Food Chart. AKA The Naughty and Nice List for Rich.

This list is a work in progress and written for my good friend Rich.  I made him a copy for his fridge but he kept losing it, so if I post it here, he will always be able to find it.  Rich is an amazing guy.  He’s a science teacher, very bright, but he eats like a child (no vegetables, no seafood etc).  By using the list below and showing him how to cook some vegetables with delicious fats, Rich has dropped 20 pounds and increased his sexiness quotient by a factor of 3.

It was too difficult to label foods naughty or nice, so I included a third column, which are “middle of the road” foods.  To make it more clear, I changed the names from “Naughty and Nice” to “Red, Yellow, and Green”.  These “Yellow” foods can be eaten without wrecking your diet, but don’t base your life around them as they all have some blemishes, either with the amount of sugar or carbohydrates, the presence of anti-nutrients, or other concerns.   Here you go, Rich!

Please note, this a rough chart and not person specific.  For example, if you don’t tolerate dairy, then you shouldn’t eat it. 

REDYELLOWGREEN
HIGH FRUCTOSE CORN SYRUP

SUGAR

WHITE FLOUR

WHEAT FLOUR

CORN

WHITE RICE

ENERGY BARS

SPORTS DRINKS

JUICES

SODAS

DIET SODAS

BROWN RICE

TROPICAL FRUITS (PINEAPPLE, BANANAS, MANGOS)

OATS

GRANOLA BARS

BRAN AND OTHER GRAINS

COFFEE SWEETENERS

ARTIFICIAL SWEETENERS

MILK (SKIM IS WORST)

BEER

WHITE WINE

DRIED FRUITS

ALL BREAKFAST CEREAL

PASTA

BREAD

FLOUR TORTILLAS

WHITE POTATOES

CHIPS

PROCESSED SNACKS 

PRETZELS

CANDY

MARGARINE

VEGETABLE OILS (OLIVE IS GOOD)

JAMS AND JELLIES

APPLES

ORANGES

PEARS

WATERMELON

GRAPES

PEACHES

PLUMS

BEANS

YOGURT

RED WINE

VODKA, TEQUILA ETC

CORN TORTILLAS (2 MAX)

SWEET POTATOES

PROTEIN POWDER

PROTEIN BARS

SPAGHETTI SQUASH

BUTTERNUT SQUASH

PARSNIPS

DEEP FRIED VEGETABLES AND MEAT PRODUCTS

EGGS

OLIVE OIL

BUTTER

NUTS

DARK CHOCOLATE

COCONUT OIL

BACON

BEEF (GRASS FED IS BEST)

CHICKEN (ORGANIC IS BEST)

PORK

FISH (OILY FISH LIKE SALMON ARE BEST)

SHELLFISH

BERRIES

DARK LEAFY VEGETABLES

(SPINACH, KALE)

CRUCIFEROUS VEGETABLES (BROCCOLI, CAULIFLOWER ETC)

AVOCADOS

BEETS

CARROTS

ALMOND FLOUR

HEAVY CREAM

CHEESE

ORGANIC TOFU

SALT + SPICES

COFFEE

TEA

SOUR CREAM FULL FAT

COTTAGE CHEESE FULL FAT

GREEK YOUGURT FULL FAT

CREAM CHEESE FULL FAT

FERMENTED FOODS (KOMBUCHA, SAURKRAT, KIMCHI ETC)

PICKLES

COCOA POWDER (UNSWEET)

“BULLETPROOF COFFEE”

SALSA

MUSTARD

MAYONAISE

ALMOND BUTTER

PEANUT BUTTER (ORGANIC, WITH NO SUGAR ADDED)