Alternative Medicine Health Information Center and Pharmacy.

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Food and Nutrition Table for Phase I of The Myatt Diet

FOOD

SERVING SIZE

CARBS (grams)

OMEGA RATIO

DAIRY

Cheese,Brie
4.5 oz

0.57

1.6

Cheese,cheddar
1 oz.

0.36

1.6

Cheese, Feta
1/4 cup

0

1.23

Cheese, Jack
1 oz.

0.2

2.4

Cheese, Mozzarella
1 oz.

0.62

1.05

Cheese, Parmesan
1 oz.

1.2

4.96

Cheese, Swiss
1 oz.

1.5

1.76

Cream Cheese
1 TBS.

0.38

1.6

Eggs (Omega)
1 egg

0.6

2.6

Eggs (regular)
1 egg

0.6

13.0

Half & Half
1 cup

10.4

1.6

Sour Cream
1 TBS.

0.5

1.6

Whipping cream
1 cup

6.6

1.4

MEAT & Seafood

Bacon
3 slices

0.1

6.18

Beef
Any amnt

0

2.3

Chicken
Any

0

27.5

Crab
1 cup

0

~

*Herring
1 fillet

0

1.26

Lamb
Any

0

3.17

Pork
Any

0

26.3

Salami (dry)
1 slice

0.3

8.69

*Salmon (wild)
½ filet

0

0.58

Sardines, Atlantic, in oil
1 can

0

7.11

*Sardines, Pacific, in tomato
1 can

0

0.5

Salmon (farmed)
½ filet

0

6.23

Scallops
2lrg or 5 sm

0.71

~

Shrimp
4 large

0.25

2

Trout, rainbow, wild
Any

0

2

Trout, rainbow, farmed
Any

0

12.2

Tuna
Any

0

4.5

Veal
Any

0

9

OTHER PROTEIN

Soy milk (unsweetened)
1 cup

4.4

7.5

Soy protein (powder)
1 oz.

4.4

7.5

Tofu
100gram

3.0

7.4

VEGETABLES

* Artichoke
1 whole

13.4

2.72

* Broccoli
1 stalk

5.9

0.3

* Broccoli florets
1 cup

3.7

0.3

* Brussels Sprouts
1 cup

7.8

0.45

* Cauliflower
1 cup

5.2

0.3

Celery
1 stalk

1.4

~

* Cabbage, shredded raw
½ cup

1.9

0.76

Carrots
1 carrot

7.3

6.7

FOOD

SERVING SIZE

CARBS (grams)

OMEGA RATIO

Corn
½ cup

17.0

32.3

* Garlic
1 clove

1.0

~

* Lettuce (leaf)
½ cup

0.78

0.68

Mushrooms, canned
1 cup

7.9

~

Mushrooms (portabella)
100 grams

5.07

~

* Mustard greens
1 cup

4.9

1.12

* Onion ½ cup
6.9

3

Olives, ripe
1 large

.28

13.23

Pepper, jalepeno
1 pepper

0.8

~

Pepper, sweet
1 med

5.5

6.75

Potato
1 med

36.6

3.3

Spinach, raw
1 bunch

12.3

0.2

Tomato, raw
1 med

4.8

26

Tomato paste
1 oz.

11.0

21.7

Tomato sauce
1/2 cup

8.8

23.5

FATS & OILS

Butter
1 TBS

0

1.55

Canola oil
1 TBS

0

2.18

Coconut oil
1 TBS.

0

~

*Flax oil
1 TBS

0

0.23

Mayonnaise
1 TBS

0

8.83

Olive oil
1 TBS.

0

11.61

FRUITS

Avocado
1/2

17.1

6.6

* Blackberries
½ cup

6.5

1.97

** Blueberries
1/4 cup

4.5

1.51

Grapefruit
½ fruit

13.1

3.6

* raspberries
½ cup

7.3

7.9

*strawberries
½ cup

5.5

1.38

SNACK FOODS

Peanuts
¼ cup

5.2

201.2

Pork Skins (plain)
1 oz.

0

12.9

Potato chips
1 oz.

15

63.0

Salsa
½ cup

8.1

21.8

How To Use This Table:

Super Foods are marked with an asterisk (*) and are highlighted in blue. These foods have an especially high nutrient value. Try to use three (3) of them in your meals every day.

"Danger foods" are highlighted in red. They should NOT be a part of your diet. Some are included on this list for your information and comparison.

"Caution foods" are highlighted in green. These foods can still be used in Phase I, but their carbohydrate content or Omega Ratio should be noted and accounted for. Foods with an Omega Ratio higher than 10 can be compensated for by the addition of daily Omega-3 supplementation (oils or capsules, see "Supplements").

"~" = an Omega Ratio too small to count. Consider these a favorable Omega Ratio.

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