Food List

Positive Foods

Choose from this list for your (10) positive foods per day.

Please note that there might be food choices along the ‘positive’ lines not on this particular list. Please use your discretion in any such cases.

You may add any vitamin or mineral supplement, but they do not count toward your good food points.

Fruit-

§  Fresh

§  Dried w/o added sugar

§  Frozen

§  Freeze dried

§  Freshly squeezed juice

Vegetables-

§  Fresh

§  Canned with low sodium

§  Frozen

§  Marinara Sauce

§  Low sodium V-8 or other low sodium vegetable juice

§  Low sodium vegetable soups

§  Excluding Potatoes – See Neutral List

Dairy Products:

§  Low fat cheese

§  Low fat cottage cheese

§  Feta cheese

§  Goat cheese

§  Part skim mozzarella

§  Parmesan cheese

§  Skim or 1% milk

§  Soy cheese

§  Soy milk

§  Low fat String cheese

§  Yogurt (under 20 carbs per serving)

§  Fat Free Ricotta

Carbohydrates-

(all whole wheat, must be 100%)

§  Whole wheat bagels

§  Whole wheat bread

§  Baked beans (low fat, sugar, sodium)

§  Beans (kidney, black etc)

§  Bran muffin

§  Whole grain cereal

§  Whole wheat cous cous

§  Whole wheat/whole grain crackers/triscuits

§  Whole wheat English muffins

§  Hummus

§  Lentils

§  Oatmeal (old-fashioned, quick oats or only plain flavor prepackaged)

§  Whole wheat flour

§  Whole wheat pancakes

§  Whole wheat pasta

§  Whole wheat pita

§  Quinoa

§  Low fat refried beans

§  Brown or wild rice

§  Brown rice cakes

§  Sweet potato

§  Whole wheat tortilla

§  Whole wheat waffles

§  Whole wheat pizza dough

§  Wheat berries

§  Protein or granola bars with less than 20 grams of carbs

§  Any other whole grains or legumes

§  Corn tortillas

Proteins-

§  Chicken

§  Eggs, egg whites

§  Fish and shellfish

§  Low sodium ham

§  Pork tenderloin

§  Protein powder

§  Red meat (lean)

§  Tofu

§  Tuna packed in water

§  Turkey bacon

§  Veggie burger

§  Lean lunch meats

§  Nuts (Almonds, Pistachios, Walnuts, Pecans)

§  Seeds

§  Nut & Seed butters

§  Lean meat jerky

§  Any other minimally processed lean proteins (turkey or chicken sausage, veggie patties etc.)

Neutral Foods

These foods do not count against you but do not add to your (10) positive foods required per day. Neutral foods are not entirely bad for you, but should not be the basis for your daily intake.

§  Olive oil

§  Canola oil

§  Flaxseed oil

§  Coconut oil

§  Balsamic Vinegar

§  Low fat/fat free salad dressings

§  Low fat/fat free sauces and marinades

§  Light mayonnaise

§  Mustard

§  Honey

§  Plain Coffee

§  Brown Sugar (for oatmeal)

§  One serving Butter

§  One serving per day of plain Dark Chocolate (70% cocoa or higher)

§  All other condiments, sauces or accompaniments that have little nutritional value

These Neutral Foods below will now be limited to only 5 items/servings per week from this list – once you go past 5 items/servings – count as a Negative food and deduct 2 points

§  Small Serving of Frozen Yogurt (under 20 carbs per serving)

§  Olives

§  Cheeses not on positive list (blue cheese, brie cheese, etc.)

§  BBQ sauce

§  Pure maple syrup

§  Low fat, low carb ice cream or bars (under 20 grams of carbs per serving)

§  Light Sour Cream

§  Light Cream Cheese

§  Whole milk or 2% milk

§  Pure fruit jams

§  Sugar Free Flavored Syrups

§  Baked corn tortilla chips

§  Popchips

§  Air popped popcorn

§  Potatoes – whole form

§  Cookies/Bars/Treats made entirely with whole grain/whole wheat and only positive/neutral foods

§  Subway wheat and whole grain bread options

§  Nitrate free bacon

Negative Foods

Subtract 2 points for each serving

(excluding the 2 freebie servings per week) consumed on this list.

There is No Maximum on how many negative points can be accrued. 

You know your body:  please put anything else on your personal negative food list that is not good for you!

Keep in mind:  none of this should overrule doctor’s orders for you!

§  Sugary or low fiber cereal

§  White flour, bread, pasta, rice, bagels or tortillas

§  Bakery items (muffins, cake, pie, donuts)

§  All Deep fried foods

§  Soda and Diet Soda

§  Drinks with added sugar

§  Imitation maple syrup

§  Flavored syrups

§  Mayonnaise

§  Sour Cream

§  Cream cheese

§  Ice cream or yogurt with more than 20 carbs per serving

§  Chips: potato, corn, Fritos, Cheetos, Doritos etc.

§  Crackers of any kind (unless they are 100% whole grain/wheat)

§  Cookies

§  Milk Chocolate

§  Candy

§  Sugar

§  Movie theater popcorn

§  High sugar or high carb bars with more than 20 grams of carbs

§  Processed meats: hot dogs, fish sticks, chicken nuggets, etc.

§  High fat meats: sausage, regular bacon, etc.

§  High fat dressings: ranch, blue cheese, Caesar, thousand island, etc.

§  Alcohol

§  Energy Drinks