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Chronic Life Food List

These are guidelines for the average person assuming no specific allergies such as dairy or nut intolerances.

Green = Eat all you like
Yellow = Moderation

Orange = Moderate/Avoid
Red = Avoid

Vegetables/Fruits to Eat (Eat all you Like, Center of Plate Visual)

  • Artichoke
  • Arugula
  • Asparagus
  • Avocados
  • Artichoke
  • Arugula
  • Asparagus
  • Avocados
  • Beets
  • Bell Peppers
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Coconut
  • Collard Greens
  • Cucumber
  • Eggplant
  • Endive
  • Fennel
  • Garlic
  • Green Beans
  • Jicama
  • Kale
  • Leeks
  • Lettuce
  • Mushrooms
  • Mustard Greens
  • Olives
  • Onions
  • Parsnips
  • Peppers
  • Radish
  • Rutabaga
  • Sea Vegetables
  • Spinach
  • Squash
  • Tomatoes
  • Turnips
  • Watercress
  • Zucchini

Vegetables in Moderation/Avoid

Starchy Vegetables are high in Carbs, raise Blood Sugar levels, and result in Crash n Burn

  • Potatoes
  • Sweet Potatoes/Yams
  • Wild Rice

Meat

4-6 ounce side dish in Moderation, Best quality you can afford (Grass-fed, Free Range, Organic, Wild, Game)

Meat and Poultry

  • Beef
  • Chicken
  • Pork
  • Goat
  • Lamb
  • Turkey
  • Duck
  • Venison and Other Game Meats
  • Liver, Bone Marrow and Other Organ Meats

Fish (Wild is Best)

  • Halibut
  • Cod
  • Bass
  • Salmon
  • Tuna
  • Mahi Mahi

Shellfish

  • Clams
  • Crab
  • Lobster
  • Crayfish
  • Mussels
  • Oysters
  • Scallops
  • Shrimp/Prawns

Eggs (Eat the Whole Egg as much as you like, The Perfect Food, Buy pastured and local from Farmer’s Market when available)

  • Chicken
  • Duck
  • Other Bird Eggs
  • Caviar

Dairy

Eat (Full Fat Only) 

  • Butter
  • Heavy Cream/Half n Half
  • Greek Yogurt
  • Sour Cream
  • Cream Cheese
  • Raw/Aged Cheese
  • Hard and Soft Cheeses

Moderate/Avoid

  • Whole Milk

Avoid

  • Skim Milk
  • Low Fat and Sweet/Fruit Yogurts
  • Margarine

Fats/Oils (Healthy, use as much as you like, Reduces Hunger, Optimizes Body Function)

  • Olive Oil (best use is for salads/seasoning, not for cooking)
  • Coconut Oil/Milk/Cream
  • Butter
  • Ghee/Lard/Tallow
  • Avocado Oil
  • Macadamia/Sesame/Walnut/Almond Oil
  • Raw Palm Oil

Fruits for Moderate Snacking (Lower in Sugar)

  • Blackberries
  • Blueberries
  • Cranberries
  • Raspberries
  • Strawberries
  • Cherries
  • Grapefruit
  • Lemon
  • Lime
  • Cantaloupe
  • Passion Fruit
  • Apricot
  • Guava
  • Kiwi

Fruits in Moderation/Avoid (Higher in Sugar, treat as Dessert)

  • Apple
  • Banana
  • Melons
  • Figs
  • Grapes
  • Mango
  • Nectarine
  • Orange
  • Papaya
  • Peach
  • Pears
  • Plums
  • Pomegranate
  • Rhubarb
  • Tangerine
  • Watermelon

Nuts and Seeds

Eat as You Like

  • Brazil
  • Macadamia
  • Pecan
  • Almond
  • Walnuts
  • Hazelnuts
  • Pine Nuts
  • Chia Seeds
  • Pumpkin Seeds
  • Sesame Seeds

Moderate

  • Peanut
  • Sunflower Seeds

Moderate/Avoid

  • Cashew
  • Pistachio
  • Chestnuts

Herbs and Spices

A great way to add flavor and health benefits. See Herbs/Spices (Link) for details

Foods to Avoid

  • Highly Processed Foods
  • Fast Foods
  • Sugar and Sweeteners
  • Cookies, Cakes, Ice Cream, Candy
  • Sugary Drinks and Fruit Juices
  • High Fructose Corn Syrup
  • Grains, Breads and Pizza
  • Artificial Flavors/Colors
  • MSG
  • Vegetable Oils except Olive Oil
  • Trans Fats
  • Margarine
  • Foods labelled ‘Low Fat’ or ‘Diet’
  • French Fries
  • Potato Chips and similar Snacks
  • Gluten Free Junk Foods
  • Low Fat/Sweet Yogurt
  • Low Carb Junk Foods
  • Low Quality Processed Meats and Cheeses

Dessert and Snack Ideas (see Recipes section)

Eat as You Like

  • Nuts/Seeds
  • Cucumber/Celery/Bell Pepper Slices with Low Carb Dressing Dips/Cheese
  • Avocado Sliced with Salt/Pepper/Olive Oil
  • Guacamole
  • Olives
  • Hard Boiled Eggs
  • Cold Cuts
  • Sashimi
  • Baba Ganoush or Hummus
  • Kale Chips
  • Roasted Seaweed
  • Green Juices
  • Dark Chocolate Avocado Mousse

Moderation

  • Almond Butter Plain or with a bit of Melted 80% Dark Chocolate
  • Fresh Berries or Other Low Sugar Fruits
  • Berries with Full Fat Yogurt/Smoothie/Whipped Cream/Coconut Cream
  • Home Made Grain Free Granola
  • Grain Free crepe topped with choice of Crushed Fruit/Melted Dark Chocolate/Butter/Coconut Cream
  • Home Made Low Sugar Ice Cream
  • Fat Bombs

Low Carb Alcohol Ideas (Drink in Moderation)

  • Bourbon/Whiskey
  • Vodka/Tequila/Gin
  • Brandy
  • Champagne/Red/White Wine/Lite Beer (more moderate as higher carb than above choices)
  • Mix with: Sparkling Water, Lime/Lemon, Kombucha
  • Avoid mixing with: Tonic, Fruit Juice, Sugar/Artificial Sweetened Soda