Menus For The Alkaline Food Diet

Based upon the premise that an acidic environment in our bodies promotes illness, fatigue and obesity, the goal of the alkaline diet is to bring your body's pH to neutral or slightly alkaline. To alter your body's pH levels, the alkaline diet encourages the consumption of alkaline foods and discourages consumption of acidic foods. However, there is no scientific evidence that the alkaline diet is truly better for your health.

Planning

Which foods fall into the alkaline category is not always obvious. For example, a lemon, which you would probably consider acidic, becomes alkaline when digested and hence falls into the alkaline category. Choosing alkaline foods may at first, therefore, require research. The alkaline diet closely resembles a vegan diet, in that you arrange your meals around plant-based foods rather than meat, the reverse of the typical Western diet. To ensure that you absorb important nutrients, plan to eat a variety of vegetables, fruits, whole grains, nuts and seeds.

Foods to Include

Alkaline foods should comprise about 75 to 80 percent of your diet. The foods to include in an alkaline diet menu include most vegetables, fruits, seeds, nuts and whole grains. To determine what foods belong to the long list of alkaline vegetables, the Macrobiotics Cooking with Linda Wemhoff site suggests choosing leafy, round root and sea vegetables. In the extensive alkaline fruit category, she recommends tropical- and temperate-climate fruits. Everyday Diet recommends flax, sesame and sunflower, among other seeds, and spelt and sprouted grains. Fresh water, herbal teas, almond milk and wine are considered examples of alkaline beverages.

Foods to Avoid

Acidic foods should comprise no more than 20 to 15 percent of your diet. Foods to avoid on the alkaline diet are meats, dairy, shellfish, saturated fats, hydrogenated oils, processed foods, refined grains and sugars, and artificial and chemical products. In addition, the Health and Rejuvenation Research Center advises avoiding preserves, canned fruits and dried sulfured fruits and various vegetables and beans, including asparagus tips and garbanzo beans. Limit alcoholic beverages and coffee.

Green Smoothie

A quick and easy vitamin-rich recipe, the green smoothie mixes alkaline vegetables into a refreshing beverage. Experiment with your favorite vegetables and seasonings to create your own green smoothie recipe. Some alkaline vegetables that blend nicely include avocados, sliced lettuce, kale, spinach, cucumbers, carrots, beets, broccoli, radishes and alfalfa sprouts. Add 1 to 2 teaspoons of olive or flax oil for a smoother consistency. Add almonds or sunflowers for a nuttier flavor or a pinch of chili pepper or ginger for a spicier flavor. Use ice made from pure mineral water.

Salad Wraps

Fill salad wraps with a variety of vegetables for a delicious alkaline alternative to the traditional wrap. Chop onions, avocados, tomatoes, celery, bell peppers, cilantro and garlic. Build your salad wrap by laying the chopped vegetables on a large romaine lettuce leaf, dabbing on a spoonful of hummus, throwing in a handful of pumpkin seeds, dribbling olive oil over top and sprinkling a pinch of salt and chili powder. Roll the lettuce and enjoy.