Additives: AVOID food additives whenever possible; foods containing artificial colors, flavors, and/or preservatives; foods that have been sprayed with insecticides.
Beverages: Use pure water. Minimize use of canned fruit and vegetable juices (eat the whole fruit and vegetables). Minimize use of caffeinated beverages and alcohol (go easy and choose red). AVOID artificially flavored, colored, sweetened or diet drinks; non-dairy creamers
Chips: Select baked chips containing vegetables and whole grains, free from hydrogenated oils and trans fats. Or make your own by cutting whole grain pita bread into wedges and baking them in a hot oven until brown and crisp. AVOID deep-fried anything such as fried corn and potato chips.
Dairy: Use sparingly. If used, select nonfat or low-fat products. AVOID butter; ice cream and toppings; colored cheeses.
Eggs: Use sparingly and poach, boil, or bake, or use egg whites. Use egg substitutes when available and appropriate. AVOID egg yolks and fried egg products.
Fats: Use sparingly (e.g., cold-pressed virgin olive, coconut oil); use spray-on forms for stir-frying, and reduce/minimize amounts in cooking and baking; use avocados in moderation (can be a substitute for cheese). AVOID shortening, lard; all hydrogenated and partially hydrogenated oils/fats, and trans fats.
Fish: Use sparingly (e.g., fresh white-fleshed fish; broiled or baked) to reduce exposure to mercury. AVOID deep-fried fish or sea food.
Fowl: Use sparingly as it may be more dangerous than red meat in some areas. Bake, boil, or broil and remove skin prior to eating. AVOID all deep-fried fowl.
Fruit: Use fresh or frozen, (preferably unsweetened), stewed, dried (preferably unsulfured). AVOID canned and sweetened fruit.
Grains: Use whole grains (e.g., quinoa, kamut, spelt, oats, millet, buckwheat, rye, barley) and minimize use of whole wheat and corn products; unsweetened minimally processed cereals such as old fashioned and steel cut oats; whole seeds (e.g., chia, hemp, flax, teff, sesame, sunflower). AVOID refined white-flour products, white rice, and other highly processed foods; hull-less grains and seeds; most crackers and snack foods (due to hydrogenated fats); most ready-to-eat cereals due to high sugar content. (Make home-made granola.)
Legumes Use all types cooked in water with minimum salt. AVOID refried beans containing lard or high concentrations of other fats; minimize use of canned beans and rinse and drain to remove excess sodium.
Meats: Less is more. Minimize intake of red meat products. If used, select lean cuts and use as a condiment rather than as a main dish. Move toward plant-based proteins and reduce your exposure to arsenic-laced products, and disease-causing organisms. AVOID fatty cuts.
Nuts: Use fresh, raw, or lightly roasted (unsalted), including walnuts. AVOID roasted