RESOLVE TO MAKE BETTER FOOD CHOICES BY FOLLOWING THE GUIDELINES BELOW:
FOODS TO ENJOY!!
(Low Glycemic Index)
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
Black, Garbanzo, Great Northern, Kidney, Lima, Navy, and Pinto Beans; Lentils
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
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
Tempeh, Tofu, TVP
American, Cheddar, Blue, Brie, Monterey Jack, Mozzarella, Parmesan, Provolone, Swiss
Cottage Cheese, Milk, Plain Greek Yogurt (no added sugar), Grains: Bran, Quinoa, Wheat Germ, Wild Rice
Basil, Cinnamon, Herbal Teas, Oregano, Parsley, Shallot, Vanilla etc.
Guacamole, Lemon Juice, Mustard, Salsa, Spices, Vinegar, Walden Farms Products
FOODS TO EAT IN MODERATION*
(Medium Glycemic Index)
Beets (cooked), Pumpkin, Squash, Sweet Corn, Sweet Potatoes, Water Chestnuts
Bananas (ripe), Mango, Melons (Honeydew, Cantaloupe, etc.) Papaya, Pineapple
Nuts and Seeds:
80% Lean Ground Beef, Chicken Thigh, Pork Ribs, T-bone steak
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
No more than 3 servings per week
FOODS TO AVOID
(High Glycemic Index)
Rutabaga, Turnip (cooked), All other Potatoes
Dried Fruit, Watermelon
Bologna, Breaded Fish/Chicken, Fried Meats, Pork Bacon, Sausage
All other yogurts, Creamers
All other rice, Bagel, Biscuit, Cereals, Gnocchi, Granola, Instant Oatmeal, Potato Bread, White Bread, White Pasta
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.
Agave, BBQ Sauce, Honey, Ketchup, Ranch Dressing.
All other alcoholic beverages