Food Choice Table

Carbohydrates

Good Choice
Reasons
Bad Choice
Reasons
Vegetables – green leafy
Vitamins, Minerals, Antioxidants, Fiber
Most Tuber vegetables (potatoes, tapioca)
High glycemic index
Onions, Green Onions, Chives, Garlic
Antibacterial, antiviral, anticarcinogenic
Cabbage, Broccoli, Cauliflower
Prevent estrogen dominance causing cancer.
Tomatoes (both raw and cook)
High Vitamin C and lycopene for CA prevention
Tubor vegetables in moderation – (carrots, beets, sweet potatoes)
Beta Carotene – good antioxidant

Whole Fruits –

Vitamins, Minerals, Antioxidants, Fiber
Fruits (banana, Watermelon)
High glycemic index
Lemon, Lime
Keep the body alkaline
Fruit Juices
High sugar content, low fiber
Soybean Products in moderation
Cancer prevention
Pineapples
Bromelain
Blueberry, grapes
Protect the Heart

Whole Grains

B-Vitamins, Insoluble Fiber
Oats, Barley
Soluble Fiber, Lower Cholesterol
White Rice
High glycemic index
Pasta made with duram wheat
Low to medium glycemic index
White Flour
High glycemic index
Basmati Rice
Low glycemic index

Protein

Good Choice
Reasons
Bad Choice
Reasons
Legumes
Soluble fiber
Peanuts
Aflatoxin (carcinogen)
Nuts
High in Monounsaturated fats
Deep water fish
High in Omega 3 Fatty Acid
Coastal Fish
Toxic Metals
Organic Eggs
Best Biological Value Protein for Human
Red Meats
Acid forming, Carcinogenic, Increase Hormone
Nuts
Monounsaturated fatty acid (lower chol), fibers
Dairy
Allegen, Hormone Increase
Shellfish
Carcinogenic

Fat

Good Choice
Reasons
Bad Choice
Reasons
Avocado
Monounsaturated fatty acid (lower chol)
Margarine
Hydrogenated Oil – carcinogenic
Olive Oil
Monounsaturated fatty acid (lower chol)
Deep Fried Food
Hydrogenated Oil – carcinogenic
Polyunsaturated Oil when not heated
High in Omega 6 fatty acid
Chips
Hydrogenated Oil – carcinogenic
Saturated Fats-Palm
Increase Chol
Polyunsaturated Oil when Heated
Hydrogenated Oil – carcinogenic
Soft Drinks
Acidic, high sugar
Desserts
High in sugar, high in hydrogenated fats
Sugar
Empty calories, chol, cavities, triglyceride