- Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts.
- White bread, sugary cereals, refined pastas or rice.
- Processed meat and red meat.
- Low-fat products that have replaced fat with added sugar, such as fat-free yogurt.
- Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados.
- Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices.
- High-fiber cereals and breads made from whole grains.
- Fish and shellfish, organic chicken or turkey.
- High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt.