One of the most important parts of maintaining a good diet is having the know-how to do so. This is why we’re sharing with you two long food lists, one of nutritious foods and another one of junk foods, so that you know what to eat and what to avoid. At the bottom of this article you’ll find important links that guide you towards other articles on various topics, including:
- Detailed discussions of what makes foods healthy or unhealthy.
- Excellent foods that are worth discussing in more detail.
- Analyses of different diets and snacks.
- MAF-approved breakfast, lunch, dinner, and dessert recipes.
Foods to eat and avoid: “YES” and “NO” Foods
Note: These lists of foods are different in important ways (but similar) to those for people taking the Two-Week test.
YES Foods
These are OK to eat on a daily basis, provided you do NOT have signs and symptoms of Carbohydrate Intolerance.
PLANTS
- Raw and cooked vegetables: Tomato, onion, garlic, lemon and lime, greens such as spinach, kale, chard, and all lettuces, broccoli, cauliflower and Brussels sprouts (for those with thyroid dysfunction, cabbage-family veggies are best eaten thoroughly cooked), carrots, zucchini, etc.
- Legumes: Beans, lentils, fava beans, peas, chickpeas, peanuts, etc.
- Tree nuts (and nut butters): Macadamia, almond, walnut, for example. (Does NOT include peanuts or cashews).
- Coconut: cream, oil, milk and flour.
- Some cereals: Rice, including wild rice, brown rice, white rice, basmati rice, etc. Whole wheat including, farro, bulgur, khorasan, millet, etc. Whole oats. (All cereals should be eaten only in moderation.
- Quinoa: Includes quinoa seeds and all products (e.g. quinoa pasta). Should be eaten only in moderation.
- Potatoes: Any kind (russet, red, blue, etc.). Should be eaten only in moderation.
- Fruits and berries: Bananas, apples, pears, oranges, grapefruits grapes, blueberries, strawberries, cranberries grapefruit, watermelon, cantaloupe, honeydew.
- Melon: Watermelon, cantaloupe, melon, etc.
- Tofu: Includes Tempeh, miso, etc.
MEAT
- Beef: Look for organic, grass-fed varieties.
- Turkey: Organic.
- Lamb: Look for organic, grass-fed varieties.
- Fish: Wild-caught cold water fish (tuna, salmon, etc) are best.
- Eggs
- Shellfish
- Mayonnaise
DAIRY
- Unprocessed Hard Cheeses: Cheddar, asiago, parmesan, etc.
- Unprocessed Soft Cheeses: Feta, brie, camembert, mozzarella, etc.
- Creams: Heavy cream, sour cream, full-fat crème fraiche.
- Yoghurt and kefir: All kinds (Greek, etc.).
FLUIDS
- Vegetable Juice.
- Carrot Juice.
- Coffee or tea: If you usually drink it.
- Honey: As long as it is organic and minimally processed/unprocessed.
- Oils: Avocado, coconut, and olive oil are better than corn, safflower, or canola.
- Vinegar: Includes balsamic vinegar.
- Pure, distilled spirits: Small amounts of gin, vodka, whiskey, etc.
- Carbonated water: And unsweetened seltzer or tonic water.
- Dry red wines: Cabernet Sauvignon, Merlot, Pinot Noir, Cab Franc, Shiraz/Syrah, Chianti.
- Dry white wines: Chardonnay, Pinot Grigio, Sauvignon Blanc.
NO Foods
These foods are NOT conducive to the body’s health, and should be eliminated from the diet.
PLANTS
- All sugar products: Except honey. Includes basically anything with sugar, agave, fructose, crystals (e.g. beet crystals), cane, extract, or syrup in its ingredient list.
- Sweets and desserts: Cake, cookies, ice cream, muffins, candy, gum, breath mints.
- All non-caloric sweeteners (natural and non-natural): Includes stevia, xylitol, erythritol, aspartame, splenda, etc.
- Many canned and prepared veggies: Read the labels to make sure they don’t contain hidden sugars!
- Bread: Sliced bread or rolls of any kind (whole-grain, multi-grain, flaxseed, rye, gluten-free, etc).
- Pasta: Of any kind or any flour.
- Corn: Bread, tortillas, etc.
- Crackers: Includes chips, rice cakes, and similar foods.
- Packaged Energy bars: And all packaged foods promoted as fuel for athletes.
- Ketchup and other sauces: They often contain hidden sugars.
MEAT
- Processed meats: Sausage, pastrami, salami, pepperoni, etc.
- Smoked products: Jerky (beef, buffalo, etc), smoked fish.
- Many canned and prepared meats: Read the labels to make sure they don’t contain hidden sugars!
DAIRY
- Milk: Especially low-fat and non-fat milk.
- Half-and-half.
- Processed cheeses: Stay away from pre-sliced, single-serving, pre-shredded, high-value corporate branding, etc.
FLUIDS
- Fruit Juice: Any kind: orange, berry, watermelon, etc.
- All soda: Includes diet and non-diet soda.
- All diet drinks: Diet shakes, etc.
- “Enhanced” Beverages: Vitamin water, mineral water with “health” additives.
- Sports drinks: Gatorade, Powerade, etc.
Food-Related Articles, Recipes, and More.
These articles discuss the principles of healthy eating, popular diets and how they impact health, and healthy recipes that can be included in the diet of just about anyone!
Healthy Foods
- Plant food update
- 5 “superfoods” for the training table
- Best and Worst Meats to eat
- Nuts for your health
- Healthy snacks & travel foods
How to eat more healthy
- What’s the real mediterranean diet?
- What really is “junk food”?
- The search for Healthy Food
- Slow dinner
