Food List

Positive Food

Try to choose the majority of your foods from this list. You get one point for each serving of good food you eat each day – up to 10 points per day.

* Oatmeal: old-fashioned is the best, but you can also use quick or instant. No flavored or pre-sweetened oatmeal. You can sweeten it yourself with brown sugar, agave, honey, fruit, etc.

* Hot whole grain cereals

* Low sugar, high fiber, whole grain cereal

* Eggs, egg whites, or eggbeaters

* 100% whole wheat/grain bread, pasta, rice, bagels, tortillas, and crackers

* All fruit

* All vegetables

* Beans/legumes

* Meats: tuna (packed in water), chicken, fish, pork, turkey, lean beef, lean ham

* Low fat/low sodium lunch meat

* Milk

* Cottage cheese

* Mozzarella cheese

* Yogurt (with less than 20 grams of carbs per serving)

* Air popped popcorn or 94% fat free microwave popcorn

* Protein bar with less than 25 grams of carbs

* Kashi GoLean

* Olive oil

* Small serving nuts

* Low sodium soups

You may add any vitamin or mineral supplement, but they do not count toward your good food points!

Negative Foods

Subtract 2 points for EACH food serving you eat a day on this list over your 2 freebie servings per week limit. NO MAXIMUM

* Sugary or low fiber cereal

* White bread, pasta, rice, bagels, tortillas, or crackers

* Bakery items (muffins, cake, pie, or donuts)

* Deep-fried foods

* Soda pop, INCLUDING diet soda. This will make it easier to get your water in.

* Drinks with added sugar (i.e. Gatorade, Powerade, Sobe, etc.)

* Regular mayonnaise

* Ice cream or yogurt with more than 20 grams of carbs per serving

* Chips of any kind: potato chips, Cheetos, Fritos, Doritos, tortilla chips, etc.

* Any cookie

* Chocolate or candy (1 ounce of dark chocolate is allowed per day)

* High sugar or high carb bars with more than 25g of carbs (i.e. granola bars, Pop Tarts)

* Processed meats: hot dogs, fish sticks, chicken nuggets, etc.

* High fat meats: sausage, bacon, pepperoni, etc.

* More than 1 tablespoon of High fat dressings per day: ranch, blue cheese, Caesar, etc.

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

Keep in mind – none of this should overrule doctor’s orders for you!