Terry Shintani, MD, JD, MPH

Terry Shintani bases his dietary plan on a modified version of the USDA food pyramid -- he removes the top three groups: dairy, meats, and oil and replaces them with two: non-dairy calcium foods and non-cholesterol protein/iron foods.

Daily Use

Whole Grains: 8-13 servings
Vegetables: 3-5 servings
Fruit: 2-4 servings
Non-Dairy Calcium Foods: 2-3 servings
Non-Cholesterol Protein/Iron Foods: 2-3

Optional or Special Occasion Use

Dairy
Fish/Poultry/Meat
Fats/Oils/Sugar

Example Foods

GRAINS

Unlimited use   Moderate use             Rare use
brown rice      whole wheat bread       white bread
corn            whole wheat pasta       white flour pasta
barley          whole wheat pita bread  white flour tortillas
millet          whole wheat chapati     white flour bagels
whole oats      whole wheat bagels      white flour muffins
buckwheat       whole wheat muffins     white flour noodles
wheat berries   buckwheat noodles
potatoes        instant oatmeal
taro            white rice
poi             corn tortillas

VEGETABLE GROUP

   Unlimited use                                Moderate use
kale            collard greens                  avocado
broccoli        turnips                         olives
cabbage         chinese cabbage
carrots         onions
pumpkin         squash
radish          cucumber
celery          swiss chard
cauliflower     artichokes
asparagus       zucchini
tomatoes        watercress
burdock root    brussels sprouts
lotus root      spinach
green onion

FRUIT GROUP

   Moderate Use
apples          grapefruits
apricot         cherries
banana          raspberries
plum            blueberries
pears           melons
nectarines      cantaloups
tangerines      grapes
oranges         peaches
lemons          strawberries

NON-DAIRY CALCIUM GROUP

Unlimited use           Moderate use
kale                    tofu
collard greens          tofu products
konbu (seaweed)         blackstrap molasses
hijiki (seaweed)        sesame seeds
wakame (seaweed)
broccoli
mustard greens
endives
chinese cabbasge
watercress
spinach
green onion
brussels sprouts
amaranth

NON-ANIMAL PROTEIN/IRON GROUP

   Unlimited use                                Moderate use
kale            green beans                     peanuts
konbu           endives                         cashews
hijiki          lima beans                      sunflower seeds
wakame          lentils                         sesame seeds
broccoli        garbanzo beans                  soy beans
green beans     brussels sprouts
mustard greens