Daniel Fast Information
Only Water (Daniel 1)
FOODS TO INCLUDE IN YOUR DIET DURING THE DANIEL FAST All fruits. These can be fresh, frozen, dried, juiced, or canned. Fruits include but are not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, dates, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, and watermelon. All vegetables. These can be fresh, frozen, dried, juiced, or canned. Vegetables include but are not limited to artichokes, asparagus, avocados, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, gingerroot, green beans, jicama, kale, leeks, lettuce, mushrooms, mustard greens, okra, olives, onions, parsley, parsnips, peppers, potatoes, radishes, rutabagas, scallions, shallots, spinach, sprouts, squashes, sweet potatoes, tomatoes, tomato paste, turnips, water chestnuts, watercress, yams, and zucchini. Veggie burgers are an option if you are not allergic to soy. All whole grains. These include but are not limited to barley, brown rice, corn flour, cornmeal, grits, millet, oat bran, oats, popcorn, quinoa, rice cakes, wheat germ, whole wheat, whole wheat pasta, and whole wheat tortillas. All nuts and seeds. These include but are not limited to almonds, cashews, coconut, flax seeds, pecans, peanuts, pine nuts, poppy seeds, sesame seeds, and walnuts. Nut butters such as peanut butter and tahini (sesame seed paste) may be included. All legumes. These can be canned or dried. Legumes include but are not limited to black beans, black-eyed peas, cannellini beans, chickpeas, dried beans, kidney beans, lentils, lima beans, navy beans, pinto beans, split peas, and white beans. All quality oils. These include but are not limited to canola, coconut, grape seed, olive, peanut, and sesame. Water. Distilled water, filtered water, spring water, or other pure waters. Soy foods. These include tofu (all kinds), TVP (textured vegetable protein), and other soy products. Condiments and cooking ingredients. Adobo sauce, cilantro, herbs, mustard (unsweetened), salt, seasonings, soynnaise, spices, TVP, vanilla, and vegetable broth. You can use small amounts of fruit juices as ingredients in dishes (apple juice, lemon juice, lime juice, orange juice, pineapple juice).
FOODS TO RESTRICT ON THE DANIEL FAST Exclude all meat and animal products such as beef, lamb, pork, poultry, and fish. Exclude all dairy products such as milk, cheese, cream, butter, and eggs. Exclude all sweeteners such as sugar, raw sugar, honey, syrups, molasses, and cane juice. Exclude all leavened bread such as Ezekiel Bread (most of which contains yeast and honey), pretzels, pita bread, and other baked goods made with leavening agents. Exclude all refined and processed food products that contain such ingredients as artificial flavorings, food additives, chemicals, white rice, white flour, or artificial preservatives. Exclude all deep-fried foods such as potato chips, French fries, and corn chips. Exclude all solid fats such as shortening, margarine, lard, and foods high in fat. Exclude all non-water beverages such as coffee, tea, herbal teas, carbonated beverages, energy drinks, and alcohol. Remember, READ THE LABELS to know all the ingredients included in prepared foods!
STOCKING YOUR PANTRY An important key to success for the Daniel Fast is having easy access to the foods you need to stay within the guidelines. Here are some items to keep on hand: Fresh fruit: Apples, bananas, blueberries, grapefruit, lemons, limes, oranges. Fresh vegetables: Bell peppers (green and red), cucumber, green lettuce, scallions (aka green onions), yellow onions, tomatoes (I know tomatoes are really a fruit, but it seems we usually use them as a vegetable). Canned foods: Beans in various varieties (black, kidney, pinto, and chickpeas), jalapeño peppers, pineapple juice, tomato sauce, diced tomatoes. Frozen foods: Corn, peas, mixed vegetables, stir-fry vegetables, apple juice concentrate. Whole grains and legumes: Brown rice, oatmeal, muesli, green peas, lentils. Dried fruit: Raisins, apricots, dates. Miscellaneous: Peanut butter, rice cakes, walnuts, almonds, soy milk. Eat foods that work for you! Some fruits, vegetables, healthy fats, and grains are very good at speeding up your metabolism. Some of the best vegetables are asparagus, beets, broccoli, cabbage, carrots, spinach, and tomatoes. Among the best fruits are apples, blueberries, citrus fruits, melons, and pears. Nuts and nut butters are good in moderation, and brown rice, barley, and oats are among the whole grains that rev up your metabolism.
TOO MUCH OF A GOOD THING CAN STILL BE BAD FOR YOU! Just because you will be eating foods that are good for your body doesn’t mean that you should eat in excess. Portion control is important whenever we eat, and especially during the Daniel Fast. I’m often asked, “How much should I eat on the Daniel Fast?” I respond by explaining that even though we can eat some foods, we are fasting. So three modest meals and two snacks each day is reasonable. This is also a good time to check in with the Holy Spirit. Ask Him if you are eating too much, if you are giving in to your cravings for more instead of using self-control, which is a powerful fruit of the Spirit. Look at the Nutritional Facts label to learn how much a serving represents. For example, a serving of cooked oatmeal is one-half cup; a serving of fresh fruit is a medium-sized apple or one banana; and a serving of beans is three heaped tablespoons full. Finally, consider calories. For most healthy people, a healthy caloric intake per day is between 2,200 and 2,800 calories, depending on gender and size.
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