I’m disappointed with the alkaline nuts list. Not because there are no alkaline nuts – they just don’t get eaten enough to appear on the key foods list.
All is not lost. One objective for my latest alkaline foods lists was to reduce the amount of duplication in my original charts. I decided to do this by using the USDA Key Foods list instead of the full database. I always knew I would have to add other less popular foods, and now is certainly the time.
If you like chestnuts, pine nuts or pumpkin and squash seeds, please talk about them in the Foodary healthy eating forum, and I’ll add them to the list. How about other alkaline nuts or seeds? Please share your experiences and together we can improve the alkaline nuts list. Note that I’m not asking you to supply nutritional information. Just tell me what alkaline nuts and seeds you are most interested in, and I will obtain the nutrient data. You can start by looking at my old nuts and seeds chart.
As you can see from the table below, nuts are high in calories, so it is important to add them sparingly to your diet. However, nuts and seeds are also rich in other important nutrients. If you allocate 100 calories or so from your daily allowance to healthy nuts, then you could improve your diet. Indeed recent research has prompted the FDA to allow some nuts to carry the claim that they can be healthy. Look for products labeled with a claim that eating one ounce of nuts per day could reduce heart risk.
As well as fiber, which I already include in my new alkaline foods lists, nuts are also good sources of:
- Vitamin E
- Folic acid
- Unsaturated fats
If you have been told that any of these nutrients are good for your health, please share your experiences and opinions in the healthy eating forum.
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Quite frankly, if you are looking for an alkaline oils list, you might be disappointed. Without seasonings and flavorings, oils are neutral. However, you cannot ignore fats and oils in a healthy diet.
You should know that managing alkaline foods correctly involves other nutrition factors. A good alkaline diet is not just about alkaline foods. It is about balancing acid and alkaline forming foods, but even more, it is about balancing all your nutrition requirements.
Oils, which are liquid forms of fats, have had a bad name in healthy eating plans. However, it is wrong to say all oils and fats should be avoided. What needs to be avoided is bad fats and oils.
Even though oils will form only a very small part of your daily calorie intake, you can make a difference by choosing the right type. Harvard has a few important points:
- Limit saturated fat and avoid trans fat
- Switch to vegetable oils, such as olive, canola, sunflower, soy, and corn
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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
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.
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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