CARBOHYDRATES (eat a fist-sized portion from the carbs OR fruits list with every meal): Barley, Beans: black, black-eyed, broad, butter, fava, garbanzo (chick peas), kidney, lentils, lima, mung, navy, pinto, soy, white; Bran (whole grain), Bread (whole grain), Buckwheat (whole grain), Bulgar (whole grain), Corn, Crackers (whole grain), Leek, Milk, Milk(soy), Millet (whole grain), Oatmeal (whole grain), Palm hearts, Parsnips, Pasta (whole grain), Peas, Potato (baked), Potato (sweet), Pumpkin, Quinoa (whole grain), Rice (brown), Rice (wild), Rye (whole grain), Taro, Tortilla (whole grain), Yams, Yogurt (fat-free, plain is best. Watch those added sugars!)
PROTEINS (eat a palm sized portion with every meal): DAIRY (Low fat or fat free): Cheese: American, cheddar, cottage, cream cheese, feta, mozzarella, quark, ricotta, swiss; Egg whites, Greek Yogurt FISH Anchovie, Catfish, Cod, Flounder, Hake, Halibut, Mackerel, Mahi mahi, Perch, Salmon, Sardine, Snapper, Sole, Swordfish, Tilapia, Trout, Tuna MEAT (Lean only) Beef (lean ground), Buffalo, Chicken Breast, Duck, Lamb, Pork Tenderloin, Steak (eye of round), Steak (flank), Steak (top round), Steak (top sirloin), Turkey Bacon, Turkey Breast, Turkey (ground), Venison, Wild Game Meat SEAFOOD Crab, Lobster, Mussels, Octopus, Oysters, Scallops, Shrimp, Squid VEGETARIAN (Low Fat) Seitan, Soy Foods, Tempeh, Tofu, Veggie Burgers.
FATS (eat about a tablespoon sized portion with every meal): Avocado, Egg Yolk (one), Olives, Nut Butters: Almond, Cashew, Peanut, Sesame, Sunflower; Nuts (dried/raw): Acorns, Almonds, Beechnuts, Brazil nuts, Butternuts, Cashews, Hazelnuts, Hickory nuts, Macadamias, Peanuts, Pecans, Pine Nuts, Pistachio Nuts, Walnuts; Seeds (Dried): Flax, Pumpkin/Squash, Safflower, Sunflower; Oils: Fish Oils, Flaxseed Oil, Nut Oils, Oil Spray (Pam), Olive Oil, Vegetable Oils.
VEGETABLES: You may eat unlimited watery vegetables with all of your meals): Alfalfa, Artichoke, Asparagus, Bamboo Shoot, Beans (Green), Beetroot, Broccoli, Brussels Sprouts, Cabbage, Carrot, Cauliflower, Celery, Swiss Chard, Chinese Cabbage, Collards, Cress, Cucumber, Eggplant, Endive, Fennel, Gourd, Kale, Lettuce, Mushroom, Okra*, Onion, Peas (snow), Peppers, Pumpkin, Radish, Seaweed (Kelp), Spinach, summer and winter Squash, Tomatillo, Turnip, Watercress, Zucchini.
FRUITS: (Eat a fist sized portion from the Carbs OR Fruits list with every meal.): Apple, Apricot, Banana, Blackberry, Boysenberry, Cherry, Clementine, Cranberry, Currant, Date, Fig, Gooseberry, Grape, Grapefruit, Guava, Huckleberry, Jack Fruit, Kiwi Fruit, Kumquat, Lemon, Mandarin, Mango, Melon, Mulberry, Nectarine, Orange, Papaya, Passion Fruit, Peach, Pear, Persimmon, Pineapple, Plantain, Plum, Pomegranate, Raspberry, Rhubarb, Star fruit, Strawberry, Tamarillo, Tangerine, Tomato, Watermelon.
SWEETENERS (Use sweeteners VERY sparingly!): Agave Nectar, Honey, Pure Maple Syrup…….