Dr. Oz’s Prehistoric Diet
1. Protein Category: For those meat-lovers out there, it may surprise you to learn you only need about 10% of your total calories to come from protein. Here are great sources:
Beans: Lentils, cannellini beans and garbanzos are all packed with protein.
Leafy greens: Spinach, kale and seaweed (nori) are nutrition-packed superfoods rich in protein. Plus, they’re packed with plenty of other vitamins and minerals, including calcium and iron.
2. Calcium Category: Especially for women over 40, calcium is a critical nutrient, important for bone health. Great sources include:
Tofu: Some folks are afraid of tofu because they don’t know how to integrate it into their diet. But this Asian staple is easy to use and packed with calcium. Try silken tofu in dips, dressings or puddings. Firm tofu is great tossed in a stir fry or a salad.
Soy, Almond or Rice Milk: These plant-based milks make great substitutes for dairy milk. Many are fortified to contain as much calcium as cow’s milk.
3. Fat Category: Plant-based foods are also loaded with vital nutrients, antioxidants, vitamins, minerals and fiber. They also have their own natural oils, the healthy type of fat. Choose these healthy oil-rich foods:
Monounsaturated fats: Foods such as olives and avocados, loaded with omega-3 and omega-6 fatty acids, are excellent for heart health.
Seeds: Hemp, flax and chia seeds are packed with essential fatty acids and omega-3s. You can sprinkle them on salads or use as a thickening agent for dressings or sauces.
Nuts: Walnuts, almonds and cashews are packed with omega-3s. A half-cup of walnuts contains virtually all the good fat you need for an entire day.
4. Carbohydrate Category: When it comes to carbs, it’s about quality instead of quantity. Combine both simple and complex carbs by eating a rainbow of fruits, vegetables and whole grains. Packed with various antioxidants, vitamins and minerals, they’ll help to protect you from cancer, heart disease and many of the other chronic diseases we’re plagued with.
Red: Strawberries, apples, tomatoes
Orange: Carrots, mango, oranges
Yellow: Bananas, squash, lemons
Greens: String beans, limes, pears
Blue/purple: Blueberries, plums, beets
Brown: Whole-grain bread and pasta, quinoa