SUPERIOR

Fish (preferably not from a can): tuna, salmon, herring, cod, trout, whiting, sea perch, sardine, mackerel.
Dairy products: whey

GOOD

Dairy products: low-fat yogurt,cottage cheese, kefir, cottage cheese, mozzarella, feta, low-fat milk
Meat and poultry: chicken (without skin), turkey, rabbit, hare, pheasant, guinea-fowl
Shellfish: lobster, mussels, shrimps, oysters, mussels, crab (not surimi)
Fish: sepia, octopus
Others: eggs
Nuts and seeds (not roasted): sunflower seeds, almonds, pumpkin seeds, sesame seeds

INFERIOR

Dairy products:cheese
Fish: surimi, eel
Beans: beans, lentils, soy
Meat and poultry: lamb, beef,, duck, goose, wild boar, ostrich
Nuts and seeds (not roasted): hazelnuts, walnuts, pistachios

NO-NO'S

Meat: pork including sausages, ham, salami, bacon, organ meat (liver, kidneys, etc.)
Nuts and seeds: peanuts, peanut butter

SUPERIOR

Fruits: avocado, mango, apples, oranges, cherries, pears, strawberries, kiwis, lemons, grapefruit, pineapple, passion fruit, papaya, tangerines, all types of berries, watermelon, plums, peaches, apricots, nectarines, etc.
Sweeteners: stevia , maltodextrin
Grains: whole wheat bread, whole wheat pastas, whole wheat crackers, brown rice, quinoa, popcorn, nacho-chips, granola (without sugar).
Vegetables: broccoli, carrots, bell peppers, bokchoi, amsoi, maize, rye, wheat, barley, buckwheat, millet, Chinese cabbage, French beans, leeks, onion, cauliflower, all cabbage types, radish, soy sprouts, champignons, watercress, endive, zucchini, Brussels sprouts, Belgian endive, potatoes, celery, artichoke, asparagus, radish, beets, all lettuce types, spinach, tomatoes, all fresh and dried herbs (basil, coriander, garlic, etc.), Jerusalem artichoke, pumpkin, eggplant, cucumber, rhubarb.

GOOD

Fruits: dried fruits (the perfect 'healthy snacks'), grapes, bananas.
Sweeteners: fructose, molasses, honey and unrefined sugar

INFERIOR

Fruits: melon
Grains: couscous

NO-NO'S

Sweeteners: sugar (sucrose), aspartame, lactose, glucose, dextrose, caster sugar, xylitol, sorbitol, mannitol, saccharine, cyclamate
Grains: white bread, white rice, white crackers and anything that contains white flour

SUPERIOR

Fish: salmon, haring, sardines, mackerel
Oils: cold pressed oil from the following seeds or nuts: olives, safflower, sunflower, linseed, walnuts, sesame, sprouted wheat, hemp, evening-primrose, borage, almonds
For cooking use exclusively cold pressed olive oil
Seeds and nuts (not roasted): cashew nuts, almonds, hazelnuts, pumpkinseeds, sunflower seeds

GOOD

Dairy products: butter, low fat milk

INFERIOR

Poultry: skin of chicken, turkey, etc.
Meat: all animal fats (beef, pork and all foods that contain these)

NO-NO'S

Hydrogenated Vegetable Oils