The Sonoma Diet, created by dietitian Connie Guttersen, stresses enjoying fresh food, cooking every day, and consuming modest portions. It consists of three different sections, known as "waves." Wave 1 is slightly restrictive, as you rid yourself of cravings and ties to unhealthy foods, Wave 2 is the main weight loss section where you learn to enjoy food and portion control, and Wave 3 is about continuing long term. As a result, there are specific foods and oil used for preparation that are the focus for meals on the Sonoma Diet.
Almonds
Almonds are a nutritionally dense nut, containing vitamin E, protein, fiber, magnesium and healthy fats. Eat them raw and whole as a snack, or use sliced or slivered almonds in salads for texture. Avoid buying almonds that have been roasted, or have had salt or sugar added.
Blueberries and Strawberries
Berries are a fiber-rich food that contain many nutrients, and blueberries and strawberries are high on the list as the most nutritious. Blueberries contain powerful antioxidants and phytonutrients that can protect against certain cancers, according to the World's Healthiest Foods. Strawberries also contain phytonutrients, and high amounts of vitamin C. You can eat either of these berries whole, or in the case of strawberries, slice them to add to yogurt, cereals or salads.
Bell Peppers
Bell peppers have a strong, distinctive flavor and are delicious eaten raw, or lightly sauteed as a component of other dishes. Bell peppers contain vitamins A, C, B6 and lots of fiber.
Spinach
Spinach will give you vast amounts of nutrition without sacrificing a lot of calories. Spinach contains protein, zinc, vitamins A, C, E, K and B6, as well as iron, folate, potassium and calcium.
Broccoli
Broccoli is characterized by bright green florets on thick stems, and can be used in many different dishes, either cooked or raw. If you cook your broccoli, steam it until it is softer, but still has some texture. Broccoli contains calcium, vitamin K and fiber, and 1 cup will give you over 200 percent of your daily recommended amount of vitamin C, according to the World's Healthiest Foods.
Grapes
Grapes are a sweet treat that often taste more like candy that fruit. Many different varieties are available in shades or green, red and purple. Eat grapes whole, fresh or frozen, or slice and add to yogurt or salads. Grapes are high in antioxidants and fiber.
Olive Oil
Olive oil is a staple of the standard Mediterranean diet, and a main factor in the Sonoma Diet. Olive oil is rich in monounsaturated fat and antioxidants and can be used as the base for salad dressings or other sauces, as well as for sautéeing vegetables.
Tomatoes
Tomatoes make a tasty base for sauces, soups and dressings. You can find several different varieties depending on your location and time of year, including grape, cherry, Roma and field tomatoes. Tomatoes are a rich source of the phytonutrient lycopene and vitamin C.
Whole Grains
Whole grains can be found in breads, pastas and cereals, and are an effective way to get more fiber into your body. Whole grains digest more slowly than white flour products, and will help to keep your blood sugar steady. Whole grains also contain iron and folate.
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