Positive, Neutral, and Negative Food Lists

Positive Foods

Choose from this list for your (10) positive foods per day.

Please note that there might be food choices along the ‘positive’ lines not on this particular list. Please use your discretion in any such cases.

You may add any vitamin or mineral supplement, but they do not count toward your good food point

Fruit

§  Fresh

§  Dried w/o added sugar (in small amounts)

§  Frozen

§  Freeze dried

§  Freshly squeezed juice

Vegetables

§  Fresh

§  Canned with low sodium

§  Frozen

§  Marinara Sauce

§  Low sodium V-8 or other low sodium vegetable juice

§  Low sodium vegetable soups

§ Salsa, low sugar/sodium (preferably fresh)

§ Potatoes – Sweet, Red, white, etc.

Eggs & Dairy

§  Cheese – low fat/sodium

§  Cheese - Part skim mozzarella, Parmesan, Feta, Goat (look for low fat, low sodium)

§ Eggs, egg whites, boiled, etc.

§  Low fat cottage cheese

§  Skim or 1% milk

§  Soy cheese

§  String cheese

§  Yogurt (under 20 carbs per serving)

Grains (preferably Non GMO)

§  Barley

§  Bran muffin

§  Brown Rice or wild rice

§  Brown rice cakes

§  Buckwheat

§  Corn on the Cob

§  Hummus

§  Millet

§  Oats (whole, rolled, steel cut)

§  Oatmeal (not prepackaged)

§  Quinoa

§  Rye

§  Whole Grains  (all whole wheat must be 100%)

§  Whole grain cereal (less than 10 grams sugar)

§  Whole wheat cous cous

§  Whole wheat or whole grain crackers

§  Whole wheat English muffins

§  Whole wheat pancakes

§  Whole wheat pasta

§  Whole wheat pita

§  Whole wheat bagels

§  Whole wheat bread

§  Whole wheat tortilla

§  Whole wheat waffles

§  Whole wheat pizza dough

§  Wheat berries

§  Protein or granola bars with less than 20 grams of carbs

Beans & Legumes (whole or dried or low sodium canned)

§  Beans (kidney, black, etc)

§  Beans, refried – low fat

§ Garbanzo Beans

§  Lentils

§ Miso

§  Soy beans

§ Tofu (Sprouted)

Poultry & Meats (lean)

§  Chicken

§  Fish and shellfish

§  Ham - Low sodium

 §  Jerky - Lean meat

§  Lean lunch meats (nitrate free is best)

§  Pork tenderloin

§  Red meat (lean)

§  Tofu

§  Tuna packed in water

§  Turkey bacon

§  Turkey, ground

§  Veggie burger

§  Any other minimally processed lean proteins (turkey or chicken sausage, veggie patties etc.)

Nuts & Seeds (Low Sodium variety)

§  Nuts – Almonds, Cashews, Peanuts, Macadamia, Pecans, Walnuts, etc.

§  Nut & Seed butters or oils in small amounts (1 Tbsp.)

§ Seeds – Chia, Flax, Hemp, Pumpkin, Sesame, Sunflower, etc.

Misc. Healthy Foods

§ Alternative Milks: almond, oat, rice, hemp, coconut, soy (no sugar added)

§ Apple cider vinegar

§ Herbs, fresh (thyme, sage, basil, etc.)

§ Raw Honey (1-2 tbls.)

§ Protein/meal replacement bars (no more than 25 carbs unless there is 10+ grams of fiber per serving)

§ Protein/meal replacement powders (no more than 25 carbs unless there is 10+ grams of fiber per serving)

   

Enjoy your great wholesome foods!

Eat Well!

Neutral Foods

These foods do not count against you but do not add to your (10) positive foods required per day. Many of the neutral foods are good for you in small amounts, but should not be the basis for your daily intake. For maximum results, try to limit your neutral food consumption to 3 servings or less per day.

§  Olive oil

§  Canola oil

§  Flaxseed oil

§  Coconut oil

§  BBQ sauce

§  Low fat/fat free sauces and marinades

§  Low fat/fat free salad dressings

§  Mustard

§  Low Sugar Ketchup

§  Honey

§  Pure maple syrup

§  Non-fat frozen yogurt (under 24 grams of carbs per serving)

§  Low fat, low carb ice cream or bars (under 24 grams of carbs per serving)

§  Light mayonnaise

§  Light sour cream

§  Light Cream cheese

§  Butter (in small amounts)

§  Whole milk or 2% milk

§  Pure fruit jams

§  Dark chocolate (70% cocoa or higher)

§  Corn tortillas

§  Corn – no added sugar

§  Baked corn tortilla chips

§  Popchips

§  Air popped popcorn

§  Dill pickles

§  Cookies made entirely with whole grain/whole wheat and only positive/neutral foods

§  All other condiments, sauces or accompaniments that have little nutritional value

   

Negative Foods

Subtract 2 points for each serving

(excluding the 2 freebie servings per week) consumed on this list.

There is No Maximum on how many negative points can be accrued. 

You know your body:  please put anything else on your personal negative food list that is not good for you!

Keep in mind:  none of this should overrule doctor’s orders for you!

§  Sugary or low fiber cereal

§  White bread, pasta, rice, bagels or tortillas

§  Bakery items (muffins, cake, pie, donuts)

§  Deep fried foods

§  Soda and Diet Soda – all kinds

§  Drinks with added sugar (including processed store bought juices)

§  Imitation maple syrup

§  Flavored syrups

§  Mayonnaise

§  Sour Cream

§  Cream cheese

§  Ice cream or yogurt with more than 20 carbs per serving

§  Chips: potato, corn, Fritos, Cheetos, Doritos etc.

§  Crackers of any kind (unless they are 100% whole grain/wheat)

§  Cookies (excluding cookies made entirely with whole wheat/grains and positive/neutral foods only)

§  Milk Chocolate

§  Candy

§  Sugar – including evaporated cane juice

§  Movie theater popcorn

§  High sugar or high carb bars with more than 20 grams of carbs

§  Processed meats: hot dogs, fish sticks, chicken nuggets, etc.

§  High fat meats: sausage, bacon, etc.

§  High fat dressings: ranch, blue cheese, Caesar, thousand island, etc.

§ Sauces – High fat and sodium variety

§  Alcoholic beverage

§  Enriched wheat flour (simply means white flour)