AVERAGE FOODS

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EAT: What Foods Are Extraordinary, Average, or Trouble?In the charts below, Jordan has ranked foods Extraordinary, Average, or Trouble in descending order based on their health-giving qualities. This list comprises foods that Jordan calls “Average,” which should make up less than 25 percent of your daily diet and consumed sparingly.
Average Foods
Foods in the Average category are just that—average. Again, foods from this list should make up less than 25 percent of your daily diet.
Dairy (organic is best)

goat’s milk

cheese (cow, goat, or sheep)

cow’s milk cottage cheese

cow’s milk

plain sour cream

cream cheese

heavy cream

cultured whole soy yogurt

Amazake

low-fat yogurt

fat-free yogurt

almond milk

oat milk

rice milk

soy milk
Fats and Oils

sunflower oil

soy oil

safflower oil
Vegetables (organic is best)

canned vegetables
Nuts, Seeds, Beans, and Legumes (organic is best)

tofu

peanuts (dry roasted)

peanut butter (roasted)

cashews (raw or dry roasted)

cashew butter (raw or roasted, in small quantities)

soynut butter (in small quantities)
Condiments, Spices, and Seasonings (organic chemical- and preservative-free is best)

ketchup

mayonnaise

salad dressing

marinade

pickled ginger

wasabi
Fruits

canned fruit in its own juices
6
Grains and Starchy Carbohydrates (whole grains and whole grain flours are healthiest if
soaked for twelve hours before consuming)

brown rice

oats

kamut

spelt

barley

corn

white potatoes

whole grain pasta (wheat, kamut, or spelt)

wheat

rye

whole grain dried cereal
Sweeteners

honey

Stevia

organic dehydrated cane juice

maple syrup

agave nectar

xylitol

barley malt

brown rice syrup
Beverages (organic is best)

pasteurized vegetable juices

pasteurized fruit juices (not from concentrate)

fresh ground coffee (limit to one cup per day)
Snacks

healthy popcorn

baked corn or rice chips

milk or whey protein powder from cow’s milk

rice protein

soy protein (non-genetically modified)