| 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 |
Novant Health is here to help with lifestyle and nutrition services, sports medicine, and primary care physicians and clinics backed by caring support teams ready to help you live your best life.
