Food group Eat this Not that
Grains Sprouted grain bread, 100% whole wheat bread, brown rice, quinoa, 100% whole wheat/whole grain pasta, old-fashion oats (no added flavor/sugar), plain popcorn White bread, honey wheat, multigrain bread (anything that isn’t 100% whole wheat), white rice, cereal with added sugar, instant oatmeal
Protein Turkey, chicken, lean beef, fish, eggs, beans, lentils, nuts, nut butter (with no sugar in the ingredient list) Honey-roasted meats, anything frozen or canned with added sugars, honey roasted nuts, nut butters with sugar in the ingredient list
Fruit Fresh fruit, canned fruit in own juice or water, dried fruit (with no added sugar – check ingredients list) Chocolate-covered fruits, dried fruits (with added sugars), canned fruits in syrup or light syrup, yogurt-covered fruits
Dairy Plain, nonfat or low-fat milk and yogurt, cheese, unsweetened nondairy milks (plain or vanilla, almond, cashew, coconut, rice, soy) Flavored yogurts, milkshakes, ice cream, flavored milks and creamers
Nonstarchy vegetables Fresh vegetables, frozen vegetables, low-sodium canned vegetables Vegetables with added sugars in sauces or seasoning, honey-glazed
Starchy vegetables Corn, potatoes (sweet and white), peas, beans, winter squash Candied yams, baked beans
Add-ons and cooking ingredients Fresh or dried herbs and spices (rosemary, cumin, sage, turmeric, cayenne, thyme, chili powder, onion powder, oregano, parsley, paprika, cilantro, cinnamon, sea salt and iodized salt, black pepper), mustard and Dijon mustard, apple cider vinegar, balsamic vinegar, vegetable broth Sugar, coconut sugar, agave, brown sugar, honey, maple syrup, artificial sweeteners, sugar alcohols (sorbitol, mannitol, xylitol); no condiments with added sugars like barbecue sauce, honey mustard, ketchup, salad dressings with added sugars
Coffee/tea additives Unsweetened nondairy milk (vanilla or plain), milk, half-and-half cream with no added sugar, coconut oil, cinnamon (can add to coffee or coffee grounds for more flavor), vanilla extract Creamers with added sugar or artificial sweeteners, honey, sugar, sugar alcohols (sorbitol, mannitol, xylitol)
Candy and sweet treats None Gum with sugar or artificial sweeteners, mints with sugar or artificial sweeteners, chocolate, pies, cakes, cookies, muffins

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