Nutritious Food

A diet high in nutrients is the key to good health. Use the following table as a guide when deciding which types of food to include in your diet and which ones to avoid in order to maintain good health.

Types of Food	Foods To Avoid	Acceptable Foods
Beans	Canned pork & beans, canned beans with salt or preservatives, frozen beans.	All beans cooked without animal fat or salt.
Beverages	Alcoholic drinks, coffee, cocoa, pasteurized and/or sweetened juices and fruit drinks, sodas, tea (except herbal teas).	Herbal teas, fresh vegetable and fruit juices, cereal grain beverages (often sold as coffee substitutes), mineral or distilled water.
Dairy Products	All soft cheeses, all pasteurized or artificially colored cheese products, ice cream.	Raw goat cheese, nonfat cottage cheese, kefir, unsweetened yogurt, goat's milk, raw or skim milk, buttermilk, rice milk, all soy products.
Eggs	Fried or pickled.	Boiled or poached (limit of four weekly).
Fish	All fried fish, all shellfish, salted fish, anchovies, herring, fish canned in oil.	All freshwater white fish, salmon, broiled or baked fish, water-packed tuna.
Fruits	Canned, bottled, or frozen fruits with sweeteners added; oranges	All fresh, frozen, stewed, or dried fruits without sweeteners (except oranges, which are acidic and highly allergenic), unsulfured fruits, home-canned fruits.
Grains	All white flour products, white rice, pasta, crackers, cold cereals, instant types of oatmeal and other hot cereals.	All whole grains and products containing wide grains: cereals, breads, muffins, whole-grain crackers, cream of wheat or rye cereal, buckwheat, millet, oats, brown rice, wild rice. (Limit yeast breads to 3 servings per week.)
Meats	Beef; all forms of pork; hot dogs; luncheon meats; smoked, pickled, and processed meats; corned beef; duck; goose; spare ribs; gravies; organ meats.	Skinless turkey and chicken, lamb. (Limit meat to three 3-oz servings per week.)
Nuts	Peanuts; all salted or roasted nuts.	All fresh raw nuts (except peanuts).
Oils (fats)	All saturated fats, hydrogenated margarine, refined processed oils, shortenings, hardened oils.	All cold pressed oils: corn, safflower, sesame, olive, flaxseed, soybean, sunflower, and canola oils; margarine made from these oils; eggless mayonnaise.
Seasonings	Black or white pepper, salt, hot red peppers, all types of vinegar except pure natural apple cider vinegar.	Garlic, onions, cayenne, Spike, all herbs, dried vegetables, apple cider vinegar, tamari, miso, seaweed, dulse.
Soups	Canned soups made with salt, preservatives, MSG, or fat stock, all creamed soups.	Homemade (salt- and fat-free) bean, lentil, pea, vegetable, barley, brown rice, onion.
Sprouts & Seeds	All seeds cooked in oil or salt.	All slightly cooked sprouts (except alfalfa, which should be eaten raw and washed thoroughly, wheatgrass, all raw seeds.
Sweets	White, brown, or raw cane sugar, corn syrups, chocolate, sugar candy, fructose (except that in fresh whole fruit), all syrups (except pure maple syrup), all sugar substitutes, jams and jellies made with sugar.	Barley malt or rice syrup, small amounts of raw honey (do not give to young children and babies), pure maple syrup, unsulfured black strap molasses..
Vegetables	All canned or frozen with salt or additives.	All raw, fresh, frozen (no additives), or home-canned without salt (undercook vegetables slightly).