This alkaline breakfast list is an update to my Acid-Alkaline Breakfast Cereals Chart. I have reduced the number of food items down to those included in the USDA Key Foods list. I have also increased the amount of nutrition data to include more than just a measure of the acid-alkali affects.
Breakfast is an important start to the day, and current Harvard nutrition advice recommends whole grain cereals. In fact, whole grain cereals should make up one quarter of our daily calorie intake.
Continue reading the Alkaline Breakfast List
There is a simple calculation for acid and alkaline foods that can measure your pH balance diet score. However, like many things that are simple, there is more to the pH balance calculation than meets the eye.
Let’s start with some background.
pH Balance Calculation Background
pH balance means different things to different people. At Foodary, I assume it to mean:
pH balance is the overall balance between acid and alkali (base) in the human body, as measured by the alkalinity of urine.
The important points are:
- pH (powers of hydrogen) is a specific scale showing acid or alkaline properties.
- pH Balance is a balance between acid and alkali – both are important
- pH Balance is measurable
- pH Balance relates to urine from the kidneys, as distinct from blood acid base balance
- pH Balance relates to the effect of diet on the body after digestion of food and drink
Continue to read the pH Balance Calculation
Drinks are just as important as food in a healthy diet. When we speak of foods, we include both food and drink, hence the need for this alkaline beverages list.
The most important thing is to include all beverages as well as food when you plan your diet. Many drinks have very low energy values, but they should still be added to your total food and drink intake. Though these will not significantly affect your calorie count, they may well contain other nutrients that can affect your health. Study food labels, and my alkaline beverages list below, to avoid drinks high in sugar or sodium.
Staying hydrated is crucial to good health, but there is no fixed amount for fluid intake. Your personal requirements will depend on the weather, and the amount of activity you are engaged in. A good starting point is eight glasses (12oz) per day. All drinks can contribute to this total, but at least half should be plain water. The latest nutrition advice, summarized from Harvard, recommends:
- At least half of daily fluid should be water. More is fine, up to 100% of all fluids.
- About one-third (or about three to four cups) can come from unsweetened coffee or tea.
- Up to one-fifth (or about two 8-ounce glasses) can be low-fat milk. Milk is a good source of calcium, so if you replace this with water, be sure to get calcium from food.
- A small glass (about 4 ounces) of 100% fruit juice.
- Avoid zero diet drinks made with artificial sweeteners, and drinks sweetened with sugar or high-fructose corn syrup.
Continue reading Alkaline Beverages List
The alkaline vegetables list follows on from my earlier Acid-Alkaline Vegetables and Vegetable Products Food Chart. I describe the improvements in Alkaline Food Lists Explanation, which you can read now, or click into from the help links in the list below.
According to the latest advice from nutrition experts at Harvard, vegetables should form about one third of all we eat. This is measured by energy (calories), and so I list all foods in units of 100 calories. On a daily basis, you should therefore consume 600-700 calories from the vegetable list below. Please note that I have limited the initial list to vegetables included in the USDA key foods. If you need additional foods in the list, please ask at the help desk.
Energy defines the quantities in a healthy diet, but there are many factors that define quality. Ultimately, diet quality depends on your personal needs. That is why I am driving Foodary towards providing personal healthy eating plans. Prior to that, I want to go beyond basic acid-alkaline information. I have extended PRAL from earlier food charts, which measures acid/alkaline forming foods. I have added fiber, sugars, and sodium, as these are common factors that affect your health.
Continue reading the Alkaline Vegetables List
The most important question asked this week is: Are apples alkaline?
The answer is clearly yes from the Acid-Alkaline Fruits and Fruit Juices Food Chart, but that chart only tells part of the story. The story is only complete when you eat apples as part of a healthy balanced diet. That depends on what else you eat, and how you serve the apples. One day, I’ll give you a healthy recipes plan that includes apples. In the meantime, I will explain the importance of alkaline apples with a new Alkaline Fruits List.
I will update all the Alkaline Food Lists because the old Acid-Alkaline lists have many failings. There is still room for improvement, but the new lists will pave the way for a recipe-based system. This is necessary because simple lists take food out of context. They are good for seeing if one food is better than another in isolation, but this has limited value. As a first step to improving my alkaline foods lists, the new lists are calorie-based, and include more important nutritional information. The easiest way for me to explain is to show you the list. Then if you click on any link within the table, you will see an explanation.
Continue to read the Alkaline Fruits List
Alkaline food lists are nutrition statements for key foods from the USDA database. I’ve called the new tables lists to distinguish them from earlier versions that I called Acid-Alkaline Food Charts. The data is from the same source, the USDA nutrition database, but I’ve reduced the number of items and increased the amount of nutritional information.
Eventually, the data will form the heart of an interactive healthy recipes system. I’ve introduced these new changes to encourage debate about what are the most important aspects of eating for health.
Alkaline Food Lists Introduction
The old charts listed calories and PRAL (a measure of the acid or alkaline effects of food). The charts showed values for 100g servings of every food and drink item in the USDA database. This caused confusion on 2 fronts:
- A fixed weight makes it very difficult to compare different food items.
- Some items have an overwhelming number of variations, and many obscure items are completely unknown to most people.
Reducing the list to less than 600 key foods will inevitably exclude some foods that many people need to analyze. As I identify those, I will add extra items to the lists. You can request your own items on the eating for health forum, or the Foodary Facebook page.
Continue reading Alkaline Food Lists Explanation