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 Nutrition  HOL-emblem

Nutrition Infocenter

Basic Nutrition Guide

A diet high in nutrients is the key to good health. Use the following table as a guide when deciding which types of food to include in your diet and which ones to avoid in order to maintain good health.

Types of Food

Foods to Avoid

Acceptable Foods

Beans Canned pork and beans, canned beans with salt or preservatives, frozen beans. All beans cooked without animal fat or salt,
Beverages Alcoholic drinks, coffee, cocoa, pasteurized and/or sweetened juices and fruit drinks, sodas, tea (except herbal tea). Herbal teas, fresh vegetable and fruit juices, cereal grain beverages (often sold as coffee substitutes), mineral or distilled water.
Dairy products All soft cheeses, all pasteurized or artificially colored cheese products, ice cream. Raw goat cheese, nonfat cottage cheese, kefir, unsweetened yogurt, goat's milk, raw or skim milk, buttermilk, rice milk, all soy products.
Eggs Fried or pickled. Boiled or poached (limit of four weekly).
Fish All fried fish, all shellfish, salted fish, anchovies, herring, fish canned in oil. All freshwater white fish, salmon, broiled or baked fish, water-packed tuna.
Fruits Canned, bottled, or frozen fruits with sweeteners added; oranges. All fresh, frozen, stewed, or dried fruits without sweeteners (except oranges, which are acidic and highly allergenic), untreated fruits, home-canned fruits.
Grains All white flour products, white rice, pasta, crackers, cold cereals, instant types of oatmeal and other hot cereals All whole grains and products containing whole grains: cereals, breads, muffins, whole-grain crackers, cream of wheat or rye cereal, buckwheat, millet, oats, brown rice, wild rice.
(Limit yeast breads to three servings per week.)
Meats Beef; all forms of pork; hot dogs; luncheon meats; smoked, pickled, and processed meats; corned beef; duck; goose; spare ribs; gravies; organ meats. Skinless turkey and chicken, lamb. (Limit meat to three 3-oz servings per week.)
Nuts Peanuts; all salted or roasted nuts. All fresh raw nuts (except peanuts).
Oils (fats) All saturated fats, hydrogenated margarine, refined processed oils, shortenings, hardened oils. All cold-pressed oils: corn, safflower, sesame, olive, flaxseed, soybean, sunflower, and canola oils; margarine made from these oils;  mayonnaise without eggs.
Seasonings Black or white pepper, salt, hot red peppers, all types of vinegar except pure natural apple cider Garlic, onions, cayenne, Spike, all herbs, dried vegetables, apple cider vinegar, tamari, miso, vinegar. seaweed, pulse.
Soups Canned soups made with salt, preservatives, MSG, or fat stock; all creamed soups. Homemade (salt- and fat4ree) bean, lentil, pea, vegetable, barley, brown rice, onion.
Sprouts and seeds All seeds cooked in oil or salt. All slightly cooked sprouts (except alfalfa, which should be raw and washed thoroughly), wheat-grass, all raw seeds.
Sweets White, brown, or raw cane sugar, corn syrups, chocolate, sugar candy, fructose (except that in fresh whole fruit), all syrups (except pure maple syrup), all sugar substitutes, jams and jellies made with sugar. Barley malt or rice syrup, small amounts of raw honey, pure maple syrup, untreated blackstrap molasses.
Vegetables All canned or frozen with salt or additives. All raw, fresh, frozen (no additives), or home- canned without salt (undercook vegetables slightly).

Source: Prescriptions for Nutritional Healing, James Balch, MD

Next Topic: Foods with The Highest And The Least Nutrition Content

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