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Our Recommended Foods

Healthy Non-Starchy Vegetable Carbohydrates
Kale
Collard Greens
Spinach
Brussel Sprouts
Broccoli
Asparagus
Bok Choy
Tomatoes
Squash
String Beans
Snow Peas
Cabbage
Sweet Peppers
Cauliflower
Artichokes
Eggplant
Okra
Celery
Cucumbers
Lettuce (not iceberg)
Mushrooms
Radishes
Onions
Salsa
Sprouts
Jicama
Tomato Sauce
Vegetable Soup
Lettuce, iceberg

Healthy Starchy Vegetable Carbohydrates
Beets
squash
Carrots
Sweet Potato
Yams
Potato
Corn on the cob

Fruit Carbohydrates
Raspberries
Blueberries
Blackberries
Strawberries
Watermelon
Cantaloupe
Orange
Tangerine
Apple
Apricots
Grapefruit
Cherries
Grapes
Kiwifruit
Mango
Peach
Nectarine
Pear
Pineapple
Banana
Papaya
Figs
Honeydew Melon
Fried Fruit (unsweetened)

Legumes Carbohydrates
Beans
Lentils
Edamame
Peas
Refried Beans, nonfat
Hummus

Grain Carbohydrates:
Quinoa
Rice, Brown
Wild Rice
Amaranth
Millet
Buckwheat
Barley
Wheat Berries
Bulgur
Muesli (raw)
Oatmeal, steel-cut
Oatmeal, rolled
Bread, whole-grain
Pita Bread, whole wheat
Waffles, whole-grain
Pancakes, whole-grain
English Muffin, whole-grain
Bagel, whole-grain
Pasta, whole-grain
Couscous, whole wheat
Crackers, whole-grain
Cereal, whole-grain, low sugar
Tortilla, whole wheat
Tortilla, corn

FREE FOODS
Lemon Juice
Lime Juice
Mustard
Herbs
Spices
Garlic
Hot Sauce
Flavor Extracts (pure vanilla, peppermint, almond, etc.)
Black Coffee, unsweetened
Tea, unsweetened

Healthy Fats
Raw nuts
Raw seeds
Flaxseed, ground
Chia Seed
Extra-virgin Olive Oil
Olives
Flax Seed Oil
Chia Oil
Egg Yolk
Peanuts
Nut Butters
Seed Butters
Pumpin Seed Oil
Walnut Oil
Coconut Oil
Shredded Coconut
Coconut Oil
Shredded Coconut
Coconut Milk
Feta Cheese
Goat Cheese
Mozarella
Cheddar, Provolone, Jack Cheese
Parmesan Cheese

Protein
Anchovies
Sardines
Egg Whites
Boneless, Skinless Chicken or Turkey Breast
Lean Ground Chicken or Turkey (over 93% lean)
Fish, fresh water
Fish cold-water, wild caught
Game (Bison, Venison)
Greek Yogurt, plain, nonfat
Yogurt, plain, nonfat
Shellfish
Clams, canned drained
Red Meat, extra-lean
Lean Ground Red Meat
Protein Powder
Tempeh
Tofu
Pork Tenderloin
Tuna, canned
Turkey Slices
Ham Slices
Seitan
Cottage Cheese
Ricotta Cheese
Cheddar Cheese
Veggie Burger
Turkey Bacon
Milk, Cow’s

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