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Whole Foods Diet Food Lists Cheat Sheet by

Green=Good, Yellow=Caution, Red=Avoid
foods     dietary

Fresh Whole Fruit Choices

Apple
Applesauce
Apricots,
Blackberries
Blueberries
Cantaloupe
Cherries
Dates
Figs
Grapefruit
Grapes
Honeydew melon
Kiwi
Mandarin oranges
Mango
Nectarine
Orange
Papaya
Peach
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Tangerines
Watermelon

Meat Choices

Beef
Canadian bacon
Center loin chop
Chicken
Corned beef
Cornish hen
Duck
Flank steak
Goose
Ground beef (lean)
Ham
Pork
Poultry
Prime rib (trimmed)
Round
Sirloin
Tenderloin
Turkey
Roast
Short ribs
Steak
Not to exceed 5g of fat per oz
 

Vegetable Choices

Artichoke
Asparagus
Bean sprouts
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Green onions or scallions
Greens
Green beans
Kohlrabi
Leeks
Mushrooms
Okra
Onions
Pea Pods
Peppers
Radishes
Salad greens
Salsa & picante sauce
Sauerkraut
Spinach
Squash
Tomatoes
Turnips
Water chestnuts
Watercress
Zucchini

Fish & Shellfish Choices

Catfish
Clams
Cod
Crab
Flounder
Haddock
Halibut
Herring
Lobster
Oysters
Salmon
Sardines
Scallops
Shrimp
Trout
Tuna
 

Cheese Choices

Cheddar
Cottage cheese
Reduced fat cheddar
Parmesan
Feta
Mozzarella
Ricotta

Fruit Juice Choices

Apple juice/­cider
Cranberry juice cocktail
Fruit juice blends
Grape juice
Grapefruit juice
Orange juice
Pineapple juice
Prune juice
Choose 1/2c to 1c of 100% fruit juice with no sugar

Beverages

Beer (8 oz)
Wine (3-4 oz)
Hard Liquor (1 oz)
Non-diet Soft Drinks (8 oz)

Carboh­ydrates

Breads
Bagel
Bread
Cereals
Crackers
English muffin
Hot dog or hamburger bun
Pasta
Pita
Popcorn
Roll
Tortilla
Waffle
Consume only 5 carb choice­s/day from this group (1 carb =15 grams Total CHO)
 

Best Fat Choices

Avocado
Oil (canola, olive, peanut)
Olives
Nuts
Peanut butter
Sesame seeds
Tahini paste
6 servings Monoun­sat­urated Fats per day

Polyun­sat­urated Fat Choices

Margarine
Mayonnaise
Oil (corn, safflower, soybean)
Salad dressing
Avoid saturated animal fat found in meat & dairy products;
eat low-fat meats, milk & cheeses.

Starchy Fruits & Vegetable Choices

Baked beans
Banana
Corn
Lentils
Lima beans
Peas
Plantain
Potato
Squash, winter
Yam

Red-Light Foods Choices

• NO additional bread or cereals
• NO additional puddings or ice cream
• NO cookies (dry or sweet), cake, or pastry unless you drop 2 CHO choices
• NO thick sauces or thick soups unless you drop 1 CHO choice
• NO sugar, syrup, chocolate, sweets, coca, honey, jam unless you drop 1 CHO choice
• NO additional alcoholic drinks, sweetened fruit drinks, or sugar-­swe­etened carbonated beverages
Foods in this group should be avoided

Download the Whole Foods Diet Food Lists Cheat Sheet

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