KEY:
P = Pesticide residue concerns
H = Health concerns
E = Environmental concerns
A = Animal welfare concerns
U = Unfair trade/workers’ conditions concerns
O = Over-processed/too many additives concerns
£= Pricey
C = Attractively cheap
Green List
These are foods that you can be quite relaxed about eating. They don’t raise any overwhelming issues. Only low vigilance required when buying them.
Free-range eggs
Organic eggs (£)
Grass-fed beef
Lamb
Rabbit (C)
Goose (£)
Venison (£)
UK-reared veal (£)
Organic/free-range chicken, duck, turkey and other poultry (£)
Organic/free-range pork (£)
Organic cow’s milk, cream, butter, natural yogurt, ice cream, cheese
Sheep’s, goat’s and buffalo’s milk and dairy products
Mussels (C)
Oysters (£)
Mackerel (C)
Herring (C)
Scallops (£)
Sprats (C)
Sardines (C)
MSC-certified fish, such as Alaskan wild salmon
Cold-water prawns
Crab
Lobster (£)
Venus and razor clams (C)
Less well-known white fish species (coley, rockfish, megrim, pouting) (E)
Wild sea trout
Nuts (£)
Nut butters
Seeds
Pulses (lentils, beans, etc) (C)
Extra virgin olive oils
Cold-pressed nut oils (£)
Cold-pressed seed oils (£)
Unrefined coconut oil
Duck and goose fat
Sea salt
Spices
Asparagus (UK-grown)
Aubergine
Broccoli
Cabbage (C)
Cauliflower
Brussels sprouts
Kale (C)
Cavalo nero (C)
Bok/pak choy (C)
Romanesco
Kohlrabi (C)
Radishes (C)
Chinese leaves (C)
Spring greens (C)
Carrots (C)
Turnips (C)
Parsnips
Jerusalem artichokes (C)
Celery (C)
Courgettes (UK-grown)
Marrow (C)
Onions (C)
Mushrooms (C)
Garlic
Leeks (C)
Potatoes (H) (C)
Shallots
Swiss chard
Tomatoes
Tomato paste (C)
Broad beans
UK- or EU-grown squash and pumpkin
UK-grown herbs
Organic fruits (£)
Oats (C)
Wholegrain rice
Quinoa
Millet
Rye
Spelt
Buckwheat
Kamut
Teff
Sourdough bread
Cocoa and dark chocolate (U)
Amber List
These foods raise some concerns that you might want to know about. Some vigilance required when buying them.
Non-grass-fed beef (E)
Non-organic cow’s milk, cream, butter, ghee, natural yogurt, ice cream, cheese (A)
Imported spring onions (E)
Imported green and runner beans (H) (E)
Non UK-grown herbs (E)
Non-organic lettuce and other salad leaves (P)
Imported peas, sugarsnaps, green and runner beans (E) (£)
Peppers (P)
Grapes (P)
Imported courgettes (P)
Spinach (P)
Cod, monkfish, hake, halibut, plaice, turbot, haddock and other prime white fish (E)
Imported tropical prawns (E) (U)
Apples (P)
Avocados (E)
Bananas and other tropical fruits (P) (E) (U)
UK- and EU-grown cherries (P)
Imported cherries (non EU) (P) (E)
Citrus fruits (P)
UK- and EU-grown black-/red- and white- currants (P) (E)
UK- grown black-/red- and white- currants (P)
Nectarines, peaches and apricots (P)
UK- and EU-grown pears (P)
UK- and EU-grown plums (P)
Pomegranates (P) (E)
UK-grown raspberries, strawberries, blackberries and blueberries (P)
Imported raspberries, strawberries, blackberries and blueberries (P) (E)
Rhubarb (H)
Breakfast cereals (commercial blends), granolas and mueslis (O) (H)
Commercial bread (H) (O)
Pasta (H)
Dried fruits (H)
Milk and white chocolate (H) (U) (O)
White rice (H)
Couscous, bulgar and other wheats (H)
Barley (H)
Polenta/maize/cornmeal (H)
Honey (H)
Treacle (H)
Maple syrup (H)
Palm sugar (H)
Rapeseed oil (H) (E)
Red List
These foods raise major issues that are hard to ignore.
Non-free-range chicken, duck, turkey and other poultry (A) (E)
Non-free-range pork (A) (E)
Imported veal (A)
Farmed salmon (E) (A)
Wild Atlantic salmon (E)
Eggs from caged hens (A)
Tuna (unless canned, and with a solid guarantee of sustainable fishing method) (E)
Swordfish (E)
Skate (E)
Sugar (H)
Golden syrup (H)
Artificial sweeteners (H)
High-fructose corn syrup (H)
Non-organic blended vegetable and seed oils (H) (O)
Margarines and spreads (H) (O)
Unfermented soya products (soya vegan foods, protein shakes) (H) (O) (E)