Papaya – 1/2

Peaches – 1

Pears – 1

Persimmon – 1

Plums – 2

Pomegranate – 1/2

Sweet Fruits

Banana – 1/2

Dates – 1

Dried Fruit
    (raisins, etc.)– 1/8 cup

Melon

Cantaloupe – 1 cup

Casaba – 1 cup

Honeydew – 1 cup

Watermelon – 1 cup

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VEGETABLES  (unlimited servings)

Alfalfa Sprouts

Artichoke

Asparagus

Beets

Bok Choy

Broccoli

Brussel Sprouts

Cauliflower

Celery

Collard Greens

Crookneck Squash

Cucumber

Eggplant

Fennel

Garlic

Ginger

Green Beans

Herbs (all varieties)

Jicama

Kale

Leeks

Lettuce (all varieties)

Arugula

Beet Greens

Bibb

Cabbage

Dandelion

Escarole

Endive

Frisee

Iceberg – least nutritious

Limestone

Mustard Greens

Red Oak

Radicchio

Romaine

Spinach

Swiss Chard… and more

Mushrooms

Okra

Onion (all varieties)

Peppers

Radish

Snow Peas

Sugar Snap Peas

Tomato

Turnip

Yellow Beans

Zucchini

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PROTEIN – with serving size

Eggs – 2-3

Fish – 4-6 oz.

Bass

Cod

Flounder

Grouper

Halibut

Mahi-Mahi

Orange Roughy

Red Snapper

Salmon

Sea Bass

Sole

Swordfish

Trout

Tuna

Whitefish

Yellow tail… and more

Poultry – 4-6 oz.

Chicken (light and dark meat)

Duck

Turkey (light and dark meat)

Meat – 4-6 oz.

Buffalo

Beef (lean cuts)

Lamb (lean cuts)

Pork (lean cuts)

Seafood

Clams – 4 oz.

Crab – 3 oz.

Lobster – 3 oz.

Mussels – 4 oz.

Oysters – 4 oz.

Scallops – 3 oz.

Shrimp – 3 oz.

Tofu – 4-6 oz.

Whey Protein – 1/3 cup

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COMPLEX CARBOHYDRATES – with serving size

Beans (all varieties) – 1 cup

Brown Rice – 1 cup

Butternut Squash – 1 cup

Edamame – 1 cup

Nuts – about 20

Nut Butters (like peanut or almond butter) – 3 tablespoons

Potato – 1 medium

Quinoa – 1 cup

Rice Milk – 8 ounces

Soy Milk (Phase One only) – 8 ounces

Sweet Potato – 1 medium

Wild Rice – 1 cup

Whole Grains (includes bread – 1 slice,

cereal – 1 cup, pasta – 1 cup made from 100% whole grain)

Amaranth (Phase One Only)

Barley (Phase One only)

Bran (Phase One Only)

Buckwheat (Phase One Only)

Gram flour (derived from
chick peas) (Phase One Only)

Kamut (Phase One only)

Millet (Phase One Only)

Oatmeal – Steel cut oats are best
(Phase One only)

Rye (Phase One only)

Spelt (Phase One only)

Wheat (Phase One only)

Yams – 1 medium (Phase One Only)

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HEALTHY FATS – with serving size

Avocado – 1/4

Mayonnaise – 1 tablespoon (or vegan mayo substitute)

Oil – 2 tablespoons

Canola Oil

Grape seed Oil

Olive Oil

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DAIRY – Phase One only – with serving size

Butter – 1 tablespoon

Cheese (all varieties, except processed cheese, such as American) – 1 ounce

Cottage Cheese (non-fat) – 1 cup

Milk (non-fat) – 8 ounces

Sour Cream – 1 tablespoon

Yogurt (non-fat, plain) – 1 cup

(Phase Two and Three may enjoy goat or sheep milk products such as feta cheese, goat’s milk, and a variety of cheeses made from these milks.)

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SEASONINGS ñ unlimited, except where noted

Celtic Sea Salt
   (the only kind you should use!)

Herbs (fresh or dried)

Mustard (all varieties without sugar)

Natural Sweeteners:

Agave

Erythritol

Suconat

Xylitol

Stevia

Soy Sauce (low sodium) (Phase One Only)

Tamari (Substitute Soy) (Phase Two & Three)

Spices (all varieties, except MSG)

Vinegar (all varieties – raw organic apple cider is best)

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EGGS

Eggs are a perfect source of protein. I eat a lot of eggs – pretty much everyday. You’ll find many different kinds at the market. Buy the best you can afford. It makes a difference!

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