Nutrition Guide

RESOLVE 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