Item

Eat more

Eat less

Vegetables

Asparagus, bell pepper, broccoli, brussel sprouts, cabbage, cauliflower, celery, corn, cucumber, lettuce, mushroom, peas, parsnip, potato, squash, zucchini, salads

Avocado, beets, carrots, chilies, eggplant, olives, onion, pickles, radish, spinach, tomato, turnip

Fruits

Apples, banana, dates, coconut, grapes, lychee, mango,melons, pomegranate

Apricots, berries, cherries, citrus fruits, cranberries, papaya, peaches, pineapple, plums rhubarb

Grains

Barley, oats, rice, wheat

Corn, millet, rye, buckwheat

Beans

All beans

Lentils

Nuts & Seeds

Coconut, pumpkin and sunflower seeds

Most nuts, sesame seeds

Dairy

Unsalted butter, ghee, milk, soft cheeses, buttermilk, sweet lassi

Sour cream, yogurt, hard cheeses, sour buttermilk, ice cream

Herbs & Spices

Cardamom, coriander, cumin, dill, fennel, lemongrass, mint, rose, turmeric

Asafoetidea, basil, bay leaf, caraway, clove, cayenne, cinnamon, fenugreek, garlic, sage, ginger, mustard seeds, nutmeg, onion, pepper,

Oils

Coconut, sunflower, soy

Almond, corn, sesame, olive, peanut

Beverages

Cool drinks, milk, water, coconut milk, fruit and vegetable juice

Carbonated drinks, hot drinks, coffee, tea, alcohol