BALANCED “FOOD” LADDER................... eat your way to a better Physique:
(eating from tier 1 & 2 would give you a nearly perfect diet)

Tier 1 - The Absolute Best Foods

Artichokes, Beans, Beets, Blueberries, Bran, Broccoli, Brussels Sprouts, Cabbage, Cantaloupe, Carrots, Cauliflower, Cereal (whole wheat), Citrus (fruits & juices), Cranberry Juice, Egg whites, Fish (salmon, mackerel, sardines), Garlic (fresh), Grape Juice, Kale, Kiwifruit, Mangoes, Milk (nonfat), Mushrooms (shitake & mitake), Nectarines, Oatmeal, Olive Oil, Onions, Papayas, Peas, Peppers, Prunes, Rice (brown), Salsa, Spinach, Sweet Potatoes, Tea (green or black), Tofu, Light Tomato Sauce & Products, Vegetable Juice, Water

Tier 2 - Excellent Food, You NEED It!!

Almonds, Apples, Asparagus, Bananas, Bread (rye, marble, pumpernickel), Broccoli Sprouts, Celery, Cereal (dry-3 to 6 grams of fiber), Cherries, Chicken (skinless white meat), Coffee (black), Corn, Low Fat Cottage Cheese, Cucumbers, Eggplant, Fish (freshwater), Graham Crackers, Lettuce (romaine, leafy green or red), Lima Beans, Melon (honeydew), Milk 1%, Mushrooms, Oysters, Pancakes (buckwheat), Pasta w/ marinara sauce fish or vegetables, Peaches, Pears, Plums, Raisins, Raspberries, Ricotta Cheese (nonfat), Shellfish, Soy Milk, Strawberries, String Beans, Sunflower Seeds, Tomatoes, Turkey Breast, Vegetable Juice (canned or bottled) Veggie Burgers, Walnuts, Watermelon, Wine (red), Yogurt (low fat - including frozen), Zucchini

Tier 3 - “Swiss Food” Neutral - Benefits & Hazards

Animal Crackers, Applesauce, Avocados, Bagels, Baked Beans, Beef (eye of round, London broil, top round), Canola Oil, Chicken (dark meat), Chocolate, Eggs (whole), English Muffins, French Fries (baked), Fruit (dried), Fruit Juice, Granola, Low Fat Jam, Iced Mocha w/nonfat milk, Margarine (fat free), Mustard, Nuts (walnuts, hazelnuts, pine nuts), Olives, Pancakes, Plain Pasta, Peanut Oil, Pork Tenderloin, Potatoes, Pretzels, Refried Beans, Rice Cakes, Rice (white), Sauerkraut, Soup (canned broth), Veal Cutlet, Wine (white), Yogurt

Tier 4 - Careful! (Eat in Moderation)

Beef, Chicken (BBQ), Butter, Caesar Salad, Canadian Bacon, Cheese, Chef’s Salad, Chili, Chinese Food, Chips (low fat), Coffee Cake, Crackers, Cream Cheese (low fat), Duck, Granola or Energy Bars, Gilled Cheese Sandwich, Ham, Hawaiian Pizza, Honey, Lettuce (iceberg), Juice (sweetened), Lamb Chops, Lasagna (meat), Lunchmeat, Hot Dogs (low fat), Macaroni & Cheese, Meat Loaf, Mayonnaise (low fat), Mexican Food (baked not fried), Milk 2%, Muffins, Peanut Butter, Peppers (stiffed), Pizza (meatless), Popcorn w/ salt & butter, Pork Chops (fat removed), Potato or Macaroni Salad, Pudding (low fat milk), Reuben Sandwich, Sherbet, Sloppy Joe (lean beef or ground turkey), Soup (canned - creamy), Soy Sauce, Spaghetti, Subs, Taco Salad (chicken), Tuna Salad, Vegetable Oil

Tier 5 - May Taste Great............ But You Will Pay Later!

Bacon, Beef (ground), Beef Taco, Breakfast Sandwich (fast food), Cakes, Candy, Cereal (sugared), Charred or Blacked Food, Chicken a la King, Chicken or Buffalo Wings/Nuggets, Chicken or Fish Sandwiches (fried), Chips, Cinnamon Buns, Clams, Cookies, Crab, Cream Cheese, Creamed Veggies, Creamer (nondairy), Doughnuts, French Fries, Gravy, Hamburgers (fast food), Hot Dogs, Ice Cream, Latte (whole milk), Lobster Newburg, Mayonnaise, Milk (whole), Nacho Chips w/cheese, Onion Rings, Pastries, Pies, Potato (fried), Potato Skin (fried), Pot Pies, Refried Beans, Creamy Salad Dressing, Sausage, Sugared Soft Drinks, Spareribs, Tater tots, Toaster Pastries

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LoVe,
Rhapsody -