foods to eat & foods to avoid

Ocean Robbins

FOODS TO EAT & FOODS TO AVOID

Part of the Food Revolution Diet Plan

Foods To Eat & Foods To Avoid Part of the Food Revolution Diet Plan

Written by Ocean Robbins

Contributions from the Food Revolution Network Team

This chart is excerpted from 31-Day Food Revolution: Heal Your Body, Feel Great, & Transform Your World By Ocean Robbins

Find out more and get the whole book at 31dayfoodrevolution.com

Copyright 2019 by Ocean Robbins and Food Revolution Network, Inc. All rights reserved. Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the author.

The purpose of this document is to educate. It is provided with the understanding that the author and publisher shall have neither liability, nor responsibility for any injury caused or alleged to be caused directly or indirectly by the information contained within. While every effort has been made to ensure accuracy, these contents should not be construed as medical advice, professional diagnosis, opinion, or treatment to you or any other individual, and is not intended as a substitute for medical or professional care or treatment. Each person’s health needs are unique. To obtain recommendations appropriate to your particular situation, please consult a qualified health care provider.

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© 2019, Food Revolution Network, Inc. All rights reserved. 3

Foods To Eat & Foods To Avoid

How To Use This ChartThese guidelines are based on extensive data and medical research, but they’re not universal rules. While more than 400 foods are listed, the chart is by necessity very general. How a food is produced and processed, what pesticides it may or may not have been grown with, how an animal was treated, and many other factors can lead to very different results. As in all things, listen to your body and, where applicable, to your health professional, and use your own best judgment.

If you’re susceptible to the pull of addictive foods, draw sharp, firm lines with your choices of what to eliminate. Think of how most alcoholics can’t have “just one drink.” Likewise, if you’re suffering from a serious medical condition, you may want to be strict and even, perhaps, a bit dogmatic. For example, someone with celiac disease or serious gluten sensitivity should avoid all forms of wheat and other gluten-containing grains. But for many other people, wheat, barley, and rye in their healthiest forms can be part of a good diet—that’s why they’re in the “Eat Moderately” category.

I know people who eat modest amounts of grass-fed beef, and who report positive benefits. But the medical research is also pretty consistent that for the vast majority, red meat is associated with higher rates of heart disease, cancer, dementia, and other ailments. So for the sake of simplicity, I’ve placed all forms of beef in the “Minimize or Eliminate” category.

See if you can find items from the “Eat Moderately” or the “Minimize or Eliminate” groups that are part of your diet now, but that you might be ready to give up.

As in all things, listen to your body and, where applicable, to your health professional, and use your own best judgment.



VEGETABLES EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE

Artichokes

Arugula

Asparagus

Beet Greens

Blackberries

Bok Choy

Broccoli

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Chard

Chicory

Chinese Cabbage

Chives

Collard Greens

Cucumbers

Dandelion Green

Eggplant

French Fries

Green Beans

Jicama

Kale

Kohlrabi

Leafy Green Vegetables

Leeks

Lettuce - Leaf, Romaine Lettuce - Iceberg

Mushrooms

Mustard Greens

Okra

Onions

Parsley



Parsnips

Peppers - Red, Green, Yellow

Potatoes - White or Red (With Skin)

Pumpkin

Radishes

Rutabagas

Scallions

Seaweed

Spinach

Strawberries

Sweet Potatoes

Tomato

Tomato Paste

Tomato Sauce

Turnips

Turnip Greens

Vegetables - Frozen Vegetables - Canned

Water Chestnuts

Watercress

Winter Squash - All Varieties

Yams

FRUITS EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE

Fruit - Fresh, Frozen Fruit - Canned, DriedFruit - Canned In Syrup, Dried With Sugar Added

Apples

Apricots

Avocados

Bananas

Black Currants

Blackberries

Blueberries

Cantaloupe

Cherries



Cranberries

Dates

Elderberries

Figs - Fresh Figs - Dried

Gooseberries

Grapes

Grapefruit

Guavas

Honeydew Melon

Kiwifruit

Lemons

Limes

Mangoes

Nectarines

Oranges

Orange Juice - Fresh Squeezed Orange Juice - From Concentrate

Papayas

Peaches

Pears

Persimmons

Pineapples

Pineapple Juice

Plums

Pomegranates

Quinces

Raisins

Raspberries

Rhubarb

Star Fruit

Strawberries

Tangerines

Watermelon

Zapote



GRAINS EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE

Barley

Biscuits

Bran

Bread - Fried

Bread, Bread Products - Whole Grain

Bread, Bread Products - White

Buckwheat

Bulgur

Cakes

Cookies

Corn*

Corn Flour*

Cornmeal*

Couscous

Cereals - Whole Grain (Sugar-free) Cereals - Refined Grains

Crackers - Whole Grain Crackers - White Flour

Croissants

Doughnuts

Farina

Flour - White

Kamut

Millet

Noodles - Fried

Oats - Whole, Steel Cut, Slow-cook-ing

Oats - Quick Cooking, Instant

Orzo - Whole Grain

Pasta - Legume Pasta - Rice, Whole Wheat Pasta - Semolina/White

Pastries

Polenta*

Quinoa

Rice Rice - Fried

Rice Cakes

Rice Crackers

Rye



Semolina

Sorghum

Spelt

Teff

Tortillas - Corn*, Whole Wheat Tortillas - White

Noodles - Udon

Wheat

Wild Rice

LEGUMES EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE

Beans - All Varieties

Beans - Sprouted Beans - Refried

Chickpeas

Dhal

Edamame*

Lentils - All Varieties

Miso

Peas

Soy Cheese*

Mayonnaise - Soy*

Nuts - Soy*

Soy Protein*

Soy Sour Cream*

Yogurt - Soy*

Tempeh*

Textured Soy Protein*

Tofu*Tofu - Baked (As typically seasoned in packages with salt and sweeten-ers)*

Tofu - Silken* Tofu - Fried*

NUTS & SEEDS EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE

Almonds - Raw Almonds - Roasted



Almond Butter - Raw Almond Butter - Roasted

Beech Nuts

Black Walnuts

Brazil Nuts

Cashews

Chestnuts

Chia Seeds

Coconut

English Walnuts

Filberts

Flaxseeds

Hazelnuts

Hemp Seeds

Hickory Nuts

Macadamia Nuts

Peanut Butter*

Peanuts**

Pecans

Pine Nuts

Pistachio Nuts

Poppy Seeds

Pumpkin Seeds

Sesame Seeds

Soy Nuts - Roasted**

Sunflower Seeds

Tahini - Raw Tahini - Roasted

FATS / OILS EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE

Lard

Omega-3 Oils - From Algae or Fish

Oil - Flax (Fresh, Unheated), MCT (Unheated, From Coconuts)

Oil - Canola (Organic*), Coconut (Or-ganic*), Hemp, Extra Virgin Olive

Oil - Corn, Cottonseed, Palm Kernel, Peanut, Safflower, Sesame, Soy-bean, Sunflower

Partially Hydrogenated Oils - All*



SWEETENERS EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE

Agave

Barley Malt

Brown Rice Syrup

Coconut Sugar

Corn Sweetener*

Dates

Erithritol

Figs - Dried

Corn Syrup - High Fructose*

Honey - Raw Honey - Pasteurized

Jam/Preserves - 100% Fruit Jam/Preserves - Sweetened

Maple Syrup

Molasses

No-Calorie Sweeteners (Splenda, Saccharin, Nutra-Sweet, Aspartame*, etc.)

Stevia

Sorbitol

Sugar - Brown, Turbinado, Sucanat Sugar - White*

Xylitol

BEVERAGES EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE

Beer

Cocktails, Mixed Drinks - Alcoholic

Coconut Water

Coffee - Unsweetened, Cold Brewed

Coffee - Unsweetened, Hot Brewed, Decaffeinated

Coffee - Flavored or Sweetened

Fruit Juices

Hard Alcohol

Hard Cider

Kombucha

Grape Juice - Red



Sodas - Natural, Sugar-Free Sodas - Colas, Regular

Sake

Tea - Green, White, Oolong, Black, Herbal (Unsweetened), Yerba Matte

Tea - Iced, Sweetened

Water, Sparkling Water

Wine - Red Wine - White

HERBS, SPICES,

CONDIMENTSEAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE

Arrowroot

Barbeque Sauce

Bragg Liquid Aminos*

Broth - Vegetable Broth - Beef, Chicken

Fresh & Dried Herbs / Spices (in-cluding: Allspice, Basil, Bay Leaves, Caraway Seed, Cardamom, Cay-enne Pepper, Celery Leaf, Celery Seed, Chilis, Ground, Cinnamon, Clove, Coriander , Cumin , Curry , Dill Leaf, Fennel , Fenugreek , Galangal , Garam Masala, Garlic , Ginger , Herbs de Provence, Kaffir Leaves, Lemon Grass, Marjoram, Mint, Mustard Powder, Nutmeg, Oregano, Paprika, Parsley, Pepper, Rosemary, Saffron, Sage, Tarragon, Thyme, and Turmeric)

Ketchup

Pepper - Lemon

Mayonnaise

Miso

Mustard - Prepared

Nutritional Yeast

Pickles - Unsweetened

Relish

Salsa/Picante Sauces

Salt

Sauerkraut

Soy Sauce - Tamari, Traditional* Soy Sauce - Commercial*



Vanilla Extract

Vinegar - Apple Cider, Red Wine, Balsamic

Vinegar - Grain*, Rice Wine

SNACKS EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE

Almonds - Raw Almonds - Roasted, Seasoned

Bars - Raw Fruit & Nut (Larabar, Raw Bite, Nakd nudie, etc.)

Bars - Clif, Kind, Nutrition, Health, Protein

Bars - Granola, Nature Valley

Candy

Cashews - Raw, Roasted

Cheese Dip

Chips - Kale Chips - Corn, Potato, Rice

Chocolate - Dark Chocolate - Milk

Crackers - Whole Grain Flour Crackers - Refined Flour

Fruit - Dried

Guacamole

Gum, Xylitol Sweetened Gum - Conventionally Sweetened

Hummus

Pistachios

Trail Mix

* Soy, corn, cottonseed, sugar beets, and canola are frequently grown with genetic modification. I recommend going with organic or certified non-GMO for foods made from these crops.

** Technically a legume, but often considered an “honorary nut” on account of a nut-like flavor and nutritional profile.

A Word About Animal ProductsIndustrial meat and dairy production have become a nightmare to the planet, directly using up enormous amounts of fresh water, causing massive water pollution, and producing more greenhouse gases than all the cars, trucks, airplanes, ships, and railroads combined.1 2 3

Its products are relatively cheap, but that low cost is achieved through the systematic abuse of animals and workers as well as the externalization of environmental impact. And consumption of industrial meat and dairy products is strongly linked to higher rates of heart disease, type 2 diabetes, Alzheimer’s disease, obesity, some forms of cancer, and most of the other chronic

1 Mekonnen M and Hoekstra A, “A Global Assessment of the Water Footprint of Farm Animal Products,” Ecosystems, 2012, 15:401-415.2 Scientific American, “How Does Meat in the Diet Take an Environmental Toll?.” 3 Food and Agriculture Organization of the United Nations, “Livestocks Long Shadow – Environmental Issues and Options,” Rome, 2006.



diseases pervasive today.4 5 6

For these and other reasons, many people eschew animal products and base their diets completely, or nearly completely, on plants. However, some people report feeling better and having more energy if they include some animal products in their diets. If you are or might be one of those people, and if you don’t have an ethical stand against killing animals for food, I’ve created this chart to show you how I think various animal products stack up, strictly from a health perspective.

FISH & SEAFOOD*** EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE

Anchovies

Bass - Sea, Striped

Catfish

Caviar

Cod

Crab

Crawfish

Eel

Flounder

Grouper

Haddock

Halibut

Herring

Lobster

Mackerel

Mahi Mahi

Molluscs

Monkfish

Mullet

Mussel

4 Jonathan Shaw, “A Diabetes Link to Meat,” January-February 2012, Harvard Magazine.5 Grant WB, “Using Multicountry Ecological and Observational Studies to Determine Dietary Risk Factors for Alzheimer’s Disease,” J Am

Coll Nutr, July 2016, 35(5):476-89.6 Bouvard V, et al., “Carcinogenicity of Consumption of Red and Processed Meat,” International Agency for Research on Cancer

Monograph Working Group, October 2015, The Lancet Oncology.



Octopus

Oyster

Pollock

Prawn

Salmon - Wild Salmon - Farmed

Sardine

Scallop

Shark

Shrimp

Snapper

Sole - Dover, Petrale

Squid

Sturgeon

Swordfish

Tilapia

Tilefish

Trout - Rainbow, Steelhead

Tuna - Albacore, Ahi, Bluefin, Yellowfin

Whitefish

*** Fish can be farmed or wild. There are many methods of farming—most of which are high in toxins. If it’s wild, then it will be heavily impacted by the level of pollution in the water in which it swam. Mercury and other toxins tend to accumulate up the food chain, and many fish are at the top of very long food chains. This chart takes general toxicity levels into account, as well as environmental concerns, concentrations of Omega-3 fatty acids, and overall nutritional profile. But it’s highly imprecise because there are so many variables. There are also substantial ethical and environmental factors to consider with fish. For a directory of sustainable seafood, visit fishwatch.gov.

EGG, DAIRY, DAIRY

SUBSTITUTES EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE

Butter - Cow, Pasture-raised

Buttery Spread - Earth Balance, Nutiva Coconut Oil (Buttery Flavor)

Buttery Spread - Margarine, Smart Balance

Buttermilk

Cheese - Nut, Cultured Cheese, Cow, Ricotta, Soy

Coconut Milk

Cottage Cheese



Cream Cheese - Nut Cream Cheese - Cow

Creamer, Half-and-Half, Non-Dairy

Eggs - Pasture-raised Eggs - Conventional

Egg Whites

Egg Yolks

Ghee

Ice Cream

Margarine

Milk - Unsweetened Oat, Hemp, Almond, Soy*

Milk - Sweetened Almond, Oat, Hemp, Rice (and Unsweetened), Pea Protein, or Soy

Milk - Cow (Whole or Fat-Free), Goat

Sour Cream

Whipping Cream

Yogurt - Unsweetened Almond, Coconut

Yogurt - Soy* (Sweetened), Cow (Unsweetened)

Yogurt - Sweetened Almond, Coconut, Cow

MEATS & MEAT SUBSTITUTES EAT ABUNDANTLY EAT MODERATELY MINIMIZE OR ELIMINATE

Bacon

Beef (cow)

Beef Jerky

Beef - Corned

Bison - Grassfed

Canned Meat

Caribou - Wild

Chicken

Dried Meat

Duck

Ham

Hot Dog

Hot Dog, Soy

Lamb

Luncheon Meats

Pork (pig)

Quail



Rabbit

Salami

Meat - Salted & Cured, Smoked

Sausage

Sheep

Spam

Tempeh - Organic*

Tofu - Organic*

Turkey

Veal (calves)

Veggie Burgers

Venison (deer, elk)

* I recommend going with organic or certified non-GMO soy.

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This chart is excerpted from 31-Day Food Revolution: Heal Your Body, Feel Great, & Transform Your World By Ocean Robbins

Find out more and get the whole book at 31dayfoodrevolution.com

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