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HawaiiDiet
Theory:
The HawaiiDiet based on the principles and practices of traditional
cultures that have remained largely free of the chronic nutrition-related
diseases that plague us today. In general, your weight loss should be between five and
thirty pounds in the first three weeks of the diet.
Principles of the
Hawaii
Diet
- The
HawaiiDiet is Whole-Person Program The HawaiiDiet emphasizes the
health of the whole person, including spiritual, mental, emotional,
and physical aspects, through a focus on food and diet
- The
HawaiiDiet is a No-Deprivation Eating Program There is no
calorie-counting or portion-size restriction on the HawaiiDiet. It
is an all-you-can-eat health program that emphasizes the type of
food eaten rather than the quantity
- The
HawaiiDiet integrates Modern Science with Ancient Wisdom
- The
HawaiiDiet is Based upon Traditional Eating Patterns the
macronutrients in the diets of the healthiest cultures consisted of
large volumes of unrefined carbohydrates, moderate amounts of protein
(mostly from vegetable sources), and few fats
- The
HawaiiDiet Uses a Wide Variety of Foods the diet can be made up of
foods that are available in your local supermarket.
- The
diet is centered on whole, unrefined complex carbohydrates
- The
foods are moderate to high on the SMI (Shintani Mass Index)
measures the amount of weigh there is in the food per calorie
- Most
or all calories come from vegetable sources
- Most
or all protein comes from vegetable sources
- No
more than one ounce of animal flesh is eaten per day
- The
diet has little or no added fat
- The
diet has very little saturated fat
- The
diet contains some monounsaturated fat in as whole a form as possible
for those adapted to higher-fat diets
- Dairy
products, refined fats, oils, sugars, and alcohol are optional but
only in small amounts
HawaiiDiet
Pyramid
- 8-13
grains and other main staples (potatoes, corn, taro, oats, millet,
buckwheat, brown rice)
- 3-5
vegetables (squash, tomatoes, onions, broccoli, mushrooms)
- 2-4
fruit (apples, oranges, bananas, papaya)
- 2-3
non-dairy calcium foods (watercress, mustard greens, seaweed, cabbage,
broccoli, turnip tops, kale)
- Never
or rarely dairy (skim milk or other nonfat or low-fat dairy products
- Meat/Fish/Poultry
(cod, perch, scrod, snapper, halibut, fresh tuna, skinless chicken
breasts)
- Fats/Oils/Sweets
(canola, olive, and macadamia nut oils; maple syrup, molasses, brown
rice syrup, barley malt, blackstrap molasses)
Sample
HawaiiDiet Menu
- Breakfast
oatmeal, sliced bananas, grapefruit
- Lunch
baked potato with steak sauce, green salad with no-oil dressing,
cooked vegetable, soup, pear
- Dinner
brown rice, vegetable or tofu stir-fry, corn on the cob, squash,
two-bean chili, cooked greens, apple
Terry Shintani. M.D., J.D., M.P.H. 1999.
New York
: Pocket Books.
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