When changing your diet, it is important to focus on the positive aspects. Don't waste your time thinking about what you can't have - rather look at all the things you can.

Here are some ideas to get you started:

• Eat whole and cracked grains on a daily basis. These include: brown rice, barley, millet, oats, cous cous, bulghur, sourdough bread, pasta and noodles.
• Enjoy a wide variety of fresh vegetables including root such as carrots and daikon, round such as onions and cabbage and leafy such as Chinese cabbage and watercress.
• Use vegetable quality protein in your meals. These include tofu, tempeh, seitan and beans.
• Use unrefined oils in cooking, such as sesame, corn, olive and safflower.
• Add flavor to your meals with natural seasonings such as shoyu, miso, sea salt, brown rice vinegar, balsamic vinegar, umeboshi vinegar and mirin.
• Have fruit on a regular basis. Locally grown are ideal.
• Use sugar-free ingredients - jelly, juice, cookies and snacks. Use rice syrup, barley malt and maple syrup to sweeten foods and drinks.
• Add seeds and nuts to your meals. Try them roasted and unsalted.
• White fish can be enjoyed on a regular basis.
• Experiment with sea vegetables. They are unique and contain valuable minerals. A small amount goes a long way. Try nori, arame, wakame, dulse and kombu.

Don't panic about doing everything at once!

• Start with whole grains and vegetables. Include them on a daily basis.
• Look for better quality ingredients such as sugar free items and good quality seasonings and oils.
• Slowly increase your use of white fish and vegetable quality protein.
• Add a new vegetable each week to your meals.

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