An Introduction to the Whole-Plant-Food, SOS-Free Diet

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Why Eat the SOS-Free Diet?

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An Introduction to the

Whole-Plant-Food, SOS-Free Diet

+ ( $ /7 +  6 & , ( 1 & ( 

 6800(5



1$7,21$/+($/7+$662&,$7,21

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How to Eat the SOS-Free Diet?

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Foods included on the SOS-Free Diet:

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SHKEHOXJDOHQWLOVUHGOHQWLOVJUHHQOHQWLOVEODFNH\HG

SHDVVSOLWSHDV

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EHHDWHQZKROHRUDVDQXWRUVHHGEXWWHU

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SXPSNLQVHHGVVHVDPHVHHGVFKLDVHHGVKHPSVHHGV

VXQÁRZHUVHHGV

Foods to avoid: $OODQLPDOSURGXFWVLQFOXGLQJPHDW

ÀVKIRZOHJJVDQGGDLU\DGGHGVXJDUVDOWDQGRLODQG

UHÀQHGJUDLQVDQGRWKHUSURFHVVHGIRRGVVKRXOGEHFRP

SOHWHO\DYRLGHG

Micronutrients: %\LQFOXGLQJDYDULHW\RILQVHDVRQ

SURGXFHDQGIRRGVRIDOOFRORUVWKH626)UHH'LHWVKRXOG

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PLQ%7KHUHIRUHLWLVQRWUHFRPPHQGHGWRWDNHVXSSOH

PHQWVRWKHUWKDQPFJRIPHWK\OFREDODPLQ9LWDPLQ

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VHDYHJHWDEOHVHJZDNDPHGXOVHQRULNHOSDQGUHJX

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Two-day SOS-Free-Diet Meal Plan

Meal Day 1 Day 2

Breakfast Steel-Cut Oatmeal Banana and Flaxseed Polenta

Lunch Wild Rice and Spinach with Tu-No Salad with

Avacado and Grapefruit Salad Corn Tortillas and Roasted

and Steamed Asparagus Garlic Mashed Potatoes

and Artichoke Hearts

Dinner Beeﬂess Stew with Yellow Curry Lentils with

Creamy Coleslaw and Cider Steamed Swiss Chard

Fruit Salad with Fresh Mint and Cilantro Buttered Corn

Snacks None

1 pear, 1 orange, 1 apple

and 1/2 oz. walnuts

Servings

Food SOS-Free Day 1 Day 2

Type Guideline Servings Servings

Vegetables 10-30 + 13 11

Fruit 4-10 + 4.5 4.5

Grains 0-10 + 2.5 3

Legumes 0-5 + 0 3.5

Nuts & Seeds 1-2 oz. 1 oz. 1 oz.

Avocado * 1/2 1/2 1/4

Macronutrient Ratios

Nutrition SOS-Free

Day 1 Day 2

Info Guideline

Total Calories 1,500 + 1,520 kcal 2,007 kcal

Carohydrates >70% 73% 73%

Protein 10-12% 10% 12%

Fat 15-18% 17% 15%

Two-day SOS-Free-Diet Meal Plan

Here is a two-day SOS-Free Diet meal plan. The recipes for

this meal plan (with photos and nutrient breakdowns) will

be linked on the NHA website.

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To request a referenced copy of this article, please email:

info@healthscience.org

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An Introduction to the Whole-Plant-Food,

SOS-Free Diet

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To request a referenced copy of this article, please

email: [email protected]

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