Food Chart

Foods To Eat & Foods To Avoid

Fruit
Consume

Fresh

• Apple
• Apricot
• Banana
• Blueberries
• Cantaloupe
• Cranberries
• Fig
• Grapefruit
• Grapes
• Kiwifruit
• Lemons
• Limes
• Orange
• Papaya
• Pear
• Pineapple
• Plum
• Prune
• Raisins
• Raspberries
• Strawberries

Dried without:

• Sulfur
• Preservatives
• Additives
• Sweeteners

Frozen without:

• Preservatives
• Additives
• Sweeteners

Avoid

Canned in:

• Heavy syrup
• Light syrup

Dried with:

• Sulfur dioxide
• Sweeteners
• Preservatives
• Additives

Frozen with:

• Preservatives
• Sweeteners
• Additives

Vegetables
Consume

Fresh

• Asparagus
• Avocado
• Beets
• Bell peppers
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collard greens
• Cucumber
• Eggplant
• Fennel bulb
• Garlic
• Green beans
• Green peas
• Kale
• Leeks
• Mushrooms
• Mustard greens
• Olives
• Onions
• Parsley
• Potato
• Romaine lettuce
• Sea vegetables
• Spinach
• Sprouts
• Squash
• Swiss chard
• Tomato
• Yam

Frozen without:

• Preservatives
• Additives
• Sweeteners

Avoid

Canned or Frozen with:

• Preservatives
• Sweeteners
• Additives

Fried

Overcooked

Grains
Consume

Whole grain products should be:

• Unprocessed
• Non-irradiated
• Non genetically modified
• Sugar free
• No chemical additives
• No preservatives

Whole grains

• Amaranth
• Barley
• Brown basmati rice
• Brown rice
• Buckwheat
• Bulgur
• Millet
• Oats
• Quinoa
• Rye
• Wheat
• Wild rice

Whole grain & sprouted grain products

• Bread
• Muffins
• Tortillas
• Cereals
• Pasta
• Crackers

Avoid

All grain products with:

• White flour
• Unbleached flour
• Enriched flour
• Sweeteners
• Chemical additives

Refined and processed grains

• White rice
• Instant oatmeal
• Instant cereals

Refined and processed grain products

• White bread
• Soft breads
• Muffins
• Crackers
• Cookies
• Pastries
• Baked goods
• Breakfast cereals

Pasta made from:

• White flour
• Semolina flour
• Enriched flour

Other processed grains

Lugumes
Consume

Dry

• Black beans
• Dried peas
• Garbanzo beans
• Kidney beans
• Lentils
• Lima beans
• Navy beans
• Pinto beans
• Soybeans

Canned legumes without:

• Animal fat
• Chemical additives
• Sweeteners

Avoid

Canned legumes containing:

• Animal fat
• Sweeteners
• Chemical additives

Nuts and Seeds
Consume

Raw nuts

• Almonds
• Filberts
• Pine nuts
• Cashews

Raw seeds

• Sunflower
• Pumpkin
• Sesame

Raw nut butters

• Almond
• Sunflower
• Cashew (sparingly)
• Sesame
• Tahini

Avoid

Roasted

• Nuts
• Seeds

Dry roasted

• Nuts
• Seeds

Nut butters with

• Hydrogenated oils
• Added sugar

Peanuts *

Peanut butter *

* Peanuts are frequently contaminated with a carcinogenic mold called aflatoxin. Peanuts are also one of the most pesticide-contaminated crops. Fortunately, there are some relatively safe ways to reduce these negative effects. First, you can obtain Arrowhead Mills organic peanut butter. These peanuts are grown in New Mexico, and aflatoxin has not been reported to be a problem in that state due to the dry conditions. The organic version of the peanut butter is also pesticide free.

Meats
Consume

Organic Grass fed:

• Beef
• Bison
• Chicken
• Lamb
• Ostrich
• Turkey
• Venison

Avoid

Non Organic Grain Fed:

• Beef
• Bison
• Chicken
• Lamb
• Ostrich
• Turkey
• Venison

Fish
Consume

Low Mercury:

• Cod
• Halibut
• Salmon
• Scallops
• Shrimp
• Snapper
• Tuna

Avoid

Farm raised fish

Fish containing high amounts of mercury

Dairy
Consume

Organic Unpasteurized:

• Cow’s Milk
• Cow’s Yogurt
• Keifer
• Goat’s Milk
• Goats Yogurt
• Buffalo Milk
• Buffalo Yogurt

Avoid

Non-Organic pasteurized Milk Products (contains antibiotics)

Ice Cream

Dairy should be eaten very moderately as it can be difficult to digest. Asthma and allergy sufferers should strictly limit dairy.

Herbs and Spices
Consume

Organic Fresh or Dried:

• Basil
• Black pepper
• Cayenne pepper
• Chile pepper
• Cilantro
• Cinnamon
• Cloves
• Coriander seeds
• Cumin seeds
• Dillweed
• Ginger
• Mustard seeds
• Oregano
• Peppermint
• Rosemary
• Sage
• Thyme
• Turmeric

Avoid

Non Organic herbs and spices contaminated with herbicides, pesticides or fungicides

Irradiated herbs and spices

Natural Sweeteners
Consume

Organic Natural Sweeteners:

• Amasake
• Barley malt
• Blackstrap molasses
• Evaporated Cane Juice
• Fructooligo- saccharides
• Fruit juice
• Raw Honey
• Maple syrup
• Rice syrup
• Stevia (leaf, extract or powder)
• Vegetable glycerin

Avoid

Artificial Sweeteners:

• Aspartame
• Canderel
• Cyclamates
• Equal
• High fructose corn syrup
• Neotame
• Nutra Sweet
• Splenda
• Sucralose

Pasteurized honey

White refined sugar

Beverages
Consume

Raw organic unpasteurized

• Cow’s milk
• Fruit juices
• Goats milk
• Kombucha tea
• Vegetable juices

• Kevita (fermented coconut water)

Fresh juiced:

• Fruits
• Vegetable

Filtered water

herbal Teas

Avoid

Pasteurized *:

• Cow’s milk
• Fruit juices
• Goats milk
• Vegetable juices

Black tea

Carbonated beverages

Coffee

* Although public health officials warn that raw milk poses risk of transmitting bacteria, there are actually far more reported cases of pasteurized milk being contaminated than raw milk. Pasteurization completely changes the structure of the milk proteins (denaturization) into something far less than healthy. While the process certainly destroys germs and bad bacteria, it also destroys the milk’s beneficial bacteria along with many of its nutritious components. Raw milk has many beneficial health giving properties. Pasteurized milk, on the other hand, has been linked to various diseases and poor health.