WHAT SHALL I EAT AND NOT EAT
WHAT I DECIDED FOR ME FROM MY REVIEWS OF THE DATA


On most of these, the jury is not out - they are clear.  The marginal ones may have some debate, but they are less than 20% of the impact.  You should definitely not have any of the toxics and limit the sugar response ones in "Definite Elimination" box.

The definite (not debated) ones have more than 80% of the good/bad effects!!!!

Debating things that have very small marginal effect is largely useless.






DEFINITE ELIMINATION
(Avoid!!!!)
(Best to have zero of these at home)

Toxic sugar response

Direct sugar sources, incl.
  honey and fruit juice
Refined (processed) foods
   "Energy bars"
Starches (rapid sugar)

Toxic

High fructose corn syrup
Trans-fats, hydrogenated,
  manufactured fats/oils, french fries!
Vegetable oils (see list below)
Sodas
Energy drinks

Effect of weight by itself

Being overweight causes chemical, toxins, and other problems by itself.


These cause 80+% of the bad effects

PROBABLE ELIMINATION


Artificial sweeteners (keep natural, e.g. Stevia) - Do maximum elimination, no diet cokes

Soy (unless fermented) - Antinutrients




DEBATED

Grains - Eliminate all you are sensitive to (test it).  Others are probably ok, whole grains only though.  High glycemic, another reason to minimize or cut.

Red meat - Regular, eat less if do eat
Beans - Good meat substitute, filler, fiber, digestion problems (Beano!)

Dairy products
    Cheese

Saturated fats - Limit to 7-10% of calories (9 calories per gram) - I judge that that much is fine, based on all the opinions and studies.

Wine, alcohol - 1 drink? (bad for HDL)

Caffeine - No debate about limiting it to 2 cups of coffee



EAT

Vegetables, esp Broccoli - Always good to
  eat - best are highly colorful!
Lots of peppers
Plentiful spices
Fruit, limited due to high glycemic - Best is
  berries, then apple. On weight loss diet use
  none.
Beans

Healthy fats
   Omega 3 supplements (EPA & DHA)
       Flaxseed (Superfood, lowers B/P more
           than medicines)
   Olives, nuts, avocados, + for walnuts
   Almond milk, coconut milk
   Oils - Olive. coconut
   Butter, almond butter

Fish, wild, not large type (3+/ week)
Meat, chicken (grass-fed, free range)
  10-20% of  calories

Probiotics - Digestive health must

Protein supplements (w/o sugar)

Green tea (I use extract drops in coffee)

pH drops (I add to coffee to neutralize acid)

Fiber pills or powders - for health and hunger
Reduce, balance

Vegetable oils:  Corn oil, soybean oil, canola, sunflower, safflower, margarine, shortening.  Eat nothing that is turned into "partially hydrogenated" fat.  These convert to damaged fats in processing and/or in cooking.

Omegat 6 to omega 3 ratio:

Americans are at an omega 6 to omega 3 ratio of 20:1 - Should be below 4:1.

These oils are added to many refined foods!
Omega 6 is inflammatory, while Omega 3 is anti-inflammatory - balance between the two is essential for health!  (See Fatty Acids - Good, Bad, And How It Works.)

SPICES, FLAVORINGS

Garlic (especially fresh), garlic salt
Ginger
Turmeric
Chili spice
Spices
Sea salt

Dark chocolate - Good, except for temptation aspect
Making Good Nutrition Easy - Just follow these, quick and easy.
Oils

Coconut oil (Contains ALA also) - Also, OK for cooking!
Extra virgin olive oil (but not for cooking); also hesitance about its high omega 6 content.
LIQUID "MEAL"

Premier Protein (Costco) - 160 cal, 30 g protein, very low sugar/carbs, 3 g fiber

FUDGE FACTORS, TREATS

Detour Bar - 170 cals. Low glycemic impact (Carbs 17 g, of which 5g is fiber, sugars 3 g; protein 15 g) - I eat only 1/4 at a time, satisfying.