Mito Food Plan

PROTEINS Proteins Hummus or other

o Refried beans,
o FATS & OILS Fats
bean dips–⅓ c vegetarian–½ c
Servings/day______ o o o o o o o 1 serving = 110 calories, 15 g carbs, 7 g protein Servings/day______ o o o o o o o
Free-range, grass-fed, organically grown meats; Minimally refined, cold-pressed, organic,
non-GMO plant proteins; and wild-caught fish DAIRY & ALTERNATIVES Proteins/Carb non-GMO preferred
preferred Avocado–⅛ whole,
o o
Oils, salad:
Animal Proteins: Ricotta cheese–¼ c
o Servings/day______ o o o o o o o 2T Avocado, flaxseed,
o
Fish: Omega-3 rich: Egg–1; or 2 egg whites
o o
Coconut MCT, olive (extra
Unsweetened
cod, mackerel, milk, regular virgin), almond,
Egg substitute–⅔ c
o Buttermilk–8 oz
o Yogurt, plain,
o
sardines, Alaskan (canned)–1½ T grapeseed, hempseed,
Plant Protein: Kefir, plain–6 oz Greek, or coconut
salmon, halibut, o high oleic safflower
Miso–3 T
o (cultured coconut o
Coconut milk, light
herring, shrimp, Milk: Cow, goat–8 oz
o and sunflower,
milk)–6 oz (canned)–3 T
tuna, etc.–1 oz Tofu, tempeh–½ c
o Milk: Almond, pumpkin, rice bran,
o o
Olives, black or
o
Meat: Beef, buffalo, Burger alternatives:
o coconut, flaxseed,
sesame, walnut–1 t
green–8
elk, lamb, venison, Bean, mushroom, hazelnut, hemp, oat, , Butter–1 t;
o
other wild game–1 oz soy, veggie–1 oz soy–8 oz o
Oils, cooking: 2 t whipped
Avocado, coconut,
Poultry: Chicken
o Protein Powder: 1 serving = 50-150 calories, 12 g carbs, 7 g protein, Chocolate, dark (70%
o
ghee/clarified
(skinless), Cornish Check label for
o 5-8 g fat or higher cocoa)–1 sq
butter, grass fed
hen, turkey–1 oz # grams/scoop (1 square = 7 g)
butter, MCT, olive
Cheese, hard–½ oz
o (1 protein serving = NUTS & SEEDS Proteins/Fats (extra virgin), Pesto (olive oil)–1 T
o
Cheese–1 oz
o 7 g protein) grapeseed, rice, bran, Mayonnaise
o
Egg, hemp, pea, rice, Servings/day______ o o o o o o o sesame–1 t (unsweetened)–1 t
Cottage cheese–¼ c
o soy, whey protein
Parmesan cheese–2 T
o Almonds –6
o Hazelnuts–5
o Salad dressing made
o
o
Coconut, Mixed nuts –6
o with the above oils–1T
1 oz serving = 35-75 calories, 7 g protein
dried flakes Nut and seed
o 1 serving = 45 calories, 5 g fat
(unsweetened)–3 T butters–½ T
LEGUMES Proteins/Carbs
Chia seeds–1 T
o Peanuts–10 Items in blue indicate preferred therapeutic foods
o
Servings/day______ o o o o o o o o
Flaxseed, Pecan halves–4
o
ground–2 T Notes: Nutritional amounts are based on average values for the
Bean soups–¾ c
o Edamame (cooked)–
o Pine nuts–1 T
o variety of foods within each food category.
Hemp seeds–1 T
o
Black soybeans
o ½c Pistachios–16
o Dietary prescription is subject to the discretion of the
Pumpkin seed–1 T
o health practitioner.
(cooked)–½ c Green peas (cooked)
o Sesame seeds–1 T
o
Walnut halves–4
o
Dried beans, lentils,
o –½ c Soy nuts–2 T
o
or peas (cooked)–½ c Flour, legume–¼ c Brazil nuts–2
o
o Sunflower seed
o
Cashews–6
o kernels–1 T
© 2015 The Institute for Functional Medicine
1 serving = 45 calories, 4 g fat
Version 4
VEGETABLES Non-starchy Carbs VEGETABLES Starchy Carbs GLUTEN-FREE GRAINS Carbs

Servings/day______ o o o o o o o Servings/day______ o o o o o o o Servings/day______ o o o o o o o

o
Arugula Artichoke
o Acorn squash,
o Potato (purple, red,
o Amaranth
o Millet (cooked)–½ c
o
o
Asparagus Bamboo shoots
o cubed–1 c sweet, yellow)–½ med (cooked)–¾ c Oats (cooked),
o
o
Bok choy Carrot
o Beets, cubed–1 c
o Potatoes, mashed–½ c
o Brown rice
o rolled, steel-cut–½ c
Butternut squash,
o Root vegetables:
o (cooked), Quinoa (cooked)–
o
o
Broccoflower Celeriac root
o
cubed–1 c Parsnip, rutabaga–½ c all types–⅓ c ½c
o
Broccoli Celery
o
Plantain– ½ whole,
o Yam–½ med
o Buckwheat/kasha,
o Teff (cooked)–¾ c
o
o
Brussels sprouts Cilantro
o (cooked)–½ c
⅓c
o
Cabbage Cucumbers
o Crackers (nut, seed,
o
1 serving = 80 calories, 15 g carbs
o
Cauliflower Eggplant
o rice)–3-4
Low Glycemic Impact Recommendations
o
Chard/Swiss chard Endive
o Limit to 1 serving per day
1 serving = 75-110 calories, 15 g carbs
o
Chives Fennel
o Low Glycemic Impact Recommendations
o
Daikon radish Green beans
o Short term: Consider removal
FRUITS Carbs Long term: Limit to 1-2 servings per day
o
Garlic Horseradish
o
o
Greens Jicama
o Servings/day______ o o o o o o o
BEVERAGES
(beet, collard, Lettuce, all varieties
o Unsweetened, no sugar added
chicory, dandelion, o
Green tea Gingko biloba tea
o
Mushrooms
o Apple–1 sm
o Figs–3
o
escarole, kale,
Parsley
o Blackberries–¾ c
o Grapefruit–½
o Black tea
o Sparkling/mineral
o
mustard, purslane,
Blueberries–¾ c Kiwi–1 Coffee
o water
radicchio, turnip) Peppers, all
o o o
Cherries–12 Melon, all–1 c Filtered water
o Unsweetened
o
o
Kohlrabi Salsa
o o o
coconut water
o
Leek Snap peas/snow peas
o Grapes–15
o Nectarine–1 sm
o Fresh juiced fruits/
o
vegetables Yerba mate
o
o
Microgreens Sprouts, all
o Mango–½ sm
o Orange–1 sm
o
o
Okra Squash (delicata,
o o
Pomegranate Papaya–1 c
o
o
Onion pumpkin, spaghetti, seeds–½ c Peach–1 sm
o
yellow, zucchini) Raspberries–1 c
o Pear–1 sm
o
Radish o
Tomato
o Strawberries–1¼ c
o Persimmon–½
o
Scallions o
Tomato juice–¾ c
o Applesauce–½ c
o Pineapple–¾ c
o
Sea vegetables o
Turnip
o Apricots, fresh–4
o Items in blue indicate preferred therapeutic foods
o
Shallots Plums–2 sm
o
Vegetable juice–¾ c
o Banana–½ med
o Prunes–3 md
o
Spinach o Notes: Nutritional amounts are based on average values for the
Water chestnuts
o Dates or figs
o Tangerines–2 sm variety of foods within each food category.
o
Sprouts, all o
(dried)–3 Dietary prescription is subject to the discretion of the
o
Vegetables, health practitioner.
fermented Dehydrated fruit
o
(no sugar)–2 T
o
Watercress
1 serving = 60 calories, 15 g carbs
1 serving = ½ c, 1 c for uncooked greens, 25 calories,
5 g carbs Low Glycemic Impact Recommendations
Limit to 2-3 servings per day. Limit dried fruit and fruit juices
© 2015 The Institute for Functional Medicine