Oils

Eat your Omega-9 (monounsaturate) fats at every single meal.

• Extra Virgin Olive Oil or Macadamia Oil

• Avocados

• Monounsaturate Nuts

        Almonds         Pecans      Filberts

        Macadamias   Cashews   Pistachios

• Monounsaturate Nut Butters

Carbohydrates

If you want to lose weight efficiently, eat fruits and vegetables for carbohydrates as often as you can.  Our bodies are not as suited for grains.

• Bright and dark colored Mixed Vegetables (including a limited amount of dark legumes)

• One fruit salad plus 1-2 dark green salads as primary carbohydrates in place of concentrated starches, sugars, or fruit juices