Refined grains |
White breads, toasted bread, cooked white rice, pasta
(macaroni, spaghetti, and the like) |
Whole grains |
Wheat bread, corn or canned, cooked cereals (as bulgur and
the like) |
Potatoes |
Boiled potatoes |
Beans and legumes |
Cooked (lentils, chickpeas, black beans or white) |
Red meat |
(Beef, lamb), other meat (rabbit, duck), cold meats,
hamburger |
Organ meat |
Beef liver or chicken liver, viscera (tripe, brains, and the
like) |
Poultry |
Chicken with skin, skinless chicken |
Fish and shellfish products |
Mixed fried fish, boiled or grilled fish (sardines, tuna),
salted fish, canned water fish, canned fish in oil,
(oysters, clams, mussels, and the like), shellfish (shrimp
and the like) |
Fast foods |
Meats as mortadella, sausage, pizza, pie |
Eggs |
Eggs |
Low-fat dairy product |
Skim milk, skimmed milk powder, yogurt |
High-fat dairy products |
Whole milk, (condensed milk, milk powder), cottage cheese
curd or fresh white cheese, cream cheese or portions, ice
cream, chocolate powder and the like, chocolate |
Vegetables |
Cooked spinach, (cabbage, cauliflower, broccoli), lettuce,
onions, (carrots, pumpkin), cooked green beans, (eggplant,
zucchini, cucumbers), mushrooms, canned vegetables, cooked
green peas, garlic, pepper, (parsley, thyme, bay leaves,
oregano, cilantro, mint, and the like), avocado |
Tomatoes |
Tomatoes, tomato sauce (ketchup) |
Fruit |
Lemons, (oranges, grapefruit, and the like), bananas, apple
or pear, strawberries, (peach, apricot), fresh figs,
(watermelon, cantaloupe, pineapple), papaya, grapes, mango,
guava, kiwi, dried fruits (as raisins, prunes), fruits in
syrup (juices of fruits, peach, pear, pineapple, fig) |
Hydrogenated fats |
Margarine, butter, mayonnaise |
Vegetable oils |
Corn oil, sunflower oil |
Olive |
Olives, olive oil |
Nuts and seed products |
Nuts (almonds, peanuts, hazelnuts, walnuts, and the like),
tahini (sesame seeds) |
Sugar, sweets, and desserts |
Biscuit, (croissant, pastries), shortbread, brownie,
(custard, custard pudding), (jams, honey), sugar, tasty type
artificial sweeteners |
Snacks |
Potato chips, bag of chips |
Condiments |
Spicy (pepper, chili) |
Soft drinks |
Soft drinks with sugar (as cola, orange, lemon, fanta, and
the like), low calorie soft drinks, fruit juice
packaging |
Beverages |
Coffee, decaffeinated coffee, tea |
Salt and pickles |
Salt, pickles |