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Whole Foods Diet Food Lists

greenGreen-Light Foods: GO!

Fruit Choices

When possible,
choose fresh, whole fruit

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

Fruit Juice Choices

Choose 1/2c to 1c of 100%
fruit juice with no sugar

Apple juice/cider

Cranberry juice cocktail

Fruit juice blends

Grape juice

Grapefruit juice

Orange juice

Pineapple juice

Prune juice

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 and picante sauce

Sauerkraut

Spinach

Squash

Tomatoes

Turnips

Water chestnuts

Watercress

Zucchini

Meat Choices

No more than
5g of fat per oz

Beef

Round

Sirloin

Flank steak

Tenderloin

Roast

Steak

Ground beef (lean)

Corned beef

Short ribs

Prime rib (trimmed)

Pork

Ham

Canadian bacon

Tenderloin

Center loin chop

Boston butt

Poultry

Chicken

Turkey

Cornish hen

Duck

Goose

Fish & Shellfish Choices

Clams

Cod

Crab

Flounder

Haddock

Halibut

Lobster

Trout

Tuna

Herring

Oysters

Salmon

Catfish

Sardines

Scallops

Shrimp

Cheese Choices

Cheddar

Cottage cheese

Reduced fat cheddar

Parmesan

Feta

Mozzarella

Ricotta

yellowYellow-Light Foods: CAUTION!

Carbohydrates

Remember: Consume only 5 carb choices
per day from this group
(1 carb choice=15 gramt Total CHO)

Breads

Bagel

Bread

Cereals

Crackers

English muffin

Hot dog or hamburger bun

Pasta

Pita

Popcorn

Roll

Tortilla

Waffle

Starchy Fruits & Vegetables

Baked beans

Banana

Corn

Lentils

Lima beans

Peas

Plantain

Potato

Squash, winter

Yam

Beverages

Beer (8 oz)

Wine (3-4 oz)

Hard Liquor (1 oz)

Non-diet Soft Drinks (8 oz)

The Best Fat Choices

6 servings per day

Monounsaturated Fats

Avocado

Oil (canola, olive, peanut)

Olives

Nuts

Peanut butter

Sesame seeds

Tahini paste

Polyunsaturated Fats

Margarine

Mayonnaise

Oil (corn, safflower, soybean)

Salad dressing

Avoid saturated fat, which is animal fat
found in meat and dairy products;
eat low-fat meats, milk and cheeses.

redRed-Light Foods: Stop!

• 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

stoplightReturn to the Whole Foods Diet

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