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Mcdougall Starch Solution: No Animal Products, No Vegetable Oils

The McDougall Starch Solution diet recommends obtaining 70% of calories from starches like grains, root vegetables, and legumes. An additional 20% should come from non-starchy vegetables like greens, tomatoes, and peppers. The remaining 10% of calories comes from fruit. No animal products or added fats/oils are included. "Yellow Light" foods high in fat like nuts, seeds, avocado and dried fruit are limited and should not be eaten as snacks. The goal of the diet is to lose weight and improve health by focusing on starch-based whole foods and limiting fat.

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Marincic Jelena
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2K views1 page

Mcdougall Starch Solution: No Animal Products, No Vegetable Oils

The McDougall Starch Solution diet recommends obtaining 70% of calories from starches like grains, root vegetables, and legumes. An additional 20% should come from non-starchy vegetables like greens, tomatoes, and peppers. The remaining 10% of calories comes from fruit. No animal products or added fats/oils are included. "Yellow Light" foods high in fat like nuts, seeds, avocado and dried fruit are limited and should not be eaten as snacks. The goal of the diet is to lose weight and improve health by focusing on starch-based whole foods and limiting fat.

Uploaded by

Marincic Jelena
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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McDougall Starch Solution

Starches Vegetables Fruit Yellow Light

No animal products, no vegetable oils


Starches 70% Non Starchy Fruit 10 % Yellow Light Foods –
Vegetables 20% High fat foods
Grains Leafy greens Apples, Pears, Oranges, One serving of Yellow
Rice, corn, quinoa, Tomatoes Melons, Banana, Light Foods for children
buckwheat, wheat, Summer Squashes Berries, Pineapple, and those who need to
barley, bread, tortillas, Cucumber Mango, Papaya, etc. gain weight may be
pasta, etc Asparagus added per meal.
Bell peppers *Juices only in small
Starchy Vegetables Carrots amounts Nuts
Root Vegetables: Beets Peanut Butter
potatoes, sweet Jicama *Smoothies only in Avocado
potatoes, taro, cassava Radish small amounts and not Seeds
etc Green beans as meals Soybeans/tofu
Sugar snap peas Dried fruit
Legumes Mushrooms
All beans and lentils Broccoli Keep the following
(except Peanuts) Cauliflower limited or not at all:
Brussels Sprouts Salt
Starchy Vegetables Celery, etc Sugar, Maple Syrup,
Winter Squash: Acorn Honey
butternut, etc.
Coconut is high in
saturated fat

*See Chapter 13 of the Starch Solution for more detail


*Eat when hungry and stop when full
*Eat wholegrains but refined flour and grains are still OK
*Read labels – do not include eggs, oil, butter, etc. There are NO healthy oils.
*Do not snack on Yellow Light foods – keep quantities limited per day.

Chart Compiled from the Starch Solution by Marla Beggs Nargundkar 12/14/20

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