Foods to enjoy and foods to avoid.

Recommended food guidelines
Food Group	Enjoy	Avoid
Meat Fish Poultry Legumes Eggs	Free range - hormone free: Chicken, turkey, lamb, soy beans & soy foods, cold water fish (eg. salmon, tuna, mackerel, trout, etc.) & eggs.	Cold cuts & processed meats (eg. bacon, ham, sausages etc.).
Dairy Products	Dairy substitutes: Rice milk, soy milk, nut milks & soy yoghurts. All sugar free.	Milk & milk products (cheese, yoghurt, ice-cream, etc.).
Grains: Bread & Cereals	Any product made of whole grains: Rice, rye, buckwheat, millet, soy, amaranth, quinoa, tapioca, & arrowroot or any gluten free flour. See grain preparation chart for details	Wheat
Soups	Clear vegetable based broths & home made soups	Canned & creamed soups.
Vegetables	Try to use 4-6 varieties of vegetables per meal from the following list. Use fresh, raw, lightly cooked, not juiced:  Cauliflower, broccoli, cabbage, brussel sprouts, celery, iceberg lettuce, carrots, parsnips, turnip, choko, onion, green beans, mushrooms, raw beetroot, radish, eggplant, avocado, mung bean sprouts, cucumber, zucchini, squash, scaloppini, dill pickles, spinach, silver beet, capsicum, tomato & alfalfa sprouts. If weight loss is not a goal you may have the following in small amounts: Sweet potato, potato, peas, lentils, chickpeas & yellow pea flour.	Canned, creamed & over cooked vegetables.
Fruits	Try to eat 100-150 grams of fruit 2–3 times daily. Use fresh unsweetened frozen or water packed fruits (diluted with ½ water).
Fats Oils Nuts Seeds	Oils: Butter Cold/Expeller pressed, unrefined, light shielded, flaxseed, canola, walnut & olive. Cook with sesame or olive oil.   Nuts & Seeds: Walnuts, macadamias, almonds, pecans, sesame seeds, sunflower seeds, flaxseeds (ground) & pumpkin seeds.	Margarine, shortening, refined oils, peanuts, commercial salad dressings & spreads & all roasted nuts.
Sugars	Honey and natural sugars	Artificial sweeteners like Equal and refined white sugar.
Beverages	Drink 2 liters (8-10 glasses) of purified water daily. Soy, rice, & nut milks (in small quantities). Ginger water/tea stimulates healthy digestion. Teas: Black, herbal & low tannin teas are usually acceptable; check the label for chemical additives.	Artificial fruit flavoured drinks, milk, coffee, cola, coco, alcoholic beverages, soft drink & sweetened beverages.