Foods Permitted

The Macrobiotic diet has general guidelines for foods that are permitted. It is also advised that people attend certified macrobiotic cooking classes to help learn how to cook natural foods.

The Macrobiotic diet classifies foods into the following categories:

Foods to eat at several meals every day
Foods to eat no more than once a day
Drinks to have during the day without limit
Drinks to have as needed during the day

Foods to eat at several meals every day

Brown rice – short, medium and long grain
Grains – barley (pearled and regular), buckwheat, millet, rye, whole oats
Leafy green vegetables – all types
Lettuce – all varieties (except iceberg and romaine)
Miso – from brown rice, barley
Unrefined white sea salt
Vegetables – broccoli, Brussels sprouts, cabbage, carrots, collard greens, corn, kale, onion, parsnip, pumpkin, radish, shiitake mushrooms, spinach, spring onions, squash,

Foods to eat no more than once a day

Agar-agar
Arame
Dulse
Legumes – azuki beans, black soybeans, chickpeas, green or brown lentils
Nori sheets
Wakame kombu

Drinks to have during the day without limit

Bancha twig tea (kukicha)
Bancha leaf tea (green tea)
Roasted barley or rice tea
Spring water
Yannoh (mixed grain coffee)

Drinks to have as needed during the day

Amaske drink
Herbal teas
Juices – apple, grape, carrot and any other vegetable juices
Organic beer, sake or wine
Soy milk

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Foods Permitted

Sugar Busters! Diet

The Sugar Busters! diet permits most foods, except highly processed, refined and pre-packages foods that have a high glycemic index and are deficient in nutrients, but packed with calories.

The following are the list of all foods allowed on this diet:

Chocolate - dark, organic, low sugar
Dairy - cheese, milk, yoghurt (low fat without any added sugar)
Dressing - low fat mayonnaise, low fat mustard
Fats - olive oil (preferably cold pressed), other vegetable oils
Fish - all types, but especially bass, cod, salmon, sardines, snapper, trout, tuna
Fruits - apples, apricots, berries (all), cherries, grapefruit, honeydew, kiwi fruit, lemon, limes, mandarin, nectarines, oranges, peaches, plums, rockmelon, tangerines, tomatoes
Game meats – duck, kangaroo, rabbit, venison
Lean red meat – bacon, beef, lamb, por, veal
Legumes - beans (all types), lentils, peas (all types), soya
Nuts - almonds, Brazil nuts, cashews, pecans, walnuts
Poultry - chicken, quail, turkey
Shellfish - clams, crab, lobster, prawns, scallops, squid
Sweetener - all artificial sweeteners are allowed
Vegetables - artichokes, asparagus, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, garlic, leafy green vegetables (bok choy, chard, kale, spinach), lettuce (all types), onions, mushrooms, squash, zucchini
Wholegrains - barley, brown rice, buckwheat, millet, oats, whole wheat (including bread and pasta made from wholewheat)

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Foods Permitted

South Beach Diet

The South Beach diet is very restrictive on the foods permitted, especially in the first and somewhat in the second phases. The premise of the diet is that to limit carbohydrates will induce ketosis, the rapid burning of fat for the body’s fuel/energy requirements.

Phase 1 – foods permitted
Phase 2 – foods permitted
Phase 3 – foods permitted

Foods Permitted in Phase 1

Dairy - fat free and low fat cheese, low fat buttermilk, low fat milk, low fat yoghurt
Eggs - whole eggs (yolk and white)
Fish - all types, but especially oily fish (mackerel, salmon, sardine, trout)
Leafy green vegetables – kale, spinach, chard, bok choy, rocket
Lean red meat – beef, lamb, lean bacon, lean ham, pork tenderloin, veal
Lettuce - all types, but especially dark green and red
Nuts - almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts, water chestnuts (only in small quantities)
Vegetable oils – especially olive oil, but also other types of vegetable oils (only in small quantities)
Poultry - cornish hen, turkey bacon, turkey, chicken breast
Shellfish – clams, lobster, oysters, prawns (all types)
Vegetables - artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, cabbage, celery, chives, cucumber, eggplant, garlic, onion, leek, mushrooms, snow peas, sprouts (bean, alfalfa, snow pea), turnips, zucchini

Foods Permitted in Phase 2

Alcohol, but in moderation
All fruit (except banana, pineapple, raisins, watermelon)
Sweet potatoes
Wholegrain bread and bakery products
Wholewheat pasta
Wholegrain rice (brown)

Foods Permitted in Phase 3

All fruit
Multigrain bread

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Foods Permitted

Pritikin Principle Diet

The Pritikin diet is a low fat, high carbohydrate diet that recommends eating very little animal protein. The Pritikin diet is rich in vegetables, fruit and whole grains that have not been processed.

The following are the foods permitted on the Pritikin diet, based on the following:

Unlimited portions
Sparingly
Special note for vegetarians/vegans

Unlimited portions

Beverages - herbal tea, pure cocoa (for cocoking or drinking), water
Cereals - millet, oats
Dairy - non fat milk, non fat ricotta, non fat yoghurt
Eggs - whites only
Fruit - apples, avocado, bananas, berries (all types), pears
Grains - barley, brown rice
Herbs and spices - all types in cooking
Legumes - beans (all types), chickpeas, lentils, peas (all types)
Nuts - almonds, Brazil nuts, cashews, macadamias, pecans, walnuts (only raw and unsalted)
Salad dressing - balsamic vinegar and cold pressed extra virgin olive oil
Seeds - linseed, pumpkin, sesame, sunflower
Vegetable juice – fresh, unprocessed and without added sodium
Vegetables - capsicum, dark green or red lettuces (all types), garlic, onions, peppers, potatoes, squash, tomatoes

Sparingly

Tea – green, white or black tea (around 1 cup per day)
Oatmeal
Olives
Low fat protein – lean beef, low fat chicken meat, low fat dairy (cheese, milk, yoghurt)
Fish – to be eaten 3 times a week (salmon, trout, sardines, etc)

Note: The foods above are to be eaten in small portions

Special note for vegetarians

Eat beans, peas, or lentils or tofu & other soy products for protein

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Foods Permitted

Perricone Diet

The Perricone diet is basically a low-GI diet, but filled with a lot of salmon and berries (especially purple berries) for their anti-inflammatory effect.

The following are the list of foods permitted to achieve weight loss on the Perricone diet:

Dairy - low fat organic cottage cheese, milk and yoghurt
Eggs - organic and free range, which are naturally higher in omega-3 fatty acids
Fruits - apples, avocado, berries, cherries, grapefruit, honeydew, lemon, pears, rockmelon, tomatoes, water chestnuts
Grains and legumes – barley, buckwheat, dried beans (all types), chickpeas, lentils, peas (all types), oatmeal, oats (should be organic and only be used in moderation)
Nuts - almonds, Brazil nuts, hazelnuts, macadamias, pecans, pine nuts, pistachios, walnuts (unsalted and organic)
Omega-3 rich fish – wild Alaskan salmon (highest source of omega-3 fatty acids, anchovies, black cod (sablefish), halibut, herring, mackerel, sardines, trout
Other seafoods - bass, clam, cod, crab, flounder, lobster, mussels, oysters, prawns, scallops
Poultry - organic, free-range chicken and turkey, turkey sausages and bacon (avoid any with added nitrates)
Seeds - linseeds, pumpkin, sesame, sunflower (unsalted and organic)
Vegetables - artichoke, asparagus, beans (all types), broccoli, Brussels sprouts, cabbage, capsicum, cauliflower, celery, collard greens, dark green and red leafy lettuce (all types), eggplant, endive, garlic, leafy green vegetables (bok choy, chard, chicory, kale, mustard greens, rocket, spinach), leeks, mushrooms, onions, pumpkin, radish, sprouts (all types), squash, swedes, turnip, zucchini

In addition to the above food, the following are also permitted:

Beverages - acai berry, cocoa (made with pure organic cocoa powder), organic tea (white, green, black), pomegranate juice (unsweetened), water (preferably spring or filtered)
Healthy good fats – from avocado, chocolate (dark, high quality, organic), coconut, olives, nuts (all types), organic cold pressed extra virgin olive oil, seeds (all types)
Herbs and spices – all types as long as they are natural, fresh and organic
Sweeteners - only agave is allowed

For more more detailed and comprehensive list on all the foods permitted, see the Perricone Diet official web site, which also has an example diet plan.

REFERENCES

Dr Perricone recommends acai berry because of its excellent essential fatty acid, amino acid and anti-inflammatory properties. Dr Perricone states that the acai berry is a powerhouse fruit, as it provides quality protein, healthy fat, calcium, fibre and strong antioxidants in the one natural, healthy package.
Dr Perricone recommends the agave fruit and in particular its nectar as a sweetener, as is it much sweeter than sugar (25% more sweeter) and has low GI (about 10-11). Dr Perricone recommends agave nectar as a healthier alternative to traditional (sugar, honey) and non-traditional, artificial sweeteners.

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Foods Permitted

Mediterranean Diet

The Mediterranean diet allows foods based on the following criteria:

Foods to be eaten every day

All fruits
All vegetables
Cereals – amaranth, buckwheat, cous cous, millet, oats, polenta, quinoa, rye, wholewheat
Dairy – cheese (especially sheep and goats), milk, thick natural Greek yoghurt
Grains – barley, brown rice
Legumes – chickpeas, beans (especially Borlotti, lima, navy, red kidney, white), lentils (all types), black eyed peas (but all peas in general), soybeans
Nuts – almonds, cashews, hazelnuts, peanuts, pecans, pistachios, walnuts
Olive oil and olives
Seeds – pumpkin, sesame, sunflower
Tofu (including tempeh)
Wholegrain breads and pasta

Foods to be eaten 3-4 times a week

Fish – fatty fish (mackerel, salmon, sardines, trout)
Eggs- organic and free range
Poultry – chicken, duck, turkey

Foods to be eaten 1-2 times a week

Red meat
Sweets

“Red wine is allowed on the Mediterranean diet most days, but make sure it has no preservatives to ensure it is really healthy”

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Foods Permitted

Macrobiotic Diet

The Macrobiotic diet has general guidelines for foods that are permitted. It is also advised that people attend certified macrobiotic cooking classes to help learn how to cook natural foods.

The Macrobiotic diet classifies foods into the following categories:

Foods to eat at several meals every day
Foods to eat no more than once a day
Drinks to have during the day without limit
Drinks to have as needed during the day

Foods to eat at several meals every day

Brown rice – short, medium and long grain
Grains – barley (pearled and regular), buckwheat, millet, rye, whole oats
Leafy green vegetables – all types
Lettuce – all varieties (except iceberg and romaine)
Miso – from brown rice, barley
Unrefined white sea salt
Vegetables – broccoli, Brussels sprouts, cabbage, carrots, collard greens, corn, kale, onion, parsnip, pumpkin, radish, shiitake mushrooms, spinach, spring onions, squash,

Foods to eat no more than once a day

Agar-agar
Arame
Dulse
Legumes – azuki beans, black soybeans, chickpeas, green or brown lentils
Nori sheets
Wakame kombu

Drinks to have during the day without limit

Bancha twig tea (kukicha)
Bancha leaf tea (green tea)
Roasted barley or rice tea
Spring water
Yannoh (mixed grain coffee)

Drinks to have as needed during the day

Amaske drink
Herbal teas
Juices – apple, grape, carrot and any other vegetable juices
Organic beer, sake or wine
Soy milk

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Foods Permitted

Juicing-Fasting Diet

The following are the only foods permitted while on the juicing-fasting diet:

All fruits
All vegetables
Coconut milk
Herbal teas
Herbs (fresh)
Kelp and other sea vegetables
Spices (fresh)
Sprouts
Wheat grass

Some fasting diets are more restrictive than this ad do not allow many foods – these types of fasts are dangerous and should be avoided.

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Foods Permitted

CSIRO Total Wellbeing Diet

The CSIRO Total Wellbeing diet plan allows many protein foods, good fats and low GI carbohydrates to be eaten in specific calorie and portion controlled amounts each day.

Foods permitted in phase 1
Snacks permitted in phase 1
Foods permitted in phase 2

Phase 1 – Foods Permitted

High fibre cereal: 40g (1.5oz)
Low fat milk: 250ml
Wholegrain bread: 2 slices
Fruit: 2 pieces
Lean chicken/fish/eggs/other meat for lunch: 100g (4oz)
Lean beef or lamb for dinner: 200g (8oz)
Vegetables: 2.5 cups daily
Low fat yogurt: 200g daily
Rapeseed oil: 3 teaspoons daily
Wine: 2 glasses weekly (optional)
Small amounts of sugar and honey are allowed

Note: In addition to the food allowances above, the basic foods above also have a list of equivalent alternative ‘units’ to choose from:
eg 1 slice of wholegrain bread = 1 unit = 2 crispbread or 1/2 cup cooked pasta.