Average Foods
Foods in the Average category are just that—average. Again, foods from this list should make up less than 25 percent of your daily diet.
Dairy (organic is best)
- goat’s milk
- cheese (cow, goat, or sheep)
- cow’s milk cottage cheese
- cow’s milk
- plain sour cream
- cream cheese
- heavy cream
- cultured whole soy yogurt
- Amazake
- low-fat yogurt
- fat-free yogurt
- almond milk
- oat milk
- rice milk
- soy milk
Fats and Oils
- sunflower oil
- soy oil
- safflower oil
Vegetables (organic is best)
Nuts, Seeds, Beans, and Legumes (organic is best)
- tofu
- peanuts (dry roasted)
- peanut butter (roasted)
- cashews (raw or dry roasted)
- cashew butter (raw or roasted, in small quantities)
- soynut butter (in small quantities)
Condiments, Spices, and Seasonings (organic chemical- and preservative-free is best)
- ketchup
- mayonnaise
- salad dressing
- marinade
- pickled ginger
- wasabi
Fruits
- canned fruit in its own juices
Grains and Starchy Carbohydrates (whole grains and whole grain flours are healthiest if soaked for twelve hours before consuming)
- brown rice
- oats
- kamut
- spelt
- barley
- corn
- white potatoes
- whole grain pasta (wheat, kamut, or spelt)
- wheat
- rye
- whole grain dried cereal
Sweeteners
- honey
- Stevia
- organic dehydrated cane juice
- maple syrup
- agave nectar
- xylitol
- barley malt
- brown rice syrup
Beverages (organic is best)
- pasteurized vegetable juices
- pasteurized fruit juices (not from concentrate)
- fresh ground coffee (limit to one cup per day)
Snacks
- healthy popcorn
- baked corn or rice chips
- milk or whey protein powder from cow’s milk
- rice protein
- soy protein (non-genetically modified)