PLANTS

YES NO
 Raw and cooked vegetables: Tomato, onion, garlic,  All sugar products: Except honey. Includes
lemon and lime, greens such as spinach, kale, chard, basically anything with sugar, agave, fructose,
and all lettuces, broccoli, cauliflower and Brussels crystals (e.g. beet crystals), cane, extract, or
sprouts (for those with thyroid dysfunction, cabbage- syrup  in its ingredient list.
family veggies are best eaten thoroughly cooked),  Sweets and desserts: Cake, cookies, ice
carrots, zucchini, etc. cream, muffins, candy, gum, breath mints.
 Legumes: Beans, lentils, fava beans, peas,  All non-caloric sweeteners (natural and
chickpeas, peanuts, etc. non-natural): Includes stevia, xylitol, erythritol,
 Tree nuts (and nut butters): Macadamia, almond, aspartame, splenda, etc.
walnut, for example. (Does NOT include peanuts or  Many canned and prepared veggies: Read
cashews). the labels to make sure they don’t contain
 Coconut:  cream, oil, milk and flour. hidden sugars!
 Some cereals: Rice, including wild rice, brown rice,  Bread: Sliced bread or rolls of any kind
white rice, basmati rice, etc. Whole wheat including, (whole-grain, multi-grain, flaxseed, rye, gluten-
farro, bulgur, khorasan, millet, etc. Whole oats. (All free, etc).
cereals should be eaten only in moderation.  Pasta: Of any kind or any flour.
 Quinoa: Includes quinoa seeds and all products (e.g.  Corn: Bread, tortillas, etc.
quinoa pasta). Should be eaten only in moderation.  Crackers: Includes chips, rice cakes, and
 Potatoes: Any kind (russet, red, blue, etc.). Should be similar foods.
eaten only in moderation.  Packaged Energy bars: And all packaged
 Fruits and berries: Bananas, apples, pears, oranges, foods promoted as fuel for athletes.
grapefruits grapes, blueberries, strawberries,  Ketchup and other sauces: They often
cranberries grapefruit, watermelon, cantaloupe, contain hidden sugars.
honeydew.
 Melon: Watermelon, cantaloupe, melon, etc.
 Tofu: Includes Tempeh, miso, etc.
MEAT
YES NO
 Beef: Look for organic, grass-fed varieties.  Processed meats: Sausage, pastrami,
 Turkey: Organic. salami, pepperoni, etc.
 Lamb: Look for organic, grass-fed varieties.  Smoked products: Jerky (beef, buffalo, etc),
 Fish: Wild-caught cold water fish (tuna, salmon, smoked fish.
etc) are best.  Many canned and prepared meats: Read the
 Eggs labels to make sure they don’t contain hidden
 Shellfish sugars!
 Mayonnaise
DAIRY
YES NO
 Unprocessed Hard Cheeses: Cheddar, asiago,  Milk: Especially low-fat and non-fat milk.
parmesan, etc.  Half-and-half.
 Unprocessed Soft Cheeses: Feta, brie, camembert,  Processed cheeses: Stay away from pre-
mozzarella, etc. sliced, single-serving, pre-shredded, high-
 Creams: Heavy cream, sour cream, full-fat crème value corporate branding, etc.
fraiche.
 Yoghurt and kefir: All kinds (Greek, etc.).
FLUIDS
YES NO
 Vegetable Juice.  Fruit Juice: Any kind: orange, berry, watermelon,
 Carrot Juice. etc.
 Coffee or tea: If you usually drink it.  All soda: Includes diet and non-diet soda.
 Honey: As long as it is organic and minimally  All diet drinks: Diet shakes, etc.
processed/unprocessed.  “Enhanced” Beverages: Vitamin water, mineral
 Oils: Avocado, coconut, and olive oil are better than water with “health” additives.
corn, safflower, or canola.  Sports drinks: Gatorade, Powerade, etc.
 Vinegar: Includes balsamic vinegar.
 Pure, distilled spirits: Small amounts of gin, vodka,
whiskey, etc.
 Carbonated water: And unsweetened seltzer or tonic
water.
 Dry red wines: Cabernet Sauvignon, Merlot, Pinot
Noir, Cab Franc, Shiraz/Syrah, Chianti.
 Dry white wines: Chardonnay, Pinot Grigio,
Sauvignon Blanc.