FOODS TO EAT:
Whole grains - Amaranth, barley, brown rice, buckwheat, bulgur, freekeh, millet, oats, purple rice, quinoa, rye, sorghum, spelt, teff, whole grain pasta, whole wheat, and wild rice.
Beans and legumes - Black beans, black-eyed peas, cannellini beans, garbanzo beans (chickpeas), great northern beans, kidney beans, lentils, peanuts, pinto beans, and split peas.
Nuts and seeds - Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, nut butters, peanuts (actually legumes but people think of them as nuts), pecans, pepitas (pumpkin seeds), pine nuts, pistachios, poppy seeds, walnuts, sesame seeds, soy nuts, sunflower seeds.
Vegetables - All vegetables are allowed (fresh, frozen, dried, juiced, and canned).
Fruit - All fruit is allowed (fresh, frozen, dried, juiced, and canned). However, any dried fruit shouldn't contain added sugar (check ingredients to be sure).
Oils - Oils such as grapeseed (highly recommended), coconut, olive, and sesame, for example are allowed but should be used minimally. For example, you can sauté foods in olive oil but avoid deep-frying them.
Other - Unleavened bread (whole grain bread made without yeast, sugars, or preservatives. All herbs, spices, and seasonings are allowed, including salt and pepper.
Beverages - Water should be the main beverage. Distilled, filtered, sparkling, spring, and mineral water are allowed as well. However, you may have 100% fruit juice on occasion (just don't overdo it).
FOODS TO AVOID:
Animal products - Meat (bacon, beef, bison, chicken, lamb, pork, and turkey), dairy, (butter, cheese, cream, milk, and yogurt), fish/seafood, eggs.
Added sugar - Agave nectar, artificial sweeteners, brown rice syrup, brown sugar, cane juice, corn syrup, honey, malt syrup, molasses, and raw sugar.
Yeast - Yeast
Refined grains - White flour and white rice. Only whole grains are allowed. A whole grain product contains the entire grain kernel ― the bran, germ, and endosperm.
Processed food - Foods that contain artificial flavorings, chemicals, food additives, and preservatives.
Deep-fried food - Examples are corn chips, French fries, and potato chips. (Baked chips are acceptable if they don't contain restricted ingredients. Check the label for "baked" to be sure.)
Solid fats - Butter, lard, margarine, and shortening.
Chocolate - Milk chocolate, semi-sweet chocolate, dark chocolate, chocolate syrup, and cacao.
Caffeinated and alcoholic beverages - Alcohol, coffee, caffeinated tea, and energy drinks.
