This document provides nutrition and food recommendations. It suggests eating colorful fruits and vegetables raw or lightly cooked, and watching fruit intake due to carbohydrates. Iceberg lettuce is recommended against due to low nutrients, while spinach and romaine are recommended. Lean meats and fish are suggested, avoiding fried options. Low-fat dairy like skim milk is recommended over full-fat. Specific healthy foods are listed in categories like proteins, breads, and dairy.

1. Here are some basics before we get to the food. First of all let me say any fruits or vegetables are
OK by me with any meal. The only suggestions I have here is that you eat colorful fruits and vegetables
as close to their raw state as possible; and make sure to watch at what time your eating fruit because of
the carbohydrates contained in them. An example a better choice on a salad would be spinach or
romaine instead of the iceberg that it comes with. Reason being is that iceberg has no nutrients; whereas
spinach and romaine have plenty (see the comparison below).
Spinach Iceberg Lettuce
Vitamin A 95% water
Beta Carotene Only trace amounts of nutrients
Vitamin B1 (Thiamine) Less fiber
Vitamin B2 (Riboflavin) Less crunch
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin Bc (Folate)
Vitamin C
Vitamin E
Vitamin K
The same goes for cauliflower versus broccoli. Cauliflower’s white, which equals bad, whereas broccoli
is a deep green which equals good.
As far as meats and fish go, just keep them lean. Chicken and turkey are almost always good unless
its dark meat, fried, or is processed (extra salts and chemicals). Also if you can trim the extra fat or skin
off your meat before you cook it. That right there can save you lots of unnecessary fat calories. Fish is
usually good just watch how it’s cooked. Chances are at a restaurant like Fridays or Outback the chicken
and fish aren’t going to be as healthy as they may seem. Words like grilled or smoked or baked are fine
but words like battered, glazed, or even marinated can sometimes mean unwanted calories. Also don’t
forget eggs! If you use the egg whites its all protein in there the fat and cholesterol is in the yellow yolk.
That’s an easy way to get some protein in the morning or even as a snack in the hardboiled or egg salad
form (fat free, low sugar, mayo). Also with eggs, you can easily sneak vegetables and low fat cheese for
added protein and calcium (two things known to help reduce body fat). Most lunchmeats contain a high
amount of sodium and should be reserved for 3-4 times a week. Newer lunchmeats however, tend to
show you the nutritional facts on the package and are sometimes made with lower sodium and leaner
cuts. Healthy Choice lunchmeat is one of them.
As for dairy it should be included in your diet because of the fact that the correct dairy products can
help reduce body fat. Skim milk and foods made with skim milk is almost always a better choice. Some
reduced fat cheeses add sugar so always remember to look on the back of the package for the facts. That
pretty much goes for any product that says it has a reduced fat content. If they cut the fat they usually
add sugar to make up for taste. At that point it’s a catch 22. Notorious products for this behavior are
dressings, yogurts, and cheeses. So choose wisely!

2. Here is a general easy reference guide for you to use when shopping. This will simply show you the
foods that you can have “GO” foods, and the ones that you can’t “NO” foods.
Protein
Healthy Weight "GO"
Enjoy baked, broiled,
grilled or steamed
Beef, ground (< 10% fat)
Beef, lean cuts
Calamari
Chicken, skinless
Clams
Crab
Fish, all fresh or frozen (canned in water)
Ham, lean
Lamb, lean
Lobster
Mussels
Octopus
Oysters
Pork, trimmed
Rabbit
Scallops
Shrimp
Tofu
Tuna, canned in water
Turkey, skinless
Venison
Overweight "NO"
Avoid breaded, fried,
deep fried or sautéed foods.
Bacon
Beef, fatty cuts
Beef, ground (> 10% fat)
Canadian bacon
Chicken (fried and/or with skin)
Chicken (buffalo wings)
Duck
Fish sticks
Hot dogs (pork, beef, turkey, chicken)
Jerky (beef/turkey)
Liver
Liverwurst
Pepperoni
Salami
Sausage
Seafood (canned in oil)
Turkey bacon
Turkey sausage
Vegetables
Healthy Weight "GO"
Enjoy baked, boiled,
broiled, raw, or steamed
Artichokes (and hearts)
Asparagus
Bamboo shoots
Bean sprouts
Beans (green, wax)
Bok choy
Broccoli
Cabbage
Carrots (raw)
Overweight "No"
Avoid breaded, fried,
deep fried or sauteed foods.
Avocados
Beets
Carrots (cooked)
Corn
Olives (packed in oil)
Parsnips
Pickles (sweet)
Potatoes (all types)
Pumpkin

3. Cauliflower
Celery
Chilies
Cucumbers
Eggplant
Greens (spinach, chard, kale)
Leeks
Lettuce
Mushrooms
Okra
Olives
Onion
Palm hearts
Peas
Peppers (all types)
Pickles (dill)
Radishes
Rutabagas
Snow Peas
Soybeans
Squash (all except Pumpkin)
Tomato sauce, paste
Tomatoes
Water chestnuts
Zucchini
Soups made with broth
and the above foods
Sweet Potatoes
Sweet Relish
Yams
Fruit
Healthy Weight "GO"
Apple
Apricots
Berries (blueberries,
strawberries,
raspberries, etc.)
Cantaloupe
Cherries
Grapefruit
Grapes (all types)
Honeydew
Kiwi
Melon
Nectarine
Orange
Palmello
Overweight "No"
Bananas
Candied fruit
Coconut
Dates
Dried fruit
Fruit juices
Fruit preserves
Fruit sauces
Mangoes
Marmalade
Persimmons
Plantains
Raisins

4. Papaya
Peach
Pear
Pineapple
Plum
Prickly Pear
Starfruit
Tangelo
Tangerine
Watermelon
Breads & Cereals
Healthy Weight "GO"
100% sprouted wheat
100% whole wheat
Multi-grain
Oat bran bread
Pita, whole wheat
Pumpernickel
Rye
Tortillas, whole wheat
Whole grain
All unsweetened
bran cereals
Muesli (low fat,
no sugar added)
Oat bran
Oats, oatmeal
Puffed wheat (unsweetened)
Rice Bran
Overweight "No"
Bagels (all types)
Biscuits
Bread (except those
on "Go" list)
Bread crumbs
Bread sticks
Breakfast cereals
(all types, hot or
cold, except those
on "Go" list)
Cakes
Chips (all types)
Cookies
Cornbread
Crackers (all types)
Croissants
Donuts
English muffins
Granola (all types)
Melba toast
Muffins (all types)
Pancakes
Pastries (all types)
Pita bread (white)
Popcorn
Popcorn cakes
Rice cakes
Rolls (dinner,
hamburger buns, etc.)
Tortillas (except those
on "Go" list)
Waffles

5. Starchy Foods
Healthy Weight "GO"
Barley
Beans (black, kidney,
red, garbanzo, etc.)
Buckwheat
Bulgur
Chickpeas
Couscous
Dahl
Lentils
Oats, oatmeal
(all types, no sugar)
Pasta, whole wheat
Peas (split,
black-eyed)
Rice (basmati,
bulgur, parboiled
brown, wild)
Overweight "No"
Beans (baked,refried)
Granola (all types)
Noodles, ramen-style
Pasta (white,
green, red)
Potatoes (all types)
Pretzels
Rice (white, fried,
spanish)
Soups (all types
except veg. broth)
Taco Shells
Dairy, Other
Healthy Weight "GO"
Cheese (fat free or low fat)
Cottage cheese (low fat)
Eggs, egg whites (boiled,
poached, scrambled/fried
with non-stick cooking
spray)
Egg substitute
Milk (1% low fat, fat free)
Mozzarella cheese (fat free)
Ricotta cheese (fat free)
Tofu
Yogurt (low fat, fat free, sugar free)
Overweight "No"
Cheese (hard or soft,
except as on "Go" list)
Cottage cheese (full fat)
Cream / half & half
Cream cheese (all types)
Frozen yogurt
Ice Cream
Milk (whole, 2% fat)
Mozzarella (full fat)
Sorbet (all types)
Sour cream (full fat)
Yogurt (full fat)
Beverages

6. Healthy Weight "GO"
Water (regular, mineral,
sparkling, sugar-free)
Bouillon
Coffee (regular, iced,
cappuccino, espresso,
latte; no sugar, fat
free milk)
Diet soda
Sugar free beverages
Hot cocoa mix (w/ water,
sugar free, fat free)
Tea (all types, no sugar)
Overweight "No"
Alcohol (beer, wine, mixed
drinks)
Beverages with sugar,
high fructose corn syrup
or other caloric sweeteners)
Sweets & Treats
Healthy Weight "GO"
Diet soda
Non-nutritive natural
or artificial sweeteners
Sugar free gelatin
Sugar free popsicles
Sugar free pudding
Overweight "No"
Candy bars
Chocolates
Honey
Jam/jelly
Marmalade
Molasses
Frozen treats (w/ sugar)
Soda (w/ sugar)
Syrup (all types)
Tofu frozen dessert
Condiments
Healthy Weight "GO"
Butter, butter substitute
(limit 1 pat per day)
Garlic
Ginger
Herbs
Horseradish
Hummus
Ketchup (1 T/day)
Lemon juice
Lime juice
Margarine (1 pat/day)
Overweight "No"
Bacon bits
Croutons
Lard
Mayonnaise (full fat)
Olives (packed in oil)
Peanut butter
Pickles (except dill)
Salad dressings (full fat
ranch, blue cheese,
thousand island, etc;
fat free honey mustard)

7. Mayonnaise (light,
fat free - 1T/day)
Mustard (lo-cal)
Oil (olive)
Olives (packed in water)
Onion
Parmesan, Romano cheese
(1T/day)
Pickles (dill)
Salad dressing
(lo-cal, fat free or
vinaigrette 4T/day)
Salsa (4T/day)
Sauerkraut
Shallots
Sour cream (low fat,
fat free)
Soy sauce
Spaghetti sauce (sugar
free)
Spices (all)
Tahini sauce
Sandwich spreads
Seeds (sunflower,
pumpkin, etc.)
Shortening (vegetable)
Sour cream (full fat)
Sweet pickle relish

8. Here is a list of specific Items I would recommend that you get. I put them in certain categories to make
it easier to keep track of.
Proteins
• Bumble bee solid white albacore tuna
• Healthy Choice lunchmeat or any other with at least a 2:1 protein to fat ratio (watch the salt)
• Look for “Lean” in the description
Breads and Cereals
• Pepperidge Farms 100% Whole Wheat Bread: This is the only one that does not contain high
fructose corn syrup.
• Tumoro’s 100% organic tortillas if you are in the mood for a wrap rather than a sandwich. Plus
you save 80 calories in the wrap at 120 versus 200 calories for two slices of even the healthiest
bread.
• Quaker Oats Weight control Oatmeal 7grams of protein 6 grams of fiber and less than 1 gram of
sugar
• Fiber One or Fiber one with Raisins cereal. If you eat this with half a banana or a ½ cup of
blueberries or any other fruit you will fill so much fuller throughout the day and have less of a
chance of overeating at lunch time especially if you follow it with a healthy snack like low fat
yogurt or cottage cheese three hours later.
• Super Pretzel Microwave snacks .This is a treat that can kill a craving in an acceptable manner
with 2 Tbl spoons of Tostitos medium con queso its only 200 calories 6 grams of protein and
about 3.5 grams of fat. Without the sauce its only 160 calories 5 grams of protein. Just be careful
because there is a lot of carbohydrate in here. Just check your 12 laws to see when it’s acceptable
to eat it.
Milk & Dairy
• Breakstones fat free cottage cheese
• Hearst Smart American cheese slices or Kraft fat free slices
• Skim milk
• Dannon Light & Fit yogurt sweetened with Splenda
• Dannon light Plain yogurt in the 32 oz container to mix fresh fruits and protein shakes for
smoothies with crushed Ice.
Here is an amazing resource that I use quite often. I think you will get a lot of benefit from this site
as it takes a lot of the guess work out of what you are eating.
http://www.thedailyplate.com/
I hope this helps and please let me know if you need more specific food items for your list. Just ask
and I will do my best. Good luck!