The Good, The Bad & The Ugly...

Below is a quick reference list for good foods and foods to limit or eliminate. Even if you don’t follow a specific dietary plan, it’s always good to have an appreciation of the good foods that support healthy eating and the foods to limit or otherwise consider eliminating. What works for you of course depends on your individual circumstances and health considerations. None the less, here’s a quick reference. 


Good Foods

Keep in mind that serving size is important for calories and fats.


  • Fruits

  • Vegetables

  • Lean meats

  • Fish

  • Shell Fish

  • Quinoa

  • Couscous

  • Brown rice

  • Whole grain pasta

  • Use cooking sprays instead of all oils

  • Yogurt (fat free/sugar free)

  • Sherbet (low fat/calorie yogurt ice cream)

  • All natural energy bars (100 calories or less)

  • Ketchup (natural and no high fructose in it).


Foods to Limit

Foods to consider limiting in quantity and serving size

  • Olive oil

  • Avocado

  • Nuts

  • Cheeses

  • Alcohol

  • Diet sodas (really should try to eliminate them but once or twice a week is ok) 

  • Artificial sweeteners but only Stevia/Truvia

  • Eggs (with yolk, eliminate the yolk and you can eat the whites daily).


Foods to Eliminate

Foods to consider eliminating altogether. 


  • Processed foods

  • Bake goods with white flour and pre-packaged

  • Fried foods

  • White pasta

  • White rice

  • Ice cream 

  • Energy/granola bars

  • Whole milk

  • Soda

  • Sugar

  • Corn Syrup

  • High fructose

  • Coconut oil