Fruits All fresh fruits, freshly-squeezed juices, small amounts of unsulfured dried fruit in trailmix as a snack Commercial fruit juices, dried fruit
Vegetables All fresh vegetables except corn, frozen vegetables Corn, canned vegetables
Nuts & Seeds All nuts except peanuts. Must be fresh, unroasted and unsalted. Peanuts and peanut products
Vegetable Protein All beans and legumes, fermented soy (natto, tempeh, miso) Unfermented soybean products
Animal Protein Organic or free range eggs, chicken, duck and turkey, grass-fed beef, lamb, wild game Factory-farmed chicken, turkey, pork, beef, veal and sausage, cold cuts, canned meats, hot dogs
Fish Anchovies, black cod, wild salmon (fresh and canned), herring, canned sardines, trout, shellfish, wild fish from low down on the food chain Other fish, including factory farmed fish
Dairy and Dairy Substitutes Almond milk, rice milk, hemp milk, brazil nut milk, sheep and goat's milk products, cheese from raw milk, small amounts of unsweetened plain yoghurt Regular cow’s milk, cheese, cottage cheese, non-dairy creamers, soy milk
Grains Amaranth, brown rice, wild rice, brown rice pasta, pure buckwheat noodles, millet, quinoa, teff, gluten-free oats, buckwheat Gluten grains (wheat, corn, barley, rye, spelt, bran, farina, kamut, couscous, oats)
Herbs, Spices and Condiments All herbs and spices, mirin, mustard, wheat-free soy sauce Ketchup, relish, chutney, soy sauce, mayonnaise
Sweeteners Stevia, xylitol or small amounts of black strap molasses, raw honey, real maple syrup, brown rice syrup Refined sugar, white and brown sugars, high fructose corn syrup, beet sugar, cane sugar, fruit juice concentrate, artificial sweeteners
Vinegars Apple cider, balsamic, red wine, white wine, rice, umeboshi plum Commercial salad dressings
Oils Extra virgin olive oil, walnut, coconut, sesame, flaxseed Margarine, shortening, canola, sunflower oils
Beverages Herbal tea (non-caffeinated), fresh vegetable juices, freshly squeezed fruit juice, mineral water, spring water, small amounts of tea Alcohol, coffee, soda, soft drinks, caffeinated energy drinks, commercial fruit juices
Other Cocoa nibs, small amounts of dark chocolate Candy, chocolate, energy bars, protein bars