choose most often
(daily)
coarse barley bread
whole-grain pumpernickel
pearled barley
oatmeal
bran cereal
muesli
lima beans
split peas
milk
soy milk
tomato juice
dried plums (prunes)
dried apricots
dried peaches
popcorn
yogurt
most vegetables (except potatoes)
lentils
all dried beans (and peas)
most fresh fruits
vegetable juices
choose more often
(few times a week)
converted white rice
wild rice
brown rice
wheatberries
pasta cooked al dente
whole wheat pasta
rye crispbread
chocolate milk
100% fruit juice (limit to 6 ounces)
dried figs
dried dates
bananas
sweet potatoes
black-eyed peas
whole grain cereals
low-sugar cereals
regular Cream of Wheat
whole grain and sourdough bread
quinoa
choose least often
(rarely)
potatoes
French fries
white bread
overcooked pasta
udon noodles
white rice
sticky rice
rice-based cereal
cornflakes
millet
instant Cream of Wheat
baked goods, sweet
sugar sweetened soda
sweetened fruit drinks
sweet tea and coffee drinks
raisins