Transcript Foods to Enjoy Always

Useful Guide to your
Grocery Store during the
3 Week Sugar Detox
Challenge
Foods to Enjoy Always
Vegetables
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All leafy greens (lettuce, spinach,
greens, kale, bok choy, etc.)
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Cruciferous Vegetables: Broccoli,
Broccoli Rabe, Broccolini, Brussels
Sprouts, Cabbage, Cauliflower
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Summer Squash & Zucchini
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Spaghetti Squash
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Eggplant
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Celery
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Artichokes
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Asparagus
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Carrots
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Tomatoes
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Peppers(all colors)
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Onions, Garlic, Scallions, Leeks
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Mushrooms
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Water Chestnuts
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Cucumber
Fruits
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Avocado
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Olives
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Berries: Strawberries, Blueberries,
Blackberries, Raspberries
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Stone Fruits: Plums, Apricots, Cherries
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Citrus: oranges, grapefruit, lemon,
limes, clementine, tangerines, etc.
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Pears: All varieties
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Melon: Cantaloupe, Honeydew, etc.
Foods to Enjoy in Moderation
Vegetables
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Sweet Potatoes / Yams
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Winter Squashes – Butternut &
Acorn
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White Potatoes
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Snap Peas
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Green Beans
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Bean Sprouts
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Plantains
Fruits
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Bananas
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Apples
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Peaches
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Mangos
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Watermelon
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Pineapple
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Grapes
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Unsweetened Dried fruits: dates,
cranberries, cherries, apricots,
raisins, prunes, etc.
NOTE: This list of fruits and vegetables is
supposed to be a starting point not a 100%
comprehensive list, if you see something and
aren’t sure where it falls ASK!
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Foods to Enjoy Always
Foods to Enjoy in Moderation
Meats / Poultry
• Beef (all cuts)
• Pork (loin, shoulder, butt, ham)
• Lamb
• Chicken (breast, thighs, etc.)
• Turkey
• Organ meats
Seafood
• Wild salmon
• Shellfish – shrimp, scallops,
mussels, clams, oysters, crab,
lobster
• Halibut
• Tilapia
• Mahi Mahi
• Sardines, Anchovies
Dairy
• Eggs
• Grassfed butter or ghee
• Small amounts of Heavy Cream*
– preferably organic & grass fed
• Goat, Sheep Cheeses*
• Coconut Milk, full fat in a can –
preferably w/out guar gum
Meats / Poultry
• Bacon
• Deli Meats (no sugar added)
• Canned Meats
• Pre-made Sausages – chicken,
pork, turkey (no sugar added)
Seafood
• Farmed Salmon
• Smoked Salmon (no sugar
added)
• Large Fish because of mercury
content: Swordfish, Shark,
Tuna, etc
• Canned Fish (tuna & salmon)
Dairy
• Whole Milk, Full Fat Hard
Cheeses*
• Fermented Coconut Milk,
Unflavored only
*If you are following a Paleo lifestyle, keep the * foods out of of your foods during the challenge as
Paleo does not include Grains, Legumes, or Dairy to your diet for the duration of this challenge
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Foods to Enjoy Always
Foods to Enjoy in Moderation
Grains
Grains
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None
Sweets / Treats
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Fresh Fruit
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Drinks
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Water
Sparkling Water / Seltzer
Mineral Water
Unsweetened Teas, preferably
decaffeinated
Black Coffee
Rice –brown, wild*
Quinoa*
Sprouted Grain Bread* – Ezekiel Bread
Traditionally prepared oats* – whole
oats soaked and then cooked (not quick
oats)
Almond or Coconut Flour – used in
small quantities (e.g. in meatballs)
Sweets / Treats
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All unsweetened Dried Fruits
Dark Chocolate (85% or higher)
Canned fruit or packaged fruit packed
only in fruit juice (this should be only if
fresh fruit is not available)
Drinks
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Caffeinated Coffee or Tea – limit the
amount to no more than 2 cups (16oz)
per day
Coconut Water – preferably natural
flavor
*If you are following a Paleo lifestyle, keep the * foods out of of your foods during the challenge as
Paleo does not include Grains, Legumes, or Dairy to your diet for the duration of this challenge
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Foods to Enjoy Always
Nuts / Seeds
• Macadamia
• Walnuts
• Almonds
• Pecans
• Hazelnuts
• Nut butters made from above
nuts (only ingredient should be
nuts & maybe sea salt)
Condiments / Oils / Etc.
• Mustard
• Home-made mayonnaise
• Guacamole
• Coconut aminos (similar to soy
sauce but no soy or gluten)
• Vinegars (all but malt)
• Olive Oil
• Coconut Oil
• Palm Oil
• Animal Fats / Drippings
• All spices & herbs
• Sea Salt
• All Pepper – black, white, red
• Salsa (no sugar added)
Legumes
• Green (String) Beans, fresh or
frozen
Foods to Enjoy in Moderation
Nuts / Seeds
• Cashews
• Sunflower seeds
• Pumpkin seeds (pepitas)
• Pine Nuts
• Nut/Seed butters made from
above nuts (only ingredient
should be nuts & maybe sea
salt)
Condiments / Oils /Etc.
• Tamari (gluten free soy sauce)
• Sesame Oil
• Hummus (from chickpeas –
confirm no sugar added)
• Flaxseed Oil
Legumes
• Snap Peas – raw, in the pod
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Dairy
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Low Fat or Fat Free Dairy of any kind
(cheese, milk, yogurt, etc.)
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Ice Cream or Frozen Yogurt
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Flavored & Unflavored yogurt, all
varieties and styles
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Coconut Ice Cream (homemade or store
bought)
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Coconut milk not in a can (boxed or
carton) Flavored & Unflavored
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Flavored Cultured Coconut Milk
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Almond Milk, Flavored & Unflavored
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Goat Milk, Sheeps Milk
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Cottage Cheese, Sour Cream
Sweets / Treats
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All baked goods: especially Gluten
containing treats: cookies, cakes,
muffins, scones, white and nonsprouted breads
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All Paleo or Gluten Free Baked goods or
treats
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White or Milk Chocolate (anything
below 85% cocoa)
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Gum – even one with only sugar
alcohols if you can!
Drinks
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All alcohol – beer, wine, liquor
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All Fruit Juices, both 100% and mixes of
fruit juice
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Smoothies and Whey Protein (most has
added sugar)
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Diet and Regular sodas
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“No Calorie” or Artificially sweetened
drinks
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Sports drinks – Gatorade, PowerAde,
propel, etc.
Meats / Seafood
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Nitrate filled sausages or bacon
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Sugar added meats (deli meats, ham,
etc.)
Grains
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White and Wheat bread, wraps, bagels,
English muffins
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Instant or Quick Oatmeal
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Corn – canned or frozen
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Corn Chips and Tortilla Chips
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White Rice
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Croutons
Condiments / Oils
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Margarine, Vegetable Shortening
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Corn Oil, Soybean Oil, Peanut Oil
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Vegetable Oil
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Canola Oil
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Iodized Salt (regular table salt)
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Soy Sauce
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Salt containing spice mixes
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Sugar containing marinades
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All Pre-Bottled Salad Dressings
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Ketchup
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BBQ Sauce and All dips
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Traditional Mayo
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Tarter sauce
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Sour Cream
Legumes
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All Canned Beans: Black, Kidney, Navy,
Chickpeas
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All dried beans
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1. Serving size is how much or the amount of food that
is profiled in the label information
2. Calories are the number of calories in that serving,
remember if you’re eating more than one serving to
Multiply the calories
3. Total fat shows how much fat is in the food,
remember fat does not make you fat and isn’t
actually a bad thing depending on the type
4. Cholesterol and Sodium show the amount of these
in each food – you want to eat foods that don’t have
too much sodium in them
5. Total Carbohydrate shows the breakdown of sugars
and fiber in the food, this includes both natural and
added sugar!
6. Protein tells you how many grams of protein are in
each serving size of your food
7. Vitamins are profiled giving you an idea of what
vitamins this food contains and how much compared
to the recommended daily value are included in the
food
The ingredient list is another important part of the label. Ingredients are listed in order
(from most to least) so you get an idea of how much of each ingredient is in the food.
When something is listed first, second, or third, you know that this food probably
contains a lot of it. The food will contain smaller amounts of the ingredients mentioned
at the end of the list.
With that in mind, check ingredient lists to see where sugar appears. Eliminate or Limit
foods that mention sugar in the first few ingredients. Sugar has different names, so it
might also be called high fructose corn syrup, corn syrup, sucrose, or glucose (see my
full list in the packet)
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Different “names” of sugar
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Agave nectar
Barbados Sugar
Barley malt
Beet sugar
Blackstrap molasses
Brown sugar
Buttered syrup
Cane juice crystals
Cane sugar
Caramel
Corn syrup, Corn syrup
solids
Confectioner’s sugar
Carob syrup
Castor sugar
Crystalline fructose
Date sugar
Demerara sugar
Dextran
Dextrin
Dextrose
Diastatic malt
Diatase
Ethyl maltol
Evaporated Cane Juice
Fructose
Fruit juice
Fruit juice concentrate
Galactose
Glucose
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Glucose solids
Golden sugar, Golden
syrup
Grape sugar
High-fructose corn syrup
(HFCS)
Honey
Icing sugar
Invert sugar
Lactose
Maltodextrin
Maltose
Malt syrup
Mannitol
Maple syrup
Molsses
Muscovado sugar
Organic Raw Sugar
Panocha
Raw sugar
Refiner’s syrup
Rice syrup
Sorbitol
Sorghum syrup
Sucrose
Sugar
Treacle
Turbinado sugar
Xanthan Gum
Yellow sugar
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Other Forms of Sugar
Natural Sugars
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raw honey
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regular honey (which
has been
pasteurized/heated and
has fewer nutrients than
raw)
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molasses
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date sugar
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palm sugar
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coconut sugar
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fruit juice
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maple syrup
(real/organic/grade b)
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cane sugar
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green leaf stevia
Artificial Sweetners
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Aspartame (branded as
Equal, NutraSweet)
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Saccharin (branded as
Sweet’N Low)
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Stevia that is white
(branded as Truvia)
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Sucralose (branded as
Splenda)
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