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The Good Foods

These are all foods which will be beneficial in your diet by eliminating sugars and flours.

 
COLUMN A:
PROTEIN
4 oz for women
5 oz for men 		COLUMN B:
FRUIT
Serving size as specified 		COLUMN C:
VEGETABLES
(1 cup) 		COLUMN D:
STARCH
(1 cup)

MEAT
beef
goat
lamb
mutton
pork
game meats
chicken
2 eggs
turkey
duck
game birds
mollusks
    (clams, etc)
crustaceans
    (shrimp, etc.)
saltwater fish
   (19 families)
freshwater fish
   (13 families)
1 cup beans
1 cup quinoa
1 cup buckwheat

Men can have 6 oz of fish

DAIRY
may be substituted at breakfast/snack for 1/2 serving of protein
1 cup milk
1/2 cup cottage cheese
1 cup yogurt
1 cup buttermilk
1 cup goat milk

1 apple
½ C applesauce
1 pear
3 apricots
1 nectarine
1 peach
3 medium plums
1 cup berries
½ cantaloupe (gourd)
1/4 honeydew (gourd)
1 C watermelon (gourd)
1 C cranberries
1 C blueberries
3 kiwi
1 C pineapple
1 C rhubarb
1 grapefruit
2 tangerines
1 orange
3 lemons or limes

asparagus
onions
beets
chard
spinach
beans:
   yellow/green/wax
   snow peas
   sprouts
artichoke
bok choy
broccoli
brussel sprouts
cabbage - Chinese -
coleslaw
cauliflower
collards
radishes
rutabaga
turnips
watercress
carrots
celery
parsley
chicory
endive
escarole
lettuce
romaine
mushrooms
bamboo shoots
okra

NIGHTSHADE
eggplant
peppers
pimento
tomato

GOURD
cucumber/pickles
yellow squash
zucchini

GRASS FAMILY
amaranth
rolled barley
brown rice
cream of brown rice
millet
oat bran (1/3 C raw)
oat groats
oatmeal
rye
cream of rye
buckwheat

BEANS
beans
peas
chickpea
jicama

OTHER FORMS
white potato (nightshade)
sweet potato
tapioca
winter squash (gourd)
pumpkin (gourd)
quinoa
quinoa flakes, rolled
water chestnuts

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