foods to eat & foods to avoid
TRANSCRIPT
Ocean Robbins
FOODS TO EAT & FOODS TO AVOID
Part of the Food Revolution Diet Plan
Foods To Eat & Foods To Avoid Part of the Food Revolution Diet Plan
Written by Ocean Robbins
Contributions from the Food Revolution Network Team
This chart is excerpted from 31-Day Food Revolution: Heal Your Body, Feel Great, & Transform Your World By Ocean Robbins
Find out more and get the whole book at 31dayfoodrevolution.com
Copyright 2019 by Ocean Robbins and Food Revolution Network, Inc. All rights reserved. Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the author.
The purpose of this document is to educate. It is provided with the understanding that the author and publisher shall have neither liability, nor responsibility for any injury caused or alleged to be caused directly or indirectly by the information contained within. While every effort has been made to ensure accuracy, these contents should not be construed as medical advice, professional diagnosis, opinion, or treatment to you or any other individual, and is not intended as a substitute for medical or professional care or treatment. Each person’s health needs are unique. To obtain recommendations appropriate to your particular situation, please consult a qualified health care provider.
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Foods To Eat & Foods To Avoid
How To Use This ChartThese guidelines are based on extensive data and medical research, but they’re not universal rules. While more than 400 foods are listed, the chart is by necessity very general. How a food is produced and processed, what pesticides it may or may not have been grown with, how an animal was treated, and many other factors can lead to very different results. As in all things, listen to your body and, where applicable, to your health professional, and use your own best judgment.
If you’re susceptible to the pull of addictive foods, draw sharp, firm lines with your choices of what to eliminate. Think of how most alcoholics can’t have “just one drink.” Likewise, if you’re suffering from a serious medical condition, you may want to be strict and even, perhaps, a bit dogmatic. For example, someone with celiac disease or serious gluten sensitivity should avoid all forms of wheat and other gluten-containing grains. But for many other people, wheat, barley, and rye in their healthiest forms can be part of a good diet—that’s why they’re in the “Eat Moderately” category.
I know people who eat modest amounts of grass-fed beef, and who report positive benefits. But the medical research is also pretty consistent that for the vast majority, red meat is associated with higher rates of heart disease, cancer, dementia, and other ailments. So for the sake of simplicity, I’ve placed all forms of beef in the “Minimize or Eliminate” category.
See if you can find items from the “Eat Moderately” or the “Minimize or Eliminate” groups that are part of your diet now, but that you might be ready to give up.
As in all things, listen to your body and, where applicable, to your health professional, and use your own best judgment.
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Foods To Eat & Foods To Avoid
VEGETABLES EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE
Artichokes
Arugula
Asparagus
Beet Greens
Blackberries
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Chard
Chicory
Chinese Cabbage
Chives
Collard Greens
Cucumbers
Dandelion Green
Eggplant
French Fries
Green Beans
Jicama
Kale
Kohlrabi
Leafy Green Vegetables
Leeks
Lettuce - Leaf, Romaine Lettuce - Iceberg
Mushrooms
Mustard Greens
Okra
Onions
Parsley
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Foods To Eat & Foods To Avoid
Parsnips
Peppers - Red, Green, Yellow
Potatoes - White or Red (With Skin)
Pumpkin
Radishes
Rutabagas
Scallions
Seaweed
Spinach
Strawberries
Sweet Potatoes
Tomato
Tomato Paste
Tomato Sauce
Turnips
Turnip Greens
Vegetables - Frozen Vegetables - Canned
Water Chestnuts
Watercress
Winter Squash - All Varieties
Yams
FRUITS EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE
Fruit - Fresh, Frozen Fruit - Canned, DriedFruit - Canned In Syrup, Dried With Sugar Added
Apples
Apricots
Avocados
Bananas
Black Currants
Blackberries
Blueberries
Cantaloupe
Cherries
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Foods To Eat & Foods To Avoid
Cranberries
Dates
Elderberries
Figs - Fresh Figs - Dried
Gooseberries
Grapes
Grapefruit
Guavas
Honeydew Melon
Kiwifruit
Lemons
Limes
Mangoes
Nectarines
Oranges
Orange Juice - Fresh Squeezed Orange Juice - From Concentrate
Papayas
Peaches
Pears
Persimmons
Pineapples
Pineapple Juice
Plums
Pomegranates
Quinces
Raisins
Raspberries
Rhubarb
Star Fruit
Strawberries
Tangerines
Watermelon
Zapote
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Foods To Eat & Foods To Avoid
GRAINS EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE
Barley
Biscuits
Bran
Bread - Fried
Bread, Bread Products - Whole Grain
Bread, Bread Products - White
Buckwheat
Bulgur
Cakes
Cookies
Corn*
Corn Flour*
Cornmeal*
Couscous
Cereals - Whole Grain (Sugar-free) Cereals - Refined Grains
Crackers - Whole Grain Crackers - White Flour
Croissants
Doughnuts
Farina
Flour - White
Kamut
Millet
Noodles - Fried
Oats - Whole, Steel Cut, Slow-cook-ing
Oats - Quick Cooking, Instant
Orzo - Whole Grain
Pasta - Legume Pasta - Rice, Whole Wheat Pasta - Semolina/White
Pastries
Polenta*
Quinoa
Rice Rice - Fried
Rice Cakes
Rice Crackers
Rye
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Foods To Eat & Foods To Avoid
Semolina
Sorghum
Spelt
Teff
Tortillas - Corn*, Whole Wheat Tortillas - White
Noodles - Udon
Wheat
Wild Rice
LEGUMES EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE
Beans - All Varieties
Beans - Sprouted Beans - Refried
Chickpeas
Dhal
Edamame*
Lentils - All Varieties
Miso
Peas
Soy Cheese*
Mayonnaise - Soy*
Nuts - Soy*
Soy Protein*
Soy Sour Cream*
Yogurt - Soy*
Tempeh*
Textured Soy Protein*
Tofu*Tofu - Baked (As typically seasoned in packages with salt and sweeten-ers)*
Tofu - Silken* Tofu - Fried*
NUTS & SEEDS EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE
Almonds - Raw Almonds - Roasted
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Foods To Eat & Foods To Avoid
Almond Butter - Raw Almond Butter - Roasted
Beech Nuts
Black Walnuts
Brazil Nuts
Cashews
Chestnuts
Chia Seeds
Coconut
English Walnuts
Filberts
Flaxseeds
Hazelnuts
Hemp Seeds
Hickory Nuts
Macadamia Nuts
Peanut Butter*
Peanuts**
Pecans
Pine Nuts
Pistachio Nuts
Poppy Seeds
Pumpkin Seeds
Sesame Seeds
Soy Nuts - Roasted**
Sunflower Seeds
Tahini - Raw Tahini - Roasted
FATS / OILS EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE
Lard
Omega-3 Oils - From Algae or Fish
Oil - Flax (Fresh, Unheated), MCT (Unheated, From Coconuts)
Oil - Canola (Organic*), Coconut (Or-ganic*), Hemp, Extra Virgin Olive
Oil - Corn, Cottonseed, Palm Kernel, Peanut, Safflower, Sesame, Soy-bean, Sunflower
Partially Hydrogenated Oils - All*
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Foods To Eat & Foods To Avoid
SWEETENERS EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE
Agave
Barley Malt
Brown Rice Syrup
Coconut Sugar
Corn Sweetener*
Dates
Erithritol
Figs - Dried
Corn Syrup - High Fructose*
Honey - Raw Honey - Pasteurized
Jam/Preserves - 100% Fruit Jam/Preserves - Sweetened
Maple Syrup
Molasses
No-Calorie Sweeteners (Splenda, Saccharin, Nutra-Sweet, Aspartame*, etc.)
Stevia
Sorbitol
Sugar - Brown, Turbinado, Sucanat Sugar - White*
Xylitol
BEVERAGES EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE
Beer
Cocktails, Mixed Drinks - Alcoholic
Coconut Water
Coffee - Unsweetened, Cold Brewed
Coffee - Unsweetened, Hot Brewed, Decaffeinated
Coffee - Flavored or Sweetened
Fruit Juices
Hard Alcohol
Hard Cider
Kombucha
Grape Juice - Red
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Foods To Eat & Foods To Avoid
Sodas - Natural, Sugar-Free Sodas - Colas, Regular
Sake
Tea - Green, White, Oolong, Black, Herbal (Unsweetened), Yerba Matte
Tea - Iced, Sweetened
Water, Sparkling Water
Wine - Red Wine - White
HERBS, SPICES,
CONDIMENTSEAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE
Arrowroot
Barbeque Sauce
Bragg Liquid Aminos*
Broth - Vegetable Broth - Beef, Chicken
Fresh & Dried Herbs / Spices (in-cluding: Allspice, Basil, Bay Leaves, Caraway Seed, Cardamom, Cay-enne Pepper, Celery Leaf, Celery Seed, Chilis, Ground, Cinnamon, Clove, Coriander , Cumin , Curry , Dill Leaf, Fennel , Fenugreek , Galangal , Garam Masala, Garlic , Ginger , Herbs de Provence, Kaffir Leaves, Lemon Grass, Marjoram, Mint, Mustard Powder, Nutmeg, Oregano, Paprika, Parsley, Pepper, Rosemary, Saffron, Sage, Tarragon, Thyme, and Turmeric)
Ketchup
Pepper - Lemon
Mayonnaise
Miso
Mustard - Prepared
Nutritional Yeast
Pickles - Unsweetened
Relish
Salsa/Picante Sauces
Salt
Sauerkraut
Soy Sauce - Tamari, Traditional* Soy Sauce - Commercial*
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Foods To Eat & Foods To Avoid
Vanilla Extract
Vinegar - Apple Cider, Red Wine, Balsamic
Vinegar - Grain*, Rice Wine
SNACKS EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE
Almonds - Raw Almonds - Roasted, Seasoned
Bars - Raw Fruit & Nut (Larabar, Raw Bite, Nakd nudie, etc.)
Bars - Clif, Kind, Nutrition, Health, Protein
Bars - Granola, Nature Valley
Candy
Cashews - Raw, Roasted
Cheese Dip
Chips - Kale Chips - Corn, Potato, Rice
Chocolate - Dark Chocolate - Milk
Crackers - Whole Grain Flour Crackers - Refined Flour
Fruit - Dried
Guacamole
Gum, Xylitol Sweetened Gum - Conventionally Sweetened
Hummus
Pistachios
Trail Mix
* Soy, corn, cottonseed, sugar beets, and canola are frequently grown with genetic modification. I recommend going with organic or certified non-GMO for foods made from these crops.
** Technically a legume, but often considered an “honorary nut” on account of a nut-like flavor and nutritional profile.
A Word About Animal ProductsIndustrial meat and dairy production have become a nightmare to the planet, directly using up enormous amounts of fresh water, causing massive water pollution, and producing more greenhouse gases than all the cars, trucks, airplanes, ships, and railroads combined.1 2 3
Its products are relatively cheap, but that low cost is achieved through the systematic abuse of animals and workers as well as the externalization of environmental impact. And consumption of industrial meat and dairy products is strongly linked to higher rates of heart disease, type 2 diabetes, Alzheimer’s disease, obesity, some forms of cancer, and most of the other chronic
1 Mekonnen M and Hoekstra A, “A Global Assessment of the Water Footprint of Farm Animal Products,” Ecosystems, 2012, 15:401-415.2 Scientific American, “How Does Meat in the Diet Take an Environmental Toll?.” 3 Food and Agriculture Organization of the United Nations, “Livestocks Long Shadow – Environmental Issues and Options,” Rome, 2006.
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Foods To Eat & Foods To Avoid
diseases pervasive today.4 5 6
For these and other reasons, many people eschew animal products and base their diets completely, or nearly completely, on plants. However, some people report feeling better and having more energy if they include some animal products in their diets. If you are or might be one of those people, and if you don’t have an ethical stand against killing animals for food, I’ve created this chart to show you how I think various animal products stack up, strictly from a health perspective.
FISH & SEAFOOD*** EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE
Anchovies
Bass - Sea, Striped
Catfish
Caviar
Cod
Crab
Crawfish
Eel
Flounder
Grouper
Haddock
Halibut
Herring
Lobster
Mackerel
Mahi Mahi
Molluscs
Monkfish
Mullet
Mussel
4 Jonathan Shaw, “A Diabetes Link to Meat,” January-February 2012, Harvard Magazine.5 Grant WB, “Using Multicountry Ecological and Observational Studies to Determine Dietary Risk Factors for Alzheimer’s Disease,” J Am
Coll Nutr, July 2016, 35(5):476-89.6 Bouvard V, et al., “Carcinogenicity of Consumption of Red and Processed Meat,” International Agency for Research on Cancer
Monograph Working Group, October 2015, The Lancet Oncology.
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Foods To Eat & Foods To Avoid
Octopus
Oyster
Pollock
Prawn
Salmon - Wild Salmon - Farmed
Sardine
Scallop
Shark
Shrimp
Snapper
Sole - Dover, Petrale
Squid
Sturgeon
Swordfish
Tilapia
Tilefish
Trout - Rainbow, Steelhead
Tuna - Albacore, Ahi, Bluefin, Yellowfin
Whitefish
*** Fish can be farmed or wild. There are many methods of farming—most of which are high in toxins. If it’s wild, then it will be heavily impacted by the level of pollution in the water in which it swam. Mercury and other toxins tend to accumulate up the food chain, and many fish are at the top of very long food chains. This chart takes general toxicity levels into account, as well as environmental concerns, concentrations of Omega-3 fatty acids, and overall nutritional profile. But it’s highly imprecise because there are so many variables. There are also substantial ethical and environmental factors to consider with fish. For a directory of sustainable seafood, visit fishwatch.gov.
EGG, DAIRY, DAIRY
SUBSTITUTES EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE
Butter - Cow, Pasture-raised
Buttery Spread - Earth Balance, Nutiva Coconut Oil (Buttery Flavor)
Buttery Spread - Margarine, Smart Balance
Buttermilk
Cheese - Nut, Cultured Cheese, Cow, Ricotta, Soy
Coconut Milk
Cottage Cheese
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Foods To Eat & Foods To Avoid
Cream Cheese - Nut Cream Cheese - Cow
Creamer, Half-and-Half, Non-Dairy
Eggs - Pasture-raised Eggs - Conventional
Egg Whites
Egg Yolks
Ghee
Ice Cream
Margarine
Milk - Unsweetened Oat, Hemp, Almond, Soy*
Milk - Sweetened Almond, Oat, Hemp, Rice (and Unsweetened), Pea Protein, or Soy
Milk - Cow (Whole or Fat-Free), Goat
Sour Cream
Whipping Cream
Yogurt - Unsweetened Almond, Coconut
Yogurt - Soy* (Sweetened), Cow (Unsweetened)
Yogurt - Sweetened Almond, Coconut, Cow
MEATS & MEAT SUBSTITUTES EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE
Bacon
Beef (cow)
Beef Jerky
Beef - Corned
Bison - Grassfed
Canned Meat
Caribou - Wild
Chicken
Dried Meat
Duck
Ham
Hot Dog
Hot Dog, Soy
Lamb
Luncheon Meats
Pork (pig)
Quail
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Foods To Eat & Foods To Avoid
Rabbit
Salami
Meat - Salted & Cured, Smoked
Sausage
Sheep
Spam
Tempeh - Organic*
Tofu - Organic*
Turkey
Veal (calves)
Veggie Burgers
Venison (deer, elk)
* I recommend going with organic or certified non-GMO soy.
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This chart is excerpted from 31-Day Food Revolution: Heal Your Body, Feel Great, & Transform Your World By Ocean Robbins
Find out more and get the whole book at 31dayfoodrevolution.com