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RYGforHealth
Simple - Flexible - Nutrition
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YELLOW FOODS
Choose 1 serving per meal.
High protein foods (10-30 g/serv) with very small amounts of carb and various amounts of fat.
Measure foods after cooking, as you would eat them.
4 ounces is size a little larger than deck of cards.
1/2 cup size = tennis ball or ice cream scoop
1 cup size = baseball.
*Foods containing dairy.
Consider avoidance if suffering from gas, bloating, diarrhea or constipation.
+Foods high in FODMAPS
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols
These foods contain poorly absorbed, short-chained carbohydrates.
Eating these foods may cause abdominal distention, bloating and gas.
LIST 1
(Best Choice)
Grass Fed Beef 4 ounces
Aged Cheese* 4 ounces
Free Range Chicken 4 ounces
Fish/Seafood 4 ounces
Turkey 4 ounces
Nuts 1/2 cup
-
almonds
-
walnuts
-
pecans
-
macadamia
-
pistachio+
-
cashews+
-
peanuts
Organic, Free Range Eggs 2-4
Nut Butters 4 tablespoons
-
Almond butter
-
Cashew butter+
-
Peanut butter
Yogurt, 24-hr/plain* 8 ounces
LIST 2
(Not best choice)
Conventionally raised:
Beef 4 ounces
Pork 4 ounces
Lamb 4 ounces
Chicken 4 ounces
Eggs 2-4
Cottage Cheese*+ 1 cup
Ricotta Cheese*+ 1/2 cup
Mozzarella Cheese*+ 4 ounces
String Cheese*+ 4 pieces
Tofu, firm 1/2 cup
Tofu, silken+ 1/2 cup
Yogurt, Greek/Plain*+ 8 pounces