Grocery Guide

This list tells you which foods you can enjoy as part of the Daily Benefit program, and which you must avoid. The crossed-out items should be avoided. Refer to this guide any time you’re shopping to cook at home or go out to eat. We are constantly updating this list to be as comprehensive as possible, so be sure to check back for the latest version!

* These foods are acceptable if you are not trying to lose weight.
** Not for cooking, do not heat, use for dressing only.

Arame
Asparagus
Beets and beet greens
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Chicory
Collard Greens
Crookneck Squash
Cucumber
Dandelion
Dulse
Eggplant 
Endive
Escarole
Fiddleheads
Green/wax beans
Hijiki
Kale
Kelp
Kohlrabi
Laver
Leeks
Mushrooms
Mustard Greens
Nori
Okra
Onions
Parsley
Parsnips (limited amounts)
Peas
Peppers
Radishes
Romaine lettuce
Rutabaga
Scallions
Spinach
Sprouts
Summer squash
Sweet potato
Swiss chard (chard)
Tomato
Turnips
Wakame
Watercress
White Potato
Yams*
Zucchini

Chickpeas*
Fava beans*
Kidney beans*
Lentils* 
Lima beans*
Peanuts*
Red beans*
Soybeans* 

Alaskan cod
Alaskan sablefish
Blue crab
Branzino
Clams
Catfish
Chicken (commercially grown)
Chicken (organic, free range)
Dorade
Eggs (organic, free range)
Fish (raw)
Freshwater trout
Mussels
North atlantic mackerel
Oysters
Pollock
Red meat (grain fed)
Red meat (organic, grass fed)
Red mullet
Sardines (canned or fresh)
Shark
Shrimp
Swordfish
Tilapia
Tuna
Turkey (commercially grown)
Turkey (organic, free range)
Wild salmon

Butter
Cheese
Cream
                                            
Ghee
Kefir
Ice cream
Milk
Yogurt

Apples
Apricots
Avocados (limit 1/2 per day)
Bananas
Blackberries
Blueberries
Canned fruit
Cantaloupe
Cherries
Dried fruit
Graprefruit (white or red)
Grapes
Honeydew melon
Kiwi
Lemon (for flavoring)
Lime (for flavoring)
Mango
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Pomegranates
Raspberries
Strawberries
Watermelon

Barley
Brown rice*
Buckwheat*
Corn
Flour (all)
Kamut
Oats
Quinoa
Rye
Spelt
Triticale
Wheat

Alcohol (especially beer & wine)
Alcoholic cider
Club soda
Coffee
Colas
Fruit juice
Green tea
Herbal teas
Water (1 1/2-2 1/2 liters)
Yerba mate tea

Avocado oil
Canola oil
Coconut oil
Corn oil
Cottonseed oil
Extra virgin olive oil
Flax seed oil**
Grapeseed oil
Hempseed oil**
Sesame oil
Soy oil
Walnut oil

Agave
Aspartame
Confectioners glaze
Evaporated cane juice
Erythiol
Honey
Lohan
Maple Syrup 
Saccharin
Sorbitol
Stevia
Sucralose
Sugar
Xylitol

Acceptable if you are not trying to lose weight.

Cayenne pepper
Chili powder
Black pepper
Sea salt