Food Lists for F3R2

Good Food List

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Try to choose the majority of your foods from this list.  You get one point for every

good food choice you eat each day – up to 10 points per day.

It’s my personal opionion that it’s healthier to eat natural, un-processed foods & foods without chemicals versus low-fat/sugar/etc. foods that have artificial ingredients & chemicals in them. Since I’m in charge {heehe}, I’m adjusting the food list to coincide with my belief. So if you’re inclined to have mayo or sour cream, go for it. Just use a smaller portion instead of going crazy. If you can find a lighter, healthier version, by all means, use that. But I say; avoid artificial ingredients, chemicals & items whose names you can’t pronounce in favor of the ingredients your body knows how to process. Also, most food items have a healthier alternative, so get creative in your cooking; i.e. grill your shrimp with some spices as opposed to frying it in butter. It’s still delicious and waaaay more healthy. Also, a note on sugar: Sugar is hard to avoid & it's everywhere! Try to choose the healthiest option available, but if there's some sugar in an item, don't stress. Reading labels is the best way to ensure the sweetener they've used is on the approved list. And that’s what I have to say about that! J

Legumes – black-eyed peas, lentils, marrowfat peas, chickpeas, etc.

Beans -Black, Pinto, Navy, White, Lima, etc.

Oatmeal, Cream of Wheat, Cracked Wheat, Bruce’s Cereal, etc.
Nuts; Almonds, Cashews, Pistachios, Walnuts, Pecans, Peanuts, Filberts, etc.   Raw nuts are healthiest, be sure to check ingredients on any "roasted" or "dry roasted" types.  

Eggs, egg whites, or eggbeaters

100% whole grain breads: 100% Whole Wheat, Multigrain, Pumpernickel, Rye, Oat Bran, Buckwheat, Spelt, Sprouted grains, etc.

Brown Rice, Wild Rice

Whole Wheat Pasta

Quinoa/Buckwheat/Amaranth/Spelt/Millet/Couscous, etc.

Multi-grain crackers that are high in fiber &/or protein {i. e. - Food Should Taste Good Multigrain Tortilla Chips, Etc.}

Low sugar, high fiber cereal {Go Lean Kashi, All-Bran, Special K, Cheerios, Fiber One, Bran Chex, Bran Flakes}

Skim or 1% milk , Rice Milk, Almond Milk or Soy Milk

All fruits, including dried fruit {check the type of sugar used}

All vegetables except corn

Natural Salsa

Baked potato, red potatoes, yam or sweet potato

Hummus

Tuna

Chicken

Fish/Shrimp/Lobster

Lean Pork

Turkey/Turkey Bacon

Lean Beef

Lean Ham

Lunch meat considered low in fat

Cottage cheese

Greek Yogurt & All Natural Yogurt

Olive oil

Coconut oil
Natural dark chocolate {look for a minimum of 60% cacao} - in moderation

Air popped popcorn

Protein bars, Lara bars, Trio bars, etc. {low sugar, high protein, high fiber}

Peanut Butter, Almond Butter, other nut butters – all-natural, no hydrogenated oil
Home-made baked goods made with whole wheat {or brown rice, quinoa, millet, buckwheat, etc.} flours & approved sweeteners. i.e. zucchini muffins, pumpkin muffins, bran muffins, etc.

Daily Vitamin, RDA calcium supplement (From ages 9 through 18 years, the RDA for calcium is 1300 mg. because this period of growth is a critical time to build a greater bone mass that can help prevent osteoporosis. For adults aged 19 - 50, the RDA is 1000 mg. a day. After age 50, the RDA is 1200 mg)

{A note for our Gluten-intolerant friends – feel free to substitute Rice, Corn or other wheat-free products as necessary. Just remember that they need to follow the same rules as other foods – no MSG, hydrogenated oils, artficial sweeteners, etc.}

Bad Food List

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Subtract 2 points for EACH food you eat a day on this list. No Max.
A note regarding bad foods - you typically know what you're body doesn't respond well to. 
Add those items to this list. If you can make a healthy alternative to the bad food items, go ahead! Healthy treats are a good alternative and allow you to fulfill that sweet tooth without eating all the yucky fillers and garbage they add. If you find a healthy, yummy alternative - please share it with the rest of us!

Artificial sweeteners {splenda, sweet ‘n low, aspartame, etc.}

Refined White Sugar

High-fructose Corn Syrup, corn syrup & other similar sweeteners

Sugar cereal or low fiber cereal

White bread

White pasta

Fried foods

Bakery items, such as muffins, cake, or pie

Soda or other drinks with sugar

Ice Cream

Potato chips, Cheetos, Fritos, Doritos, Cheezits, crackers, ETC. 
Cookies with sugar {refined white, HFCS, etc.}

Chocolate candy

Bagels or donuts

High sugar or high carb bars 

Hot dogs

Hydrogenated oils of ANY kind

MSG – monosodiuim glutamate

You know your body … put anything else on this list that isn’t good for you!

Neutral Food List

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These foods won’t give or take points away. Be wise about the amounts, but it’s still up to you.

Stevia, Agave, Brown Rice Syrup, Evaporated Cane Juice, Brown Sugar & Honey

Corn and Corn products

Natural tortilla chips, corn tortillas /other natural corn products

Ak-Mak crackers or Nut-thins {check the labels still}

Cheese; Parmesan, Cheddar, Colby Jack, etc.

Natural Mayo, Sour Cream, Salad Dressings, etc.

Gum

White Rice – used occasionally in smaller amounts {Brown Rice still has more fiber and nutrients, so try to use that 8 out of 10 times}.

Natural, No sugar added Frozen Yogurt (not sugar-free, as in sweetened with fake, chemical sugar)

94% fat free microwave popcorn