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The Good and the Bad

To eat or not to eat?

Check out the list below of recommended foods to include in your diet to maintain optimal health.


Lean proteins


  • Turkey
  • Chicken
  • Lean beef
  • Seafood
  • Fish
  • Hummus
  • Legumes, such as chickpeas and lentils
  • Tofu

Fruits and vegetables


  • Fresh
  • Frozen
  • Canned with no added sugar or salt
  • Starchy vegetables, such as corn, peas and potatoes



  • Fresh herbs
  • Dry spices without added salt
  • Nut butters (peanut, almond, cashew, etc.)
  • Honey 
  • Agave nectar
  • Garlic
  • Onions
  • Vinegar



  • Canola, olive, peanut, sesame, coconut
  • Flax and flaxseed oil



  • Whole wheat cereals, pastas and bread products
  • Bran
  • Brown rice
  • Quinoa
  • Oatmeal
  • Buckwheat
  • Bulgur
  • Amaranth


The bad

When it comes to foods to avoid, you’ll want to stay away from anything that contains high sugar, refined grains and vegetable oils. You should also refrain from eating highly processed foods. Here’s a quick list of recommended foods your diet could do without:


  • High fructose corn syrup/fructose
  • Hydrogenated/partially-hydrogenated oils
  • Refined sugar (cookies, pastries, ice cream, frozen yogurt, etc…)
  • White, enriched flour
  • Artificial sweeteners
  • Soda/sugary drinks
  • Processed cereals
  • Snack cakes
  • Microwave popcorn with added butter
  • Chips
  • Packaged muffins/cereal bars
  • Crackers and bread made with refined flour
  • Packaged cookies
  • Canned or instant soup
  • Vegetable oil
  • Margarine

As you can see, you have many more options when it comes to foods you should eat to have a healthy, well-balanced diet. Be sure to use this list when choosing what to eat!