Poor Choice – Limit use. Few nutrients other than starch or sugar which stimulate insulin, which increases body fat.
-White carbs, breads, pasta, rice, pizza, chips, and potatoes.
-Sugar in cookies, cake, ice cream, jam, honey, candy and soda.
-Low fat peanut butter, baked beans, canned fruit, and beer.

Good Choice – May use daily but limit intake. High in vitamins, antioxidants, and other nutrients. Higher carb concentration.
-Pineapple, watermelon, banana, raisins, and fruit juice,
-Carrots, sweet potatoes, yams, peas, broad beans, and corn.
Better Choice – Use daily but limit intake. High in vitamins,
anti-oxidants, and other nutrients.
-Beets, winter squash, cucumber, and tomatoes.
-Fresh fruit: berries, peaches, apples, pears, grapes, oranges, melon, kiwi, nectarines, cherries, and plums.
-Whole grain breads, cereal, bulgar, and tofu.
-Milk, yogurt.

Best Choice – Use more freely
-Vegetables such as, spinach, green beans, lettuce, cauliflower, peppers, asparagus, broccoli, summer squash, zucchini, onions, mushrooms, celery, okra, and eggplant.
Other No/Very Low Carb Choices – High protein foods and fats.
-Poultry, fish, shellfish, meat, eggs, cheese, nuts, peanut butter, herbs, and spices.
-Fats such as butter, cream, canola and olive oils should be used sparingly.