Whole Foods Diet Food Lists
Green-Light Foods: GO!
Fruit ChoicesWhen possible, 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 ChoicesChoose 1/2c to 1c of 100% Apple juice/cider Cranberry juice cocktail Fruit juice blends Grape juice Grapefruit juice Orange juice Pineapple juice Prune juice | Vegetable ChoicesArtichoke 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 ChoicesNo more than 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 ChoicesClams Cod Crab Flounder Haddock Halibut Lobster Trout Tuna Herring Oysters Salmon Catfish Sardines Scallops Shrimp Cheese ChoicesCheddar Cottage cheese Reduced fat cheddar Parmesan Feta Mozzarella Ricotta |
Yellow-Light Foods: CAUTION!
CarbohydratesRemember: Consume only 5 carb choices BreadsBagel Bread Cereals Crackers English muffin Hot dog or hamburger bun Pasta Pita Popcorn Roll Tortilla Waffle Starchy Fruits & VegetablesBaked beans Banana Corn Lentils Lima beans Peas Plantain Potato Squash, winter Yam BeveragesBeer (8 oz) Wine (3-4 oz) Hard Liquor (1 oz) Non-diet Soft Drinks (8 oz) | The Best Fat Choices6 servings per day Monounsaturated FatsAvocado Oil (canola, olive, peanut) Olives Nuts Peanut butter Sesame seeds Tahini paste Polyunsaturated FatsMargarine Mayonnaise Oil (corn, safflower, soybean) Salad dressing Avoid saturated fat, which is animal fat |
Red-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 |
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