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)
