Food Chart
Foods To Eat & Foods To Avoid
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
Canned in:
• Heavy syrup
• Light syrup
Dried with:
• Sulfur dioxide
• Sweeteners
• Preservatives
• Additives
Frozen with:
• Preservatives
• Sweeteners
• Additives
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
Canned or Frozen with:
• Preservatives
• Sweeteners
• Additives
Fried
Overcooked
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
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
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
Canned legumes containing:
• Animal fat
• Sweeteners
• Chemical additives
Raw nuts
• Almonds
• Filberts
• Pine nuts
• Cashews
Raw seeds
• Sunflower
• Pumpkin
• Sesame
Raw nut butters
• Almond
• Sunflower
• Cashew (sparingly)
• Sesame
• Tahini
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.
Organic Grass fed:
• Beef
• Bison
• Chicken
• Lamb
• Ostrich
• Turkey
• Venison
Non Organic Grain Fed:
• Beef
• Bison
• Chicken
• Lamb
• Ostrich
• Turkey
• Venison
Low Mercury:
• Cod
• Halibut
• Salmon
• Scallops
• Shrimp
• Snapper
• Tuna
Farm raised fish
Fish containing high amounts of mercury
Organic Unpasteurized:
• Cow’s Milk
• Cow’s Yogurt
• Keifer
• Goat’s Milk
• Goats Yogurt
• Buffalo Milk
• Buffalo Yogurt
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.
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
Non Organic herbs and spices contaminated with herbicides, pesticides or fungicides
Irradiated herbs and spices
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
Artificial Sweeteners:
• Aspartame
• Canderel
• Cyclamates
• Equal
• High fructose corn syrup
• Neotame
• Nutra Sweet
• Splenda
• Sucralose
Pasteurized honey
White refined sugar
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
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.
