So what does the CHINA study recommend for eating? Quote: The findings from the China Study indicate that the lower the percentage of animal-based foods that are consumed, the greater the health benefits—even when that percentage declines from 10% to 0% of calories.
Here is the list from the book:
EAT ALL YOU WANT (WHILE GETTING LOTS OF VARIETY) OF ANY WHOLE, UNREFINED PLANT-BASED FOOD
Fruits
orange, okra, kiwi, red pepper, apple, cucumber, tomato, avocado, zucchini, blueberries, strawberries, green pepper, raspberries, butternut squash, pumpkin, blackberries, mangoes, eggplant, pear, watermelon, cranberries, acorn squash, papaya, grapefruit, peach
Vegetables
Flowers-broccoli, cauliflower (not many of the huge variety of edible flowers are commonly eaten)
Stems and Leaves-spinach, artichokes, kale, lettuce (all varieties), cabbage, Swiss chard, collard greens, celery, asparagus, mustard greens, brussels sprouts, turnip greens, beet greens, bok choi, arugula, Belgian endive, basil, cilantro, parsley, rhubarb, seaweed
Roots-potatoes (all varieties), beets, carrots, turnips, onions, garlic, ginger, leeks, radish, rutabaga
Legumes (seed-bearing nitrogen-fixing plants)-green beans, soybeans, peas, peanuts, adzuki beans, black beans, black-eye peas, cannellini beans, garbanzo beans, kidney beans, lentils, pinto beans, white beans
Mushrooms-white button, baby bella, cremini, Portobello, shiitake, oyster
Nuts-walnuts, almonds, macadamia, pecans, cashew, hazelnut, pistachio
Whole grains (in breads, pastas, etc)-
wheat, rice, corn, millet, sorghum, rye, oats, barley, teff, buckwheat, amaranth, quinoa, kamut, spelt
And what NOT to eat?
Minimize Refined carbohydrates-pastas (except whole grain varieties), white bread, crackers, sugars and most cakes and pastries
Added vegetable oils-corn oil, peanut oil, olive oil
Fish-salmon, tuna, cod
Avoid-Meat-steak, hamburger, lard
Poultry-chicken, turkey
Dairy-cheese, milk, yogurt
Eggs-eggs & products with a high egg content
Today our families menu reads as:
Breakfast
Homemade granola with raisins and apricots (I added a overripe peach to mine) with a minuscule covering of 1% milk
as much fresh fruit and veggies you want (carrots, celery, sugar snap peas, apples, bananas, and nectarines all washed and available to kiddos)
Lunch
Refried beans, cilantro and tomatoes in a whole wheat wrap
water (sometimes we splurge on carbonated water)
Snacks
roasted almonds and baby tomatoes from the garden
smoothies made with frozen fruit and ice
Dinner
veggie pizza at our friends
garden salad