FOODSTOEAT,FOODSTOAVOIDREFERENCEGUIDE

ExcerptedfromTheGuidetoHealthyEating,2ndEdition,byDavidBrownstein,M.D.andSherylShenefelt,C.N.

M E A T F I S H

IDEAL Grassfed,organicand antibiotic/hormonefree meat,likelamb,beef, wildgame,goat,organ meats,andpoultry.

NEUTRAL Bacon,hotdogs, sausage,andlunch meatsthatarefreeof nitrates,nitrites, hormones,antibiotics, andMSG.

AVOID Commercialsausage andlunchmeats, smokedmeats, imitationorsoymeats, andanymeatfrom animalsbredin confinementorthat wereexposedto antibioticsor hormones. Fishthatis contaminatedor overfished:cod (Atlantic),grouper, orangeroughy,sea bass,seascallops, snapper,swordfish, shark,tilefish,catfish, farmedsalmon,fish thatiscannedin vegetableoils,fried fish,frozenfishsticks.

S T O C K S E G G S

Fishthatisfreshand Cod(Pacific),Alaskan caughtwildfromthe kingcrab,haddock, ocean.Fishthatisnot Mainelobster,mahi overfishedor mahi,sablefish/black destructivelyfishedand cod,sole(Pacific), istheleast northernshrimp, contaminated.Best tilapia(Central typesincludewildAlaskan Americanfarmed)tuna salmon,sardines, lightandsalmon anchovies,Dungeness cannedinspringwater, crab,herring,lobster, cannedsardines,and mackerel,mussels,pink whitefishacceptablein shrimp,andU.S.farmed: moderation,dueto tilapia,rainbowtrout, contaminationfrom DDT,PCBs,and caviar,mussels,bay mercury. scallops. Organicboxedor Stocksfromgrassfed cannedstocks. and/ororganicbeef, chicken,turkey,andfish.

Bouilloncubes.

Organiceggsfromfree rangeducksorchickens, preferablyfromalocal farmer.Fertileeggshave morenutrients.

Organic,highomega3 eggsfromfreerange orcagefreechickens.

Commercialeggsor imitationeggs(Egg Beaters).

 D A I R Y

F A T S A N D O I L S S P I C E S

AVOID NEUTRAL Lowheatpasteurized, Processedorartificial nonhomogenized dairyproductsthat organicdairyfrom havebeenultra grassfedcowsor pasteurizedorcontain goats,plainyogurtor MSG(includessoy). kefir,andrice,almond, Theseincludelowfat oroatmilks(preferably andskimdairy, homemade). powderedmilk, sweetenedyogurts, NutraSweetyogurts, soymilkorcheese,ice cream,soyicecream, imitationcreamer, processedcheeses (includingsingles, spraysandspreads withadditives),boxed milks,andcanned whippedcream. Healthyfatsandoils, Ifinadarkcontainer, Oilsexposedtohigh whichincludecold coldpressed,high heat,pressure,oxygen pressed,extravirgin,and oleicsaffloweror orlightand/or organicitemsstoredina sunfloweroils,sesame containingchemicals. darkcontainer.Organic orpeanutoilsin Oilsinclearbottles butter(preferablygrass moderation.Also, suchasprocessed fed),ghee,extravirgin grocerystorebutter, canolaoil,commercial coconutoil,palmoil, vegetableshortening vegetableoils(soy, extravirgin,coldpressed, madefrompalm, corn,cottonseed, oliveoil,flaxoil,high coconutorsesameoils, safflower,sunflower), lardfrompastured, margarine,anything vitaminbutteroil(x organicpigs. partially factoroil),andcodliver hydrogenated, oil(fromqualitysource). shortening,andany spreadscontaining vegetableoilsortrans fats. Unrefinedsalt(e.g., Driedherbs,uniodized Irradiatedspices, Celticseasalt)andfresh seasalt iodizedsalt,andMSG herbs. containingspices.

IDEAL Wholemilkandrawor freshmilkandcheese fromorganic,grassfed cowsorgoats,organic plainyogurt,kefirand creamfromwholemilk.

 V E G E T A B L E S F R U I T S S W E E T E N E R S

IDEAL Nonstarchyvegetables likeasparagus,kale, kohlrabi,Swisschard,and culturedvegetableslike sauerkraut.Preferably organic,locallygrown,in season.

NEUTRAL Starchyvegetableslike carrots,potatoes, parsnipsorcorn, frozenvegetables,and cannedtomatoes. Preferablyorganic, locallygrown,in season. Higherglycemicfruits, frozenfruits,dried fruits,orfruitleather. Preferablyorganic, locallygrown,in season.

AVOID Cannedvegetables, instantmashed potatoes,and pasteurizedveggies likepickles.

Fruitsthathavealow glycemicindexsuchas berries,apples,plums, oranges.Preferably organic,locallygrown,in season.

Nutrientrich,natural sweetenerslikeraw honey,maplesyrup,and stevia.Also,sucanat, rapadura,maplesugar, datesugar.

Minimallyprocessed sweetenerslikebeet sugarorsugaralcohols suchassorbitoland xylitol.

B E V E R A G E S

Filteredwater.Raw vegetableandfruitjuices, coconutmilkorwater (kefired),herbalteas,and naturallyfermented drinks likeKombucha.

Bottledwater,fresh pressedfruitjuices, organicwine(sulfite free),organiccoffee andunpasteurized, microbrewedbeer.

Fruitsthatcontainsalt, additives,or preservatives,fruit snacks,juice concentrate,and cannedfruit. Highlyprocessed, geneticallymodified sweetenersthatare lackingnutrientsand canbetoxic.These includecornsyrup, whitesugar,and artificialsweeteners likeaspartame (NutraSweet, AminoSweet)and sucralose(Splenda). Sodas,juice concentrate,KoolAid, chlorinatedor fluoridatedwater,diet beverages,andhard alcohol.

 G R A I N S N U T S & S E E D S L E G U M E S C O N D I M E N T S

IDEAL AVOID NEUTRAL Glutenfreegrainssuchas Stoneground,organic, Whiteflourproducts quinoa,millet,amaranth, 100%wholewheat includingrice,breads, buckwheat,brownrice,or breads,hotbreakfast andpastas,cold sproutedbreador cereals,pasta, breakfastcereals, sourdoughbread.wheat, crackers,spelt,wheat, granola,instant spelt,kamut,oats,barley kamut,oats,tortillas, oatmeal,ricecakes, andryemaybetolerable andcornchipsallthat puffedgrains,instant ifsoakedandnogluten arefreeofMSG,soy rice,orbreadthat intolerance. flour,cornsyrup,or containshydrogenated hydrogenatedoils. oilsorsoyflour. Raw,organicnutsornut productslikealmonds, walnuts,pistachios, pecans,cashews,nut buttersintheirownoil, sunflowerandpumpkin seeds,macadamianuts, pinenuts,coconutand coconutproductslike milkorcream. Nutsandseedsthat arenotraworthatare dryroasted. Nutsinsoyoil,nutor seedbuttersthat containhydrogenated oils,andmostcanned nuts(includinghoney roastedpeanuts.

Beans/Legumeslike lentilsorbeans(black, adzuki,kidney,garbanzo, pinto,andwhite). Preferablyorganic. Fermentedsoylikemiso, tempeh,natto. Rawororganic condimentslikeketchup withoutcornsyrup, brothsmadefrombones, naturallyfermentedsoy sauce,applecider vinegar,andsauerkraut freeofvinegar.

Cannedbeans/legumes andValenciapeanuts.

Unfermentedsoy,soy proteinisolate,and hydrolyzedsoyprotein.

Saffloweroil mayonnaiseandany saucesthatcontain naturalingredients andhavenoMSGor cornsyrup.Lowheat processedwhey proteinfromgrassfed cows.

Mayonnaisecontaining soyorcanolaoils,any saucescontainingsoy, MSG,orhighfructose cornsyrup,hydrolyzed proteins,and denaturedwhey protein.

SUGGESTEDBRANDS
The following list is excerpted from Chapter 9 of The Guide to Healthy Eating, 2nd Edition,byDavidBrownstein,M.D.andSherylShenefelt,C.N.andincludesgrocerystore items that the authors like (strictly opinions). Items may change at any time and the authors do not guarantee any of the items or manufacturers will always be their preferred choices. It is important that you take the time to research products and manufacturers before buying any items at the grocery store to be sure they fit the health goals for your family. Please note that of course it is preferable to buy things from farms and not in boxes, bags, cans, or packages. To find local farmers visit www.localharvest.org.

FATS/OILS Butter Farmers' All Natural Creamery, Kerrygold*, Organic Valley Cultured*, TraderJoe'sSweetCream* Coconut oil Garden of Life, Jungle* or online: Omega Nutrition*, Tropical Traditions*, Wilderness Family Naturals* (their centrifuged coconut oil has the highestlauricacidcontent) Coconutmilk(organic,whole)NativeForest,ThaiKitchen FlaxoilBarleans* GheePurityFarms* MayonnaiseHainSafflowerOil OliveoilBionaturae*,Colavita*, PalmOilJungle* NUTBUTTERS

AlmondButterMaranathaRawProducts* TahiniMaranathaRawProducts* PeanutButterArrowheadMills(Valenciapeanuts)*

CANNEDGOODS

BeansEden*,Westbrae* BrothHealthValleyOrganicFreeRangeChickenBroth*,Sheltons PizzaSauceEden*,MuirGlen* SpaghettiSauceWalnutAcres,LowSodium*

SockeyeSalmonBumbleBee*,NaturalSea*

SoupsAmys TomatoesEdenOrganic*,MuirGlen*
TunaFishCrownPrince*,NaturalSea*,TraderJoe'sTongultunainwater* BAKING BakingPowderandBakingSodaBobsRedMill(aluminumfree)*

ChocolateChipsEnjoyLife*,Sunspire
FloursBobsRedMillStoneGroundFlours(varioustypes,someglutenfree)*

SpicesFrontier
Sweeteners NuNaturals Stevia*, Rapadura*, Really Raw Honey*, Shady Maple FarmsMapleSyrup*,Sucanat*

VanillaFrontier*
PASTAANDRICE Pasta Eden Soba and Pasta, Tinkyada Organic Brown Rice Pastas*, Ezekiel SproutedSpaghetti RiceLundbergFarms* BREAD Bread, bagels, buns, English muffins Alvarado Street Bakery Sprouted, Cybros Sprouted,FoodforLifeSprouted Bread Berlin Natural Bakery sourdough spelt, French Meadow Bakery Europeansourdoughrye

 GlutenFreeBreadFoodforLifeMillet*orRice* TortillasAlvaradoStreetBakery,FoodforLife GlutenFreeTortillasFoodforLife* CEREAL BuckwheatBob'sRedMillCreamyBuckwheatHotCereal* OatsBobsRedMillorBobsRedMillGlutenFree* DrycerealEzekiel SNACKS ApplesauceEden*,WoodstockFarms* Crackers Blue Diamond Natural NutThins, Late July Ritz like and Cheese Itlikecrackers,MyFamilyFarmGoldfishlikesnacks,akmakcrackers DriedfruitNewmansOwnorganic* ChipsKettleOrganicChips,LundbergFarmsOrganicSeaSaltRiceChips* RicecrackersEdwardandSonsricecrackers*,SanJ* PopcornEdenorganic* VariousSnacks(recommendedforoccasionaluseonly)Annie's,BacktoNature MEATS Bacon or turkey bacon without nitrites/nitrates Applegate Farms*, Wellshire Farms* Slicedmeatwithoutnitrites/nitratesApplegateFarms* Sausagesandhotdogswithoutnitrites/nitratesApplegateFarms*,Shelton's* DAIRYANDEGGS CreamOrganicValley*,TraderJoe's* Cheese(Cow)OrganicValleyRawCheeses* Cheese(Goat)Mt.SterlingRawCheeses*

 Dairy products (cottage cheese, sour cream, etc.) Farmers' All Natural Creamery*,OrganicValleyProducts* Milk(LowHeatPasteurized)Farmers'AllNaturalCreamery* EggsFarmer'sHenHouse*,GoldCircleFarms*,OrganicValley*,TraderJoe's* Yogurt(Buffalo)WoodstockWater* Yogurt (Cow) Brown Cow*, FAGE Total Classic Greek Yogurt*, Seven Stars Organic*, Stoneyfield*, Traders Point Creamery*, Trader Joes Greek Style plain yogurt*, YogurtandKefir(Goat)RedwoodHill* DESSERTS BarsGovinda'sBlissBars*,LaraBars* ChocolateDagoba*,GreenandBlack's* CocoaDagoba*,GreenandBlack's* Cookies Barbaras or Pamelas shortbread, Jennies Macaroons*, Newmans Own2ndGenerationcookies,TraderJoesButterCookies VanillaIceCream(Cow)Julie's*,Sibby's*,Stoneyfield* VanillaIceCream(Goat)LaLoos* CoconutMilkIceCreamCoconutBliss*,PurelyDecadent* CONDIMENTS AppleCiderVinegarBraggs(Raw)*,Eden* BalsamicVinegarBionaturae KetchupAnnie's*,MuirGlen MayonnaiseHainSafflowerOil MustardAnnie's*,Hain,Westbrae RiceVinegarEden* SoySauce(NaturallyFermented)Eden,SanJ

FREEZER FrozenDinners/LunchespremadeAmys* Frozen Fruit and Vegetables Cascadian Farms*, Tree of Life*, Woodstock Farms* BEVERAGES KombuchaGTs*, RiceSmoothieAmazake* SparklingWaterGerolsteiner,SanPellegrino*,Perrier* TeaCelestialSeasoningsOrganic,YogiOrganic