Fruits and vegetables form the basis of the Daniel Fast.
The Daniel Fast is vegetarian diet based on the Bible book of Daniel, featuring foods eaten during a Jewish fast, according to the Daniel Fast website. Daniel 10:2,3 says the Prophet Daniel did not eat meat or wine for three weeks. Though the Bible does not provide a list of foods to eat, the diet includes fruits, vegetables, grains and seeds broken into three meals and two snacks.
Fruits and Vegetables
While low carbohydrate diets restrict the consumption of fruits, the Daniel Fast encourages fruits as a major part of its plan. Fruits have natural sugars, as well as vitamins, water and fiber. Eat a variety fruits like antioxidant rich berries, citrus fruits, melons, peaches, bananas and pears. Vegetables contain nutrients like folate, potassium, fiber and vitamins, according to the Centers for Disease Control and Prevention. The CDC says to eat a rainbow of fruits and vegetables to get all the nutrients. Eat vegetables such as leafy greens, cauliflower, eggplant, mushrooms, beets and sweet potatoes.
Nuts and Seeds
Nuts and seeds add protein to the Daniel Fast, as well as fiber, vitamins, minerals and essential fatty acids like omega-3 and omega-6, according to VegHealthGuide. Nuts and seeds to try include peanuts, pecans, almonds, pumpkin seeds, sunflowers, walnuts and cashews. Grocery stores and health food stores sell a variety of salt-free and raw seeds and nuts. You can eat them as a snack or on fruit and vegetable salads.
Whole Grains and Legumes
Whole grains and legumes contain fiber which helps with digestion and weight management. The USDA says whole grains contain vitamins and minerals, including B vitamins, iron, magnesium and selenium. Whole grains to consider include brown rice, oats, wheat and barley. Avoid white rice and refined flour. Legumes are carbohydrates and contain soluble fiber that aids digestion. All beans, black-eyed peas, peas and chickpeas are part of the legume family. Pair legumes like beans and peas with brown rice to get a complete protein.
Oils and Seasonings
The Daniel Fast allows moderate amounts of oils, herbs, vinegar and spices to add flavor to the food. You must avoid all sweeteners, including honey, refined sugars and artificial sweeteners. You also need to avoid margarine and shortenings.
Foods to Avoid
Foods to avoid on a Daniel Fast include all breads, dairy, all meats and fish and processed foods. You only drink water on the fast, so you must avoid caffeinated drinks such as regular and diet sodas, coffee and tea.
Tags: Daniel Fast, brown rice, fiber vitamins, fruits vegetables, must avoid