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Caloric food volume and food combinations are important, as is the number of daily meals and snacks and total daily caloric expenditure. Negative food reactions most commonly occur with sugar, dairy products, wheat, peanuts, soy, wheat, corn, sodium and other additives and preservatives.
CONSUME RARELY:
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Sugar: fructose is best, sugar drinks, refined fruit & vegetable juices, fruit yogurt, candy, cookies, cakes, pies and other sugar products, ketchup, baked beans
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High Glycemic Carbs: junk food, chips, crackers, high-carb nutrition bars; low-fiber bread, bagels & tortillas; low-fiber breakfast cereals, pasta & rice
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Excessive Saturated Fat & Trans-fats: fried foods, fatty meats, gravy & other creamy sauces, junk food, some margarines, regular peanut butter
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Whole Fat Dairy Products: whole-fat cheese, cottage cheese, creamy salad dressings, sour cream; vegetable oils containing trans-fatty acids
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Excessive sodium, additives & preservatives: table salt, high-sodium foods & condiments
CONSUME IN MODERATION:
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Medium-glycemic Carbs: fresh-squeezed fruit juices, plain yogurt, breads & cereals with at least 1g of fiber for every 5g of carb; high-fiber, firm pasta, brown rice, oatmeal (slow-cooked)
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Super Fats: fish, olive, almond and peanut oils, avocadoes, olives, low-sodium nuts & seeds, natural peanut or soy nut butter, almond butter, tahini
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Low-Fat Dairy or Soy Products: soymilk, soy cheese, etc.; plain/vanilla yogurt, 2% dairy products, assuming no allergies or food sensitivities to dairy
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Other: diet soft drinks, alcohol, frozen & can foods, egg yolks, aspartame, saccharin
CONSUME LIBERALLY:
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Super Fluids: water, green/unsweetened tea, fresh-squeezed veggie/fruit juice
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Super Dietary Supplements: soluble fiber capsules, pure oat/wheat bran, Metamucil (sugar free), vitamins in capsule or liquid form
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Super Fruits: strawberries, apples, peaches, pears, plums, grapefruit, cherries, berries, oranges, firm bananas, lemons, limes
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Super Veggies: salads, spinach, greens, romaine lettuce, cucumbers, broccoli, celery, cauliflower, cabbage, asparagus, green beans, snow peas, squash, zucchini, sprouts, peppers, onions, mushrooms, radishes, tomatoes; don’t over-cook or use much salt
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Super Beans, Lentils & Legumes: high-fiber/low-sodium beans & lentils, soy, kidney, black, Great Northern, lima, navy, pinto, garbanzo (chick peas), black-eyed peas, veggie burgers
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Protein: lean meats, fish, soy products, protein shakes & bars, egg whites, tofu, low-fat dairy products, low-fat cottage cheese
scott@ybyl.com … scott mcteer