Menu planning

Your goal

Avoid refined foods.
Select a variety of natural foods for adequate intake of balanced amino acids, vitamins, mineral, and trace elements by eating "food as grown".

Best choice

All fresh fruits:

If frosen choose them unsweetened
If canned choose juice or water pack

All greens: Espacially turnip, mustard, collard, and radisch

All herbs

All legumes: Beans, peas, lentils, and garbanzos

All whole grains: Use three kinds daily

Use nuts in moderation : Almonds, fibers, pecans and walnuts are tops.

Use seeds in moderation: Sunflower, sesame, pumkin, etc.

Avoid

Refined foods:

Oil,margarine, shortening, mayonnaise, sugar, syrup or jams
White bread, white rice, degerminated cornmeal

Animal products: Meat, fish, poultry, eggs, mild products

Nutritionla needs (except for vitamin B12) can be secured from a daily use of:

Fresh fruit riche in vitamin C
Yellow or red vegetable
Green vegetable
Tree types of whole grains
Legumes (3-4 times a week)
Tubers as desired
Olives as desired
Nuts and seeds sparingly

A suggested shopping list of basic staples for healthful cooking

Grains Brown rice Oats, rolled Millet Craked wheat Whole wheat flour Cornmeal Rye flour	Nuts and seeds Almonds Cashews Walnuts Pecans Sunflower seeds
Legumes Garbanzos, dry Soybeans, dry	Miscellaneous Dates Carob powder Unsweetened coconut Do-pep or high gluten flour