Lots to read, I recommend
The China Study and
Eat to Live
Feel free to drop us a note and we'd love to send you a copy :)
Now, as to practical use:
I gave up eating animal products (save for a little half & half in my coffee, and I'm working on giving that up
) 6 months ago. That means, I don't eat: Cheese, Milk, Ice Cream, Butter, Poultry, Fish, Pork, Beef, Venison, Lizard, Snake or anything that is an animal or was an animal.
I do eat: Whole Grains, Fruits, Nuts, Berries, Beans, and Fresh Vegetables. So, here's what I eat:
Breakfasts: Granola with Fruit. Whole wheat toast with 100% real fruit jam. Raw fruits (grapefruit, oranges, berries, bananas, papayas, mangoes, melons, apples). Whole wheat pancakes with real maple syrup. Oatmeal with nuts and dried fruits.
Lunches: Sandwiches? No problem. Whole Wheat pita is my staple, I can jam lots in there
I stuff 'em with sprouts, lettuce, carrots, etc. In my fridge are many kinds of hummus - love the stuff. Also edamame salads. Bean salads. Black bean dip. I love veggie burritos (black beans, rice, salsa, onions, olives, lettuce, mmmmm). Lunch can also just be a huge salad, I might have a whole head of romaine lettuce with accompanying veggies. Peanut butter and jelly on whole wheat in a pinch works.
Dinners: Ethnic food, ftw! Love Indian - vegetable pekora, samosas, biryani, vindaloo. Mexican (see lunch). Whole grain rices and wraps. Chile! We make 4 or 5 different kinds of vegetarian Chile. One pot bean dishes that are amazing. Italian! Whole grain pastas, with garlic, basil, olive oil. Mmmm. Of course, a huge salad, too. Now that it's summer, been eating a plate of fresh tomatoes, basil, cucumbers with Balsamic vinegar and some kosher salt (a pinch). Fresh corn on the cob. Grilling! Oh we grill corn, zucchini, carrots, portobello mushrooms, you name it.
Snacks: raisins; sesame sticks; raw veggies; dried fruits; whole grain chips w/ homemade salsa.
I eat all day long and I'm never hungry. I have lost 50lbs since January 1st 2007. I feel better than I have in 20 years.
I don't miss much of anything, though I expect I'll add cheese back in my diet eventually (in moderation) because it just goes so well with so many things. We'll see.
I totally stay away from all fast foods, and anything processed. No refined sugars or staches. No white bread, white rice, white flour, no processed carbohydrates.
Does this help?