Eating Plan for Diabetic and Obesity Health Improvement ***FOOD LIST
This is a list of food items that will move you forward in the Eating Plan for Diabetic and Obesity Health Improvement. It is from multiple sources and includes the list of food offered by my old Diet Center guide and from several US Govt Dept of Agriculture resources. You will notice items like bananas not listed. I do really enjoy a few bananas but the sugar content and health value make this a poor choice for a health improvement eating plan. Avocados also are not on the list.
NOTE: This is a living document and the content will grow with the research
- Any kind of lettuce, spinach, beet greens, chard, cabbage.
- Onions.
- Tomatoes.
- Fennel.
- Cucumber.
- Radishes.
- Celery.
- Asparagus.
- Artichoke
- Asparagus
- Bean sprouts
- Beet
- Broccoli
- Brussels sprouts
- Carrot
- Cauliflower
- Eggplant
- Endive
- Green beans
- Kale
- arugula
- radicchio
- Mushrooms
- Okra
- leeks
- shallots
- Palm Hearts
- Peppers
- Pumpkin
- Radishes
- Rhubarb
- Spaghetti squash
- Squash
- Spinach
- Turnip
- Watercress
- Zucchini
Fruit
- Apples
- Blue Berries
- Blackberries
- Raspberries
- Grapefruit
- Strawberries
- Lemons
- Limes
- Oranges
- Watermelon
- Papaya
- Peaches
- Plums
- Mango
- Lychee
- Grapes
- Pineapple
- pears
- guava
- Cantaloupe
- Tangarine
- Oranges
Meats and Proteins
Lean meats such as
- Beef tenderloin
- Filet mignon
- Buffalo
- Extra-lean ham
- Extra-lean Kosher beef hot dogs
- Lean center-cut pork chops
- Lean slices of roast beef
- Pork tenderloin
- pork loin roast
- Steak: flank, sirloin, London broil
- Veal chops
- Veal scaloppini
- Venison
- Rabbit
- Goat
- Elk
- Emu
- Kangaroo
- Bear (good luck getting this!)
Poultry
- Chicken
- Chicken liver
- Cornish hen
- Low fat deli slices of chicken or turkey
- Ostrich steak
- Quail
- Turkey
- Wild duck
Fish
- Arctic char
- Catfish
- Cod
- Flounder
- Grouper
- Haddock
- Halibut and smoked halibut
- Herring
- Mackerel
- Mahi Mahi
- Monkfish
- Orange roughy
- Perch
- Red snapper
- Salmon or smoked salmon
- Sardines, fresh or canned in water
- Sea bass
- Shark
- Sole
- Surimi
- Swordfish
- Tilapia
- Trout
- Tuna, fresh or canned in water
Shellfish
- Clams
- Crab
- Crawfish
- crayfish
- Lobster
- Mussels
- Octopus
- Oysters
- Scallops
- Shrimp
- Squid
Vegetable Based Proteins
- Seitan
- Soy foods and veggie burgers
- Tempeh
- Tofu
Eggs (up to three per day as a substitute for a protein at mealtime)
- Chicken
- Quail
- Duck
Breads (more coming to the list)
- Wasa Crackers All types (two crackers per day Any time)
- Old London Melba Toast and Flat Bread All types (two per day Any Time)
Beverages and Drinks
- Tea (black tea, herbal,green tea)
- black coffee (hot or cold)
- Bottled Water
OTHER items and condiments
- Sugarless Gum
- Stevia (natural sweetener, any flavor)
- sweet and low
- Nutrasweet
- Mustard
- Apple Cider Vinegar
- Any natural herb or spice, kosher salt and pepper, garlic, basil, oregano, thyme, dill
- gelatin (sugar free with or without flavoring)