Nutrition Guide

RESOLVE IN 2017 TO MAKE BETTER FOOD CHOICES BY FOLLOWING THE GUIDELINES BELOW:

 

FOODS TO ENJOY!!

(Low Glycemic Index)
 

 

Vegtables:

Artichoke, Arugula, Asparagus, Avocados, Bamboo Shoot, Beets, Bok Choy, Broccoli, Brussels Sprouts, Cabbages, Carrots, Cauliflower, Celery, Chili Pepper, Collard Greens, Eggplant, Garlic, Ginger, Green Peas, Jicama, Kale, Leeks, Mushrooms, Mustard greens, Olives, Onion, Peppers, Pickle, Radishes, Rhubarb, Romaine Lettuce, Spinach, Turnip

 

Legumes:

Black, Garbanzo, Great Northern, Kidney, Lima, Navy, and Pinto Beans; Lentils


Fruits:

Apple, Apricots, Blackberries, Blueberries, Cherries, Coconut, Figs, Grapes, Grapefruit, Kiwis, Lemon, Nectarines, Oranges, Passion Fruit, Peaches, Pears, Plums, Pomegranate, Raspberries, Strawberries, Tomatoes
 

Nuts and Seeds:

Almonds, Cashews, Chia, Flax, Hazelnuts, Peanuts, Pecans, Pine Nuts, Pistachios, Sesame Seeds, Sunflower Seeds, Walnuts
 

Meats:

95% Lean Ground Beef, Chicken Breast, Crab, Duck, Eye of Round, Flank Steak, Halibut, Ham, Herring, Lobster, Mackerel, Pork, Salmon, Sardines, Shrimp, Sirloin, Tender Loin, Tilapia, Tuna, Turkey Bacon, Turkey Breast, Whole Eggs, Veal
 

Soy Products:

Tempeh, Tofu, TVP


Cheese:

American, Cheddar, Blue, Brie, Monterey Jack, Mozzarella, Parmesan, Provolone, Swiss
 

Dairy:

Cottage Cheese, Milk, Plain Greek Yogurt (no added sugar)
Grains: Bran, Quinoa, Wheat Germ, Wild Rice


All Herbs:

Basil, Cinnamon, Herbal Teas, Oregano, Parsley, Shallot, Vanilla etc.
 

Condiments:

Guacamole, Lemon Juice, Mustard, Salsa, Spices, Vinegar, Walden Farms Products

 

 



  FOODS TO EAT IN MODERATION*
(Medium Glycemic Index)

 


Vegetables:

Beets (cooked), Pumpkin, Squash, Sweet Corn, Sweet Potatoes, Water Chestnuts
 

Fruits:

Bananas (ripe), Mango, Melons (Honeydew, Cantaloupe, etc.) Papaya, Pineapple
 

Nuts and Seeds:

Chestnuts


Meats:

80% Lean Ground Beef, Chicken Thigh, Pork Ribs, T-bone steak


Grains:

Bulgur Wheat, Brown Rice, Millet, Oatmeal (steel cut or rolled oats), Barley, Couscous, Polenta, Red Rice, Rye Bread, Whole Wheat Pasta, Sushi Rice, Vermicelli Noodles (rice), Whole Grain Bread


Condiments:

Soy Sauce
 

Wine:

Red Wine

 


 No more than 3 servings per week
 

 

 


FOODS TO AVOID
(High Glycemic Index)


 

 

Vegetables:

Rutabaga, Turnip (cooked), All other Potatoes
 

Fruits:

Dried Fruit, Watermelon

Meats:

Bologna, Breaded Fish/Chicken, Fried Meats, Pork Bacon, Sausage
 

Dairy:

All other yogurts, Creamers
 

Grains:

All other rice, Bagel, Biscuit, Cereals, Gnocchi, Granola, Instant Oatmeal, Potato Bread, White Bread, White Pasta


Processed Foods:

Beer, Cakes, Candy Bars, Commercially-baked pastries, Condiments Containing Added Sugar, Cookies, Crackers, Doughnuts, French Fries, Fruit Juices, High Fructose Corn Syrup, Hydrogenated and Partially
Hydrogenated Oils, Ice Cream, Lard, Margarine, Microwavable/Prepackaged Meals, Muffins, Packaged Snack Foods, Popcorn, Potato Chips, Rice Cakes, Soda Pop, Tapioca, White and Brown Sugar

 

Condiments:

Agave, BBQ Sauce, Honey, Ketchup, Ranch Dressing
 

Wine/Alcohol:

All other alcoholic beverages

 

 

 

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drkadivar@drkadivarfamilymedicine.com