Say YES to these foods! (Pregnant/Nursing List)

The 21-Day Sugar Detox– 

The 21 day diet can be broken into 3 tiers/levels. Level one being the most lenient and three being very strict and limiting.  The following "YES" foods are good for all three tiers. 

Eat plenty of these foods for 21 days.

• Proteins
  • All meats – e.g. beef, bison, lamb, pork, veal, bacon, sausages, cured meats
  • Poultry – e.g. chicken, turkey
  • Fish – e.g. lemon sole, wild salmon, tuna, white fish
  • Shellfish and other seafood – e.g. clams, mussels, shrimp
  • Eggs
• Vegetables
  • Non-starchy vegetables – artichokes, asparagus, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery/celery root, chard, collards, cucumber, eggplant, fennel, garlic, ginger, green beans, horseradish, jicama, kale, leeks, lettuce, all leafy greens, mushrooms, onions, parsnips, peppers, radicchio, radishes, rutabaga, scallions/green onions, shallots, snow peas/snap peas, spaghetti squash, spinach, sunchokes, tomato, turnips, yellow squash, zucchini
• Fruit
  • Lemons, limes
• Nuts and seeds
  • Whole, flour, or butters
  • Nuts – almonds almond flour, almond meal, Brazil nuts, filberts (hazelnuts), macadamias, pecans, pine nuts, pistachios, walnuts (no cashews or peanuts)
  • Coconut – all unsweetened forms – coconut, dried coconut, coconut flour, (coconut sugar is a no)
  • Seeds – chia seeds, flax seeds, hemp seeds, pumpkin seeds/pepitas, sunflower seeds, sesame seeds, tahini
  • Cocoa/cacao (100%), cocoa nibs
• Fats & oils
  • Saturated fats from plant sources – coconut oil, palm oil from sustainable sources. Organic, unrefined forms are ideal
  • Saturated fats from animal sources – butter, ghee/clarified butter, duck fat, lamb fat, lard, schmaltz (chicken fat), tallow. Pasture-raised/grass-fed & organic sources are ideal
  • Best oils for cooking, best first – coconut oil, butter/ghee, cocoa butter, tallow/suet (beef fat), palm oil from sustainable sources, lard/bacon fat (pork fat), duck fat
  • Unsaturated fats for cold use only (don’t cook in these fats) – avocado oil, nut oils (walnut oil, pecan oil, macadamia oil), olive oil, sesame oil, flaxseed oil (higher in polyunsaturated fatty acids, so consume in extremely limited amounts). Organic, extra-virgin, & cold-pressed forms are ideal
  • Best oils to eat cold, best first – avocado oil, macadamia nut oil, olive oil, rice bran oil. Store in the refrigerator and use to finish recipes or after cooking is completed, for flavor
  • Avocados
  • Olives
• Beverages
  • Nut milks – almond milk (unsweetened/homemade), coconut milk
  • Coconut cream (full-fat )
  • Coffee (espresso), teas (herbal, green, black, white, etc.) – unsweetened
  • Water, mineral water, seltzer, club soda
• Condiments/Misc
  • Baking soda, broth (homemade only), capers, coconut aminos, dulse flakes, kelp flakes, nori, fish sauce, hot sauce, gluten-free mustard, nutritional/brewer’s yeast, tomato paste
  • Homemade condiments, Ketchup (no store-bought ketchups are allowed), Healthy Homemade Mayonnaise, homemade salad dressings
  • Extracts: vanilla, almond, etc., and vanilla bean
  • Hummus made using cauliflower
  • Spices: all are OK; check pre-mixed blends for hidden ingredients – allspice, chili, cinnamon, cloves, coriander, cumin, fennel seeds, granulated garlic, ginger powder, nutmeg, onion powder, paprika, pepper, pumpkin pie spice
  • Herbs: all are OK; check pre-mixed blends for hidden ingredients – basil, chives, cilantro, oregano, parsley, rosemary, sage, thyme
  • Vinegars: apple cider, balsamic, distilled, red wine, sherry, white
• Building your plate
  • Proteins first, then fats, then veggies – meals and snacks
    

    Level 1 Energy modifications for pregnant/nursing

  • With the Energy modifications, your portion of whole grains or legumes will increase. You will also need to add starchy carbohydrate vegetables to your meal plan that are considered “No foods” listed above.
  • Recommended carbs per day
    • Pregnant/nursing: 100+ grams – if you are pregnant or nursing one or more children, add these carbohydrate sources as you see fit. If you find that your milk supply is low or you feel more fatigued than usual, increase your intake of more carbohydrate-dense foods.
    • These are estimates. If you find that you need more carbs to maintain activity, adjust to your needs. Do not limit them assuming it will lead to better results.
  • Whole grains & legumes
    • Include up to 1 cup total (cooked) per day – the same foods as listed for phase 1 foods to limit, but double the portion
  • Starchy carbohydrate vegetables
    • Amount varies based on your activity level and energy requirements; Add 30–50 grams of carbohydrates to a minimum of one meal per day, especially after exercise (could be the starchy vegetables listed for level 3 foods to limit, or the one piece of fruit allowed for the day).