Meats and Poultry
✅ Great options: Lamb; mutton; rabbit; turkey; Liver; pheasant
🚫 Avoid: Bacon; beef; buffalo; chicken; Cornish hens; duck; goose; ham; heart; partridge; pork; veal; venison; quail
Seafood
✅ Great options: Tuna; cod; grouper; hake; mackerel; monkfish; ocean perch; pickerel; pike; porgy; rainbow trout; red snapper; sailfish; sardine; sea trout; shad; snail; sturgeon; Bluefish; carp; catfish; caviar; herring (fresh); mussels; salmon; scallop; shark; silver perch; smelt; snapper; calamari; swordfish; tilefish; weakfish; whitefish; white & yellow perch
🚫 Avoid: Anchovy; barracuda; beluga; bluegill bass; clam; crab; crayfish; eel; flounder; frog; haddock; herring (pickled); lobster; salmon, smoked; octopus; oysters; sea bass; shrimp; sole; striped bass; turtle; yellowtail
Dairy & Eggs
✅ Great options: Cottage cheese; farmer; feta; goat cheese & milk; kefir; mozzarella; ricotta; sour cream; yogurt; Casein; cheddar; Colby; cream cheese; edam; Emmenthal; gouda; Jarlsburg; Monterey jack; Munster; skim or 2% milk ???; soy milk & cheese; Swiss; whey
🚫 Avoid: Bacon; American cheese; blue cheese; brie; butter ???; buttermilk; camembert; ice cream; parmesan; provolone; sherbet; whole milk
Oils & Fats
✅ Great options: Olive oil (virgin cold-pressed); Cod liver oil; flaxseed oil; peanut oil.
🚫 Avoid: Bacon; Canola oil; corn oil; cottonseed oil; safflower oil; sesame oil; sunflower oil
Nuts & Seeds
✅ Great options: Nuts, chestnuts; peanuts; peanut butter; walnuts; Almond butter; nuts – almond, Brazil, cashews, hickory, litchi, macadamia, pignola, pistachio
🚫 Avoid: Nuts, chestnuts; peanuts; peanut butter; walnuts; Almond butter; nuts – almond, Brazil, cashews, hickory, litchi, macadamia, pignola, pistachio
Beans & Legumes
✅ Great options: Beans – navy, pinto, red, soy; lentils, green; Beans – broad, cannellini, copper, northern, green, jicama, snap, string, tamarind, white, domestic, red, green, pods; peas – green, pods
🚫 Avoid: Beans – aduke, azuki, black, fava, garbanzo, kidney, lima; peas, black-eyed
Cereals
✅ Great options: Millet; oat bran; oatmeal; rice bran; rice, puffed; ryeberry; spelt; Barley; cream of rice; cream of wheat; familia; farina; grape nuts; seven-grain; shredded wheat; soy flakes; soy granules; wheat bran; wheat germ
🚫 Avoid: Buckwheat; cornflakes; cornmeal; kamut; kasha
Breads & Muffins
✅ Great options: Brown rice bread; Essene & Ezekiel bread; fin crisp; millet; rice cakes; 100% rye bread; rye crisps; rye vita; soy flour bread; sprouted wheat bread; wasa bread; Bagels, wheat; durum wheat; gluten-free bread; high-protein bread; ideal flat bread; matzos, wheat; multi-grain bread; oat bran muffins; pumpernickel; spelt bread; wheat bran muffins; whole wheat bread
🚫 Avoid: Corn muffins
Grains & Pasta
✅ Great options: Flour – oat, rice, rye, sprouted wheat; rice – basmati, brown, white, wild; Couscous; flour – bulgur wheat, durum wheat, gluten, Graham, spelt, white, whole wheat; pasta – semolina, spinach; quinoa
🚫 Avoid: Buckwheat kasha; flour – barley; pasta – artichoke; soba noodles, corn
Vegetables
✅ Great options: Beet leaves; beets; broccoli; cauliflower; celery; collard greens; cucumber; dandelion; eggplant; garlic; kale; mushroom, maitake; mustard, greens; parsley; parsnips; potatoes, sweet; sprouts, alfalfa; tofu; yams, all types; Arugula; asparagus; bamboo shoots; bok choy; cabbage – Chinese, red, white; caraway; carrots; chervil; chicory; coriander; daikon; endive; escarole; fennel; fiddlehead ferns; ginger; horseradish; kohlrabi; leek; lettuce – bibb, Boston, iceberg, mesclun, romaine; mushroom – abalone, domestic, portobello, shiitake, tree, oyster, enoki; okra; olives – green, Greek, Spanish; onions – green, red, Spanish, yellow; potatoes – red, white; pumpkin; radicchio; rappini; scallion; seaweed; snow peas; spinach; sprouts, Brussels; squash, all types; Swiss chard; tomato; turnips; water chestnut; watercress; zucchini
🚫 Avoid: Artichoke – domestic, Jerusalem; avocado; corn – white, yellow; lima beans; olives, black; peppers – green, jalapeno, red, yellow; radishes; sprouts – mung, radish
Fruits
✅ Great options: Cherries; cranberries; figs; gooseberries; grapes – black, concord, green, red; grapefruit; kiwi; lemons; loganberries; pineapples; plums – dark, green, red; Apples; apricots; blackberries; blueberries; Boysenberries; currants – black, red; dates; elderberries; limes; melon – canang, cantaloupe, casaba, Christmas, honeydew, musk, Spanish, watermelon; nectarines; papayas; peaches; pears; plantains; prunes; raisons; raspberries; strawberries; tangerines
🚫 Avoid: Bananas; coconuts; guava; mangoes; oranges; pomegranates; prickly pears; rhubarb; starfruit
Juices & Fluids
✅ Great options: Cabbage; carrot; celery; cherry, black; cranberry; grape; papaya; Apple; apple cider; apricot; cucumber; grapefruit; pineapple; prune; water (with lemon); vegetable juice (corresponding with highlighted vegetables).
🚫 Avoid: Oranges
Spices
✅ Great options: Curry; garlic; horseradish; miso; parsley; Agar; arrowroot; basil; bay leaf; brown rice syrup; cardamon; carob; chervil; chive; chocolate; cinnamon; clove; coriander; cream of tartar; cumin; dill; dulse; honey; kelp; mint; molasses; mustard (dry); nutmeg; paprika; peppermint; rosemary; saffron; sage salt; savory; soy sauce; spearmint; tamari; tamarind; tarragon; thyme; turmeric; vanilla; vinegar – apple, balsamic, red wine; wintergreen
🚫 Avoid: Allspice, almond extract; anise; barley malt; capers; cornstarch; corn syrup; gelatin, plain ground; pepper – black, cayenne, peppercorn, red flakes, white; vinegar, white
Condiments
✅ Great options: Jam & jelly (acceptable fruits); mayonnaise, mustard
🚫 Avoid: Ketchup; pickles – kosher, sweet, sour; relish; Worcestershire sauce
Herbal teas
✅ Great options: Alfalfa; burdock; chamomile; echinacea; ginger; ginseng; green tea; hawthorn; licorice root*; rose hips; strawberry leaf; Catnip; cayenne; chickweed; dandelion; ding quai; elder; goldenseal; horehound; mulberry; parsley; peppermint; raspberry leaf; sage; Saint-John’s wort; sarsaparilla; slippery elm; spearmint; thyme; white oak bark; yarrow; yellow dock
🚫 Avoid: Aloe; coltsfoot; corn silk; fenugreek; gentian; hops; linden; mullein; red clover; rhubarb; senna; Shepherd’s purse; skullcap
Miscellaneous Beverages
✅ Great options: Coffee; green tea; Beer; Seltzer water; soda, club; wine – red, white
🚫 Avoid: Liquor, distilled; sodas; black tea