This list was created at the request of some of my patients and friends. Please don’t pick it apart. It’s neither an exhaustive nor a perfect list. Depending on your goals (weight loss, longevity, performance) different foods have different values. For example, if you’re trying to maximize athletic performance, quinoa, steel cut oats, and protein shakes might be a good choice but if you are trying to lose weight and aren’t terribly active, then these choices are probably less good. So this chart is a ballpark estimate for us to deviate from and not hard and fast rules for everyone, all the time.
The blue column on the right contain foods that have been shown to be have positive health benefits and should be maximized. I think of these as medicine, but insurance doesn’t cover it, but they probably should. Consider any increase in grocery bills a co-pay.
Green foods are generally healthful and basically difficult to overdo. Yellow foods may have beneficial qualities or are delicious with only minor downside, but these can be overdone. Finally, red foods are those that we should reserve for special occasions. I define this as occasions like Christmas, Thanksgiving, New Year’s, 4th of July, Shark Week, and The Superbowl. If your diet allows for a “cheat day” then this would be a good time to eat these foods as well. Occasions that don’t qualify are things like co-worker’s birthdays, religious holidays (from religions other than your own), NBC’s Thursday night Must-See-TV, and Toyotathon.
Personally, I loosen up my food choices when I am at restaurants or at friend’s houses but rarely go completely off the rails. For instance, I’ll get a side of fries with my steak and a Bloomin Onion at The Outback but won’t ever order the never-ending pasta bowl at the Olive Garden. Also, if I never go to an Olive Garden again it will be too soon. Also, Olives grow on trees and so even the name “Olive Garden” is based on bullshit, much like most of the menu. The Outback Steakhouse on the other hand is a delightful dining experience and I hope one opens near me soon.
Above, you can see my basic food decision tree that helped guide my list below and most of my food decisions.
Finally, there are some substances we all should try to avoid all of the time, unless it’s an emergency situation or something. They are listed in black at the end of the “Red” list. Anywho, here you go. Enjoy.
| RED (RARELY CONSUME) | YELLOW (MODERATION) | GREEN (NO RESTRICTIONS) | SUPER-FOODS | |
| SUGAR
WHOLE WHEAT FLOUR WHITE FLOUR SPORTS DRINKS JUICES COFFEE SWEETENERS BEER (IN EXCESS) WHITE WINE DRIED FRUITS BREAKFAST CEREAL POP TARTS PASTA FLOUR TORTILLAS WHITE POTATOES DELICIOUS PROCESSED SNACKS LIKE CHEETOS PRETZELS CANDY HIGH FRUCTOSE CORN SYRUP VEGETABLE OILS (OTHER THAN OLIVE AND GRAPESEED) JAMS AND JELLIES SWEETENED ALCOHOLIC DRINKS (MARGARITAS, MAITAI’S, RUM AND COKES, GIN AND TONICS ETC) FAST FOOD SWEETENED SALAD DRESSING SPAM AND OTHER CANNED MEATS BREAD SWEETENED BBQ SAUCE MICROWAVE POPCORN
XXX Never Consume XXX
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OATS (STEEL CUT)
GRAPES PEACHES CHERRIES PLUMS REGULAR YOGURT RED WINE VODKA WHISKEY TEQUILA RUM GIN CORN TORTILLAS PROTEIN POWDER PROTEIN BARS CHEESE BACON GRAIN FED BEEF TUNA KING MACKEREL SEA BASS CATFISH TILAPIA GROUPER SWORDFISH CORN CORN TORTILLAS REFRIED BEANS BEAN/LENTIL AND OTHER GLUTEN FREE PASTA JAR TOMATO SAUCE WHITE RICE BROWN RICE QUINOA POLENTA DELI MEAT BLUE CHEESE DRESSING RANCH DRESSING ITALIAN DRESSING SALSA (JAR) HOMEMADE POPCORN DIET SODA LOW FAT DAIRY NON FAT DAIRY PORK RINDS APPLES ORANGES GRAPEFRUIT WATERMELON ARTIFICIAL SUGARS
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CARROTS
BLACK TEA SPARKLING WATER SPAGHETTI SQUASH BUTTERNUT SQUASH ZUCCHINI ONIONS ALL BEANS PEAS TOMATOES EGGPLANT PEPPERS LETTUCE PARSNIPS ALMOND FLOUR HEAVY CREAM (ORGANIC) ORGANIC TOFU SALT + SPICES ICED TEA UNSWEETENED GRASS FED BEEF SHRIMP CRAB SCALLOPS ORGANIC PORK SOUR CREAM FULL FAT COTTAGE CHEESE FULL FAT GREEK YOGURT FULL FAT CREAM CHEESE FULL FAT PICKLES SALSA (HOMEMADE) MUSTARD MAYONNAISE ALMOND BUTTER PEANUT BUTTER (ORGANIC, WITH NO SUGAR ADDED) GRASSFED BUTTER CHICKEN, DUCK, TURKEY (ORGANIC IS BEST) HUMMUS LENTILS SPARKLING WATER MONKFRUIT (SWEETENER) DARK CHOCOLATE (HIGH COCOA) RICE CAKES VEGETABLE JUICE MCT OIL/POWDER SWEET POTATO HERRING MACKEREL (NOT KING) TROUT CHAR MAHI MAHI COD
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MUSHROOMS
SPINACH CABBAGE KALE BOK CHOY SWISS CHARD BROCCOLI CAULIFLOWER BRUSSELS SPROUTS GARLIC AVOCADOS WILD SALMON SARDINES KOMBUCHA SAUERKRAUT KIM CHI GREEN TEA WHEAT-GRASS GINGER LEMON WATER BERRIES BEETS GRASS FED BEEF BONE BROTH EXTRA VIRGIN OLIVE OIL COCONUT OIL COFFEE UNSWEETENED COCOA POWDER (UNSWEET) APPLE CIDER VINEGAR (ORGANIC) BROCOLLI SPROUTS TUMERIC COCONUT SEAWEED EGGS (ORGANIC) CINNAMON NUTS
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