(Good Nutrition While Breaking Your Sugar/Carb Addictions)

 Grains have been omitted intentionally from this Food Pyramid to reflect a grain-free, healthy, anti-inflammatory, healing diet.  Increasing the foods from the other food groups will not only be more filling, but also much more nutritious than the grains you have omitted.           

Did you know that there is no minimum daily requirement for carbohydrates, and that if you eat protein, your body will make the carbohydrates you need for energy, and that you can get all the carbohydrates you need from fruits and vegetables?  Yes, it's a fact!  If you are carb-addicted like most Americans, you need to know that this way of eating can break your food addictions to sugars and carbs! 

Caution:  For those with acid reflux and irritated digestive tracts, there will need to be healing with the beginning diet regimen of the Specific Carbohydrate Diet before eating some of the following foods. Please see “How To Begin The SCD” on this website or refer to BREAKING THE VICIOUS CYCLE for details on how to begin The Specific Carbohydrate Diet.

Note:  It’s always best to eat Fresh Organic Foods in order to avoid chemicals and pesticides and get the most nutrients from your foods. Frozen is the next best.

FATS AND OILS . . . Get most of your fats from fish and fish oils from the deep cold waters, unsalted raw nuts, use cold pressed Extra Virgin Olive Oil for steaming vegetables and making salad dressings, and use expeller pressed nut oils or coconut oil for high heat cooking.  Use no hydrogenated (fake) fats!  A healthy, tasty, simple salad dressing can be made with apple cider vinegar, salt, pepper, honey, cayenne (if you want a ‘kick’) and/or other seasonings and olive oil.

YOGURT AND CHEESE. . . 2 to 3 servings a day. . . Drink no milk.  Use organic whole milk and/or half & half (unpasteurized is best - if you can find it) to make SCD yogurt.  Do not use milk or half & half with gum stabilizers (zanthan gum or guargum) added. Enzyme-treated or lactose-free milk is not permitted.  Follow yogurt-making instructions in BREAKING THE VICIOUS CYCLE or on page #2 of this website (not the manufacturers directions that come with your yogurt maker), to destroy the lactose (dairy sugar) and make the yogurt very digestible and healing.  For the thickest, richest, less tart yogurt, use 2 quarts of Half & Half.  Use only the hard cheeses which have virtually no lactose, and grate your own. Bagged shredded cheeses in stores have starch added to keep it from clumping/sticking together. There are many cheeses and not all are lactose-free or additive free; so be sure to check BREAKING THE VICIOUS CYCLE for an approved list.  

1 Serving of Dairy Products Consists of one of the following:

1 cup (8 fluid ounces) yogurt  

 1 1/2 ounce hard cheese (about the size of six dice or three dominoes)  

2 cups (16 ounces) dry curd cottage cheese (or dripped homemade 24-hr. yogurt)  

VEGETABLES . . . 3 to 5 servings a day from the SCD Legal list . . . Eat more organic leafy-green veggies like spinach, kale or collard greens.  Also eat lots of yellow and red vegetables which are highest in vitamins. Since cooking destroys some of the nutrients, after healing, eat more raw veggies as often as possible. Remember:  The two basics of a healthy diet are balance and variety.

1 Serving of Vegetables Consists of one of the following:

1 cup (2 oz/60 g – 1 baseball sized portion) raw leafy green vegetables

 1/2 cup (3 oz/90 g) cooked vegetables   

A serving portion the size of half a baseball is sufficient for veggies like green beans, carrots and Brussels sprouts.  Since that equals about 10 green beans, 12 carrot   slices or 5 Brussels sprouts, it should be easy to get a few servings at a time. 

6-ounce glass of home-processed vegetable juice    

MEAT, POULTRY, FISH, EGGS, AND BEANS. . . 2 to 3 servings a day. . . Choose free-roaming/pasture-grazed meats and poultry when possible.They are lower in cholesterol, antibiotic free, and have more nutrients. Fish should be from the cold, deep sea waters.  Never eat ‘farmed fish’ because of contamination.  Remember:  The two basics of a healthy diet are balance and variety.

1 Serving of Poultry, Seafood, Meat Consists of one of the following:

2-3 ounces cooked poultry, or meat or seafood (A deck of cards or a small fist describes what three ounces of meat, fish or poultry looks like.) 

Meat (Protein) Alternatives: 

Each of these counts as 1 ounce of meat/protein  .....

1/2 cup cooked, dry white beans

1 egg

2 tablespoons peanut butter

1/4 cup seeds

1/3 cup nuts

FRUIT. . . 2 to 4 servings a day. . . Eat a variety of organic fruit from the SCD approved foods list.  Six ounces of Tropicana Orange Juice or Welch’s Grape Juice (checked to be legal) and a big banana will fill your daily quota; however, it’s much more beneficial to eat the whole fruit, scattered throughout the day, as opposed to drinking juices . . . so you get the benefits of the fiber and less fructose/sugar to elevate your insulin levels.  You can also put a handful of raisins in your salad or toss some blueberries, strawberries, apples, pears or bananas into your nut bread or yogurt.  Remember:  The two basics of a healthy diet are balance and variety.

1 Serving of Fruit Consists of one of the following:

1/2 cup homemade applesauce (Picture filling half a baseball) 

1/4 cup raisins

3/4 cup 100% fruit juice (Not from concentrate)

1 medium apple or banana (Whole fruits only need to be about the size of a tennis ball)

12 grapes

  “The two basics of a healthy diet are balance and variety.”   







Kay Stence