Stop, Slow, Go: Foods to Avoid & Foods to Eat More
In this blog post we are going to explore which foods you should limit, consume modestly, and eat more of.
Red - Eat the least amount or avoid all together.
Proteins
Dairy (Whole/skim milk, butter, non-fat yogurts/ cheeses, frozen yogurt, cream cheese, kefir, ice cream)
Corn/ corn oil (cornmeal, corn sugar, dextrose, dextrin, golden syrup,
Soy (edamame, miso, bean curd, soy flakes, soy isolate, soy lecithin, soy protein, tamari, tempeh, soy sauce, soy yogurt, tofu, textured vegetable protein)
Peanuts
All conventional animal products (deli meat, flank steaks, bacon, ribeye, porterhouse, sheep, turkey, eggs, chicken)
Fried foods (fried chicken, fried shrimp or fish/scallops)
Drinks
Caffeine
Alcohol (wine, cocktails, beer)
Soda/Diet-soda
-uices (check the labels on them)
Snacks
Gluten(beer, bread, croutons, cookies, candy, flour, pasta, gravies, sauces)
Processed Foods
Potato Chips
Popcorn
French Fries
Pizza
Cake
Energy/Snack Bars
Sugar (maltodextrin, fructose, galactose, high fructose corn syrup, brown rice syrup, ethyl maltol)
White Bread
Pasta
Palm oil containing foods
Pretzels
Fruits
Clementines
Grapefruit
Limes
Oranges
Pomelos
Tangelos
Tangerines
Satsuma
Grains
Barley, bulgur, corn, farina, farro, kamut, semolina, wheat
Other
White button mushrooms
Nightshade vegetables (eggplant, tobacco, peppers, tomatoes, white potatoes)
Yellow - Eat less of, not the majority of your daily consumption
Proteins
Wild Fish (salmon, tilapia, sardines, halibut, cod, limit tuna)
Eggs
Greek Yogurt
Beans (black beans, baked beans, garbanzos, kidney etc.)
Drinks
Coconut, almond, cashew, oat or other nut milks
Goat milk (consider goat colostrum)
Other
Fermented foods (Kimchi, horseradish, etc.)
Celtic salt
Acai powder/fruit
Varying fruits (aim to eat in-season, always check the Dirty Dozen- EWG.org for updates)
Green - Eat the majority of daily consumption.
Vegetables
Brassica family (broccoli, cauliflower, brussels sprouts, cabbage, collards, kale, bok choy etc.)
Allium family (onions, leeks, chives, ramps)
Root veggies (beets, turnips, yam/sweet potatoes, parsnips, kohlrabi, carrots, rutabaga, celery root)
Fresh spices/herbs(rosemary, turmeric, cumin, cinnamon, ginger, saffron, clove, curry, fennel, dill, basil)
Asparagus
Sprouts /microgreens, arugula, spinach, cilantro, lettuce
Green beans
Winter squashes
Dark leafy greens(arugula, collard greens, kale, mizuna, mustard greens, spinach, swiss chard, romaine lettuce)
Fruits
Apples & Apricots
Bananas
Berries (blackberries, blueberries, raspberries, strawberries)
Cherries
Kiwi
Guava
Pears, Plums, & Peaches
Mango
Nectarines
Melons (cantaloupe, watermelon, honeydew)
Pineapple
Cooking Oils
Virgin olive oil
Virgin coconut oil
Ghee
Avocado oil
Proteins
Organic Meats (fish, duck, bison, lamb, pork)
Nuts & Seeds (almonds, cashews, hemp seeds, chia seeds, flaxseeds, pumpkin seeds, walnuts)
Collagen
Gluten-free grains (quinoa, amaranth, buckwheat, millet, sorghum, wild rice, brown rice)
Drinks
Organic coconut water
Filtered/clean water
Others
Oyster, maitake, lions mane, cremini mushrooms (other wild, in-season foraged when available)
Unpasteurized apple cider vinegar
Vegetable soup
Organic bone broth
